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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

10 Signs You’re Burning Fat, Not Muscle

Learn the real signs of fat loss.

Dr_Marc_Morris5

Stepping on the scale only to see the numbers barely moving while your clothes feel looser? You're not alone in this frustrating experience. Many people focus solely on weight loss, missing the more important signs of true body transformation. Dr. Marc Morris, a Nutrition Coach and Educator, explains that the scale doesn't tell the whole story. Here are the real changes people notice when they lose pure fat while preserving valuable muscle mass.


The Scale Becomes Less Important

"The scale really only measures one number, and that's your body weight," Dr. Morris explains in his post. "Weight loss does not necessarily mean fat loss, which is what you truly want." Your total body weight fluctuates based on multiple factors, including muscle mass, fat mass, water weight, and even the food you've recently eaten. Understanding this change in perspective is often the first sign of real progress.

Clothes Start Fitting Differently

Young,Woman,Wearing,White,Clothes,Showing,Loose,Pants,After,LosingShutterstock

One of the most noticeable changes comes in how your clothes fit. "Maybe your favorite shirt that usually fits pretty well is starting to feel a little bit loose, or maybe you no longer have to shimmy into your favorite pair of jeans," Dr. Morris notes. This happens because muscle is denser than fat, meaning you can look slimmer without a significant drop in weight.

RELATED:9 Foods with More Protein Than an Egg for Weight Loss, Says Nutrition Coach

Body Measurements Tell a New Story

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

"When you lose fat, you can't really control where on your body you'll lose it from," Dr. Morris explains. "But if you start to notice that you're losing circumference around your waist, it's usually a pretty good indication that you're losing some fat in your belly as well as everywhere else." Regular measurements become a more reliable progress tracker than the scale.

Strength Levels Maintain or Improve

Woman exercising with a kettlebell weight, low-section cropShutterstock

"When you lose body fat, you don't want to lose so much muscle mass that you become weaker," Dr. Morris says. Progress might show up as being able to lift heavier weights or perform more repetitions. This maintenance or improvement in strength is a clear sign you're preserving muscle while losing fat.

Energy Levels Become More Stable

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

As the body becomes more efficient at using fat for fuel, many people notice more consistent energy levels throughout the day. Dr. Morris points out that proper protein intake plays a crucial role in maintaining steady energy levels while supporting muscle preservation.

Hunger Patterns Change

Young caucasian woman having breakfast at a terrace eating an avocado toast.Shutterstock

"Hunger management plays a huge role in losing body fat," Dr. Morris notes. When you're losing pure fat, you shouldn't feel constantly ravenous. Mayo Clinic confirms this, explaining that "protein decreases the hunger hormone ghrelin and increases hormones that promote feelings of fullness and satisfaction."

RELATED:Mom Loses 35 Pounds in 6 Months Using 5 Natural Methods to Lower Cortisol

Muscle Definition Becomes More Visible

Beautiful brunette sexy athletic muscular young brunette Caucasian fitness girl working out training in the gym gaining weight pumping up abs muscles and poses bodybuilding health care conceptShutterstock

Visual changes in muscle definition are a clear sign of fat loss. "If you start to see visual changes of muscle definition in different areas of your body, that's a very good sign that you're losing fat," Dr. Morris explains. This might include more visible muscle tone, increased vascularity in your arms, or more defined leg muscles.

Recovery Improves

Young cauciasian fitness woman wearing sport clothes training outdoors eating healthy banana and showing proud arm muscle.Shutterstock

Many people notice better recovery between workouts when losing pure fat rather than muscle. This is supported by maintaining adequate protein intake, which WebMD suggests should be "25 to 30 grams of protein in each meal" to support muscle maintenance during fat loss.

Body Shape Changes While Weight Might Not

Beautiful, healthy woman is so happy to see the results of exercising and training hard in the gym. She is looking down at her firm stomach and muscular abs.Shutterstock

Mayo Clinic recommends "a safe and sustainable rate of weight loss is 1 to 2 pounds per week." However, body composition changes might be more noticeable than weight changes. For example, you might maintain the same weight while looking leaner and more toned, a sign that you're losing fat while preserving muscle.

Long-term Success Becomes More Achievable

Two people in sports outfits have an active HIIT workout in the forest. Woman and a man giving each other a high five after a outdoor workoutShutterstock

According to the National Weight Control Registry, "about 20% of people who lose at least 10% of their body weight maintain it for at least a year." When you focus on losing fat while maintaining muscle, you're more likely to achieve sustainable results through consistent habits rather than quick fixes.

RELATED:She Broke Up with These 5 Bad Habits at 46 and Lost 10 Pounds in 2 Months

The Science Behind Successful Fat Loss

Female bare feet on weight scaleShutterstock

According to Harvard Health, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or 0.36 grams per pound. The RDA represents the minimum amount needed to meet basic nutritional requirements and prevent illness, not necessarily the specific amount you should consume daily. To calculate your daily protein intake, multiply your weight in pounds by 0.36, or utilize an online protein calculator.

For instance, a sedentary 50-year-old woman weighing 140 pounds should aim for about 53 grams of protein daily.

Remember that achieving these changes requires patience and consistency. Focus on these evidence-based signs of progress rather than just the number on the scale, and you'll be well on your way to achieving sustainable fat loss while maintaining valuable muscle mass. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Standing in front of the mirror, scrutinizing every inch for signs of progress after weeks of dieting? You're not alone. While the scale might be your go-to measure of success, it doesn't tell the whole story of fat loss. As a Sports Scientist and former international athlete, Ivana Chapman has helped thousands transform their bodies through science-based approaches. Drawing from her expertise in Sports Science, NSCA certification, and experience as both an international karate athlete and Canadian National Natural Bikini Competitor, she reveals the hidden signs that prove your body is actually burning fat. Read on to discover the six definitive indicators that show your weight loss plan is working.

1. Scale Patterns Matter More Than Daily Numbers

The first sign requires looking beyond daily fluctuations. "When we're talking about being in a calorie deficit, we want this to be a fairly long duration to see the right changes," says Ivana in her video post. She emphasizes tracking weight trends over at least three months, noting that normal variations occur due to fluid balance and undigested food. To accurately track progress, she recommends calculating weekly averages rather than focusing on daily numbers.

RELATED: The “10x Protein Trick” That Helps You Lose Fat, Not Muscle

2. Your Measurements Tell the Truth

"The waist to hip ratio can give you an idea of certain risk factors," Ivana explains, highlighting the importance of regular body measurements. While the scale might not budge, changes in your waist, hips, and other key areas can reveal fat loss. She recommends measuring specific areas based on your goals, whether it's your mid-thigh, biceps, or waist circumference.

3. Your Clothes Fit Differently

One of the most reliable indicators of fat loss is how your clothes fit. "You might not see any change in the scale, but you are getting leaner," Ivana points out. Pay particular attention to your waistband and how shirts fit around your midsection. A looser belt notch or more comfortable fit can signal successful fat loss, even when other metrics haven't changed.

RELATED: Coach Reveals 3 Tricks That Helped Her Lose 50 Pounds on GLP-1s

4. Progress Photos Show Visible Changes

"Take some pictures of yourself so you can see where you're at at the beginning," Ivana advises. She recommends capturing front, side, and back views weekly. These visual records often reveal changes that might be hard to notice day-to-day, with notable differences becoming apparent after six weeks of consistent effort.

5. Your Appetite Patterns Shift

A subtle increase in hunger can actually indicate success. "Your body is trying to maintain what we call homeostasis," Ivana explains. When you're in a calorie deficit, your body naturally signals for more food. However, she emphasizes that extreme hunger isn't the goal: "A little bit of hunger here and there is okay, do not go to the extremes where you're ravenous all the time."

6. Your Body Temperature Changes

Some people experience feeling colder, particularly in their extremities, when successfully burning fat. While Ivana notes this isn't universal, it can be one of several indicators that your body is adapting to a calorie deficit.

RELATED: Glucose Expert Reveals Natural Hack That Stops Hunger in 90% of People

Maintain a Sustainable Approach

While these signs are important indicators, Ivana emphasizes the importance of a sustainable approach. "Please be patient," she advises, recommending a minimum three-month perspective on progress. She warns against extreme calorie restrictions, noting that severe deficits can lead to health issues including loss of sex drive, hair loss, and hormonal disruptions.

The Right Way to Track Progress

Success comes from monitoring multiple indicators while maintaining a reasonable calorie deficit. "Aim for a sustainable approach that can keep you healthy while achieving your weight loss goals," Ivana recommends. This means ensuring proper nutrition with adequate protein, vegetables, and fruits while creating a modest calorie deficit you can maintain long-term. And if you enjoyed this article, don't miss I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

You might be excited that you are losing weight, but are you really losing the right kind? Autumn Bates (@autumbates) is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. In a recent social media post, Autumn revealed “the seven clear signs that you're probably burning muscle and not body fat.”


It’s Important to Lose Body Fat, Not Muscle Mass

“When looking to achieve a weight loss goal, we should always be focused on losing body fat while not losing any or very little muscle mass. When we lose muscle, it results in a slower metabolism and becoming more carb-sensitive, making it a lot easier to regain the weight that we just lost. Not to mention, it just makes us less metabolically healthy,” Autumn says in the video.

There Are 7 “Clear Signs”

“It's super important you know the signs of when you're actually losing muscle so that you can shift gears and make changes asap. So I'm going to share these seven clear signs that you're losing muscle and not fat,” Autumn continues.

Sign 1: You Are Gaining Body Fat

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

The first sign is that you're gaining body fat. “Now, it is actually possible to lose weight while still gaining body fat so that the scale could be going down, but you could actually be gaining body fat. That's why it's really important actually to measure the right thing,” Autumn says. “I never recommend just using the scale.”

Use the Right Measurements, Like InBody

Slim girl with centimeter isolated on whiteShutterstock

“You want to use measurements that actually track body fat as well as muscle mass. My favorite option is the InBody. It actually breaks down body fat and muscle mass in pounds as well as percentages. So you can actually see where that weight loss or weight gain is coming from because if you're gaining weight, but if it's all from muscle, that's actually a good thing,” Autumn says.

If You Are Losing Muscle While Gaining Fat, Your Metabolism Is Slowing Down

A woman using a body fat scale at the gymShutterstock

“The body's going to be stronger. You're going to have a healthier metabolism, and overall, you're actually making progress toward body recomposition. But if you're losing muscle while gaining body fat is actually making it so the metabolism is slower, you're in a less healthy metabolic state, and you're much more likely to gain back the weight that you lost,” Autumn points out.

You Can Also Use a Tape Measure

Smiling Woman Measuring body With Tape Standing In Front Of Mirror At Home. Beautiful fitness woman measuring butt in front of mirror in living room after fitness marathon. Selective Focus.Shutterstock

“You could also use a tape measure, which is a better form of measurement than just a typical scale,” she says. “The InBody can often be found at a gym, or sometimes you can find at a local health food store.”

Sign 2: You Are Losing Muscle Mass

“The second is that you're losing muscle mass,” Autumn continues. “This is what happens when you simply just eat less without actually paying attention to the right types of foods to help hold onto muscle mass. So if you're using the typical eat less, move, more strategy of just calorie restriction and doing a lot of cardio or just a lot of movement in general, this is the common outcome.”

This Happens When You Drop Your Calories, and You Don’t Exercise

Close Up Of Woman Looking At Calorie Counting App On Mobile Phone At HomeShutterstock

“Let's say you're focused on just counting calories, reducing calories, and you drop down to 1600 calories. You start to lose weight on the scale, and so you think you're making progress, but then suddenly, you hit a plateau. So you think, okay, I need just to eat a little bit less. So you drop your calories by another 200. You break through that plateau, and you start to lose weight again, just on the scale. Then you plateau again, and you can see how this process repeats itself. So, in order to continue seeing results, you have to keep eating less and less and less, but if you're actually keeping track of the right measurements, you would see that that weight loss was coming from muscle and not body fat, or at least largely from muscle, which is why you had to keep eating less and less and less in order to achieve or maintain those results,” Autumn says.

Muscle Mass Prevents This From Happening

Young cauciasian fitness woman wearing sport clothes training outdoors eating healthy banana and showing proud arm muscle.Shutterstock

When we have more muscle mass, it actually gives us a lot more flexibility with the types of foods we can be eating to help support our goals or even maintain our goals, and it helps to prevent this issue of having to eat less and less and less in order to achieve those goals.

Sign 3: You’re Feeling Exhausted After Working Out

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

The third sign is that you're feeling exhausted after a workout. “This is actually a big sign of overtraining, and one of the results of overtraining is actually losing muscle mass,” Autumn says.

This Happens From Overtraining

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workoutShutterstock

“Good high-quality training that's well structured should make you feel more energized for the day and not totally wiped out. When you're in a state of overtraining, it's really common to either go into the workout feeling burnout or to come out of the workout feeling burnout, whichever it is. You shouldn't be feeling excessively burnt out after the workout,” Autumn says.

A Lot of People Don’t Know They Are Overtraining

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

“What's tricky about this one is a lot of people don't think they fall into this category because maybe they're not working out every single day, and so they assume that there's no way they could be overtraining. But a lot of people actually fall into this trap of overtraining because they don't consider the other stressors in their life over training results because we don't have enough time to recover from stressors. Typically, we would just think of the stressor coming from exercise, but it can come from other stressors as well. Like for example, if you stand a lot at work, that is a big stressor on the body, or if you're eating a really poor diet, that is also a stressor on the body, or if you have just a lot of mental or emotional stress, again, another stressor on the body,” says Autumn.

Make Sure to Give Your Body Rest and Repair

“So if you're not getting adequate rest and repair from your workouts while also accounting for the other stressors in your body, whether it be physical or mental, this can also lead to a state of overtraining. And the horrible irony of it is that from the state of overtraining, you start to see the reverse of what you're actually trying to achieve. You start to see muscle being lost as well as body fat increasing. So a lot of people try to overcorrect the wrong direction and add in more workouts, which is actually just making the problem worse,” Autumn says.

Sign 4: You Are Feeling Weaker

leg of fat woman being run or jog on belt of treadmill machineShutterstock

The fourth sign is that you're feeling weaker. “This really goes along with the overtraining. If you find that with your workouts you can no longer do the same intensity or you're not progressing with your workouts, but instead maybe you're actually regressing, then you're probably losing muscle mass,” Autumn says.

RELATED: 7 Healthiest Foods You Need in Your Diet Every Day

You Can’t Lift the Weights You Used to Be Able To

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“So if maybe in the past you're able to use 15-pound dumbbells, but now you can only use like 12 or 10-pound dumbbells, and that is a huge red flag, you should be getting progressively stronger when you're actually maintaining or even increasing muscle mass a bit and not getting weaker,” she explains.

Sign 5: You Aren’t Sleeping Well

Woman laying on bed in night with her eyes opened.Shutterstock

“The fifth is you're getting poor sleep, and specifically, you're getting poor sleep all of a sudden. Like if you've always had poor sleep, there could be other issues going on, like you don't have a good bedtime routine or maybe some nutrient deficiencies,” Autumn says.

If You Aren’t Eating Enough, You Could Be Having Cortisol Spikes and That Can Disrupt Sleep Hormones

“But if suddenly, especially if you are on some type of body recomposition journey, you're noticing that you're not getting great sleep or you're waking up throughout the night, this is also another huge red flag because when you're not eating enough to help support body recomposition and therefore could be losing muscle mass, this can result in cortisol spikes throughout the day,” Autumn says. “That can disrupt our sleep hormone melatonin, which makes it much more likely that you're going to have either restless sleep or wake up often throughout the night. If, instead, you're getting deep, high-quality sleep every single night, then this is a good sign that you probably are on the right track.”

Sign 6: You Are Feeling Cold All the Time

Sick woman with headache sitting under the blanketShutterstock

The sixth sign is that you're feeling cold all the time, “especially again, if this is a sudden change,” Autumn says. “When we aren't eating enough to support our body's needs during body recomposition, this can lead to the body having difficulties with regulating internal temperatures, plus having muscle mass actually helps to keep us warm. It's a big portion of actually regulating our body temperature. So if you're losing muscle mass, it's getting harder for the body to actually maintain a consistent body temperature and therefore could result in you feeling colder more often, especially when other people aren't feeling very cold.”

RELATED: I Lost 100 Pounds by Walking Every Day: Here Are My Hacks

Sign 7: You Are Losing Motivation

Young woman rubs her eyes after using glasses. Eye pain or fatigue concept.Shutterstock

“The seventh clear sign is that you're just losing motivation in general or you have low energy levels. We need proper fuel and a well-functioning metabolism in order to have good energy levels and feel good throughout the day,” Autumn says.

A Slowing Metabolism Results in Lower Energy Levels

“On the flip side, a slowing metabolism as a result of losing muscle mass can result in lower energy levels or feeling sluggish or unmotivated again, especially if this is a sudden change. If usually you're somebody who's highly energized, highly motivated, and suddenly you're just feeling really sluggish and not feeling motivated for work or your workouts or things that usually you would be motivated for, then this is a very big red flag that you need to take note of,” Autumn concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Stepping on the scale only to see the numbers barely moving while your clothes feel looser? You're not alone in this frustrating experience. Many people focus solely on weight loss, missing the more important signs of true body transformation. Dr. Marc Morris, a Nutrition Coach and Educator, explains that the scale doesn't tell the whole story. Here are the real changes people notice when they lose pure fat while preserving valuable muscle mass.


The Scale Becomes Less Important

"The scale really only measures one number, and that's your body weight," Dr. Morris explains in his post. "Weight loss does not necessarily mean fat loss, which is what you truly want." Your total body weight fluctuates based on multiple factors, including muscle mass, fat mass, water weight, and even the food you've recently eaten. Understanding this change in perspective is often the first sign of real progress.

Clothes Start Fitting Differently

Young,Woman,Wearing,White,Clothes,Showing,Loose,Pants,After,LosingShutterstock

One of the most noticeable changes comes in how your clothes fit. "Maybe your favorite shirt that usually fits pretty well is starting to feel a little bit loose, or maybe you no longer have to shimmy into your favorite pair of jeans," Dr. Morris notes. This happens because muscle is denser than fat, meaning you can look slimmer without a significant drop in weight.

RELATED:9 Foods with More Protein Than an Egg for Weight Loss, Says Nutrition Coach

Body Measurements Tell a New Story

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

"When you lose fat, you can't really control where on your body you'll lose it from," Dr. Morris explains. "But if you start to notice that you're losing circumference around your waist, it's usually a pretty good indication that you're losing some fat in your belly as well as everywhere else." Regular measurements become a more reliable progress tracker than the scale.

Strength Levels Maintain or Improve

Woman exercising with a kettlebell weight, low-section cropShutterstock

"When you lose body fat, you don't want to lose so much muscle mass that you become weaker," Dr. Morris says. Progress might show up as being able to lift heavier weights or perform more repetitions. This maintenance or improvement in strength is a clear sign you're preserving muscle while losing fat.

Energy Levels Become More Stable

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

As the body becomes more efficient at using fat for fuel, many people notice more consistent energy levels throughout the day. Dr. Morris points out that proper protein intake plays a crucial role in maintaining steady energy levels while supporting muscle preservation.

Hunger Patterns Change

Young caucasian woman having breakfast at a terrace eating an avocado toast.Shutterstock

"Hunger management plays a huge role in losing body fat," Dr. Morris notes. When you're losing pure fat, you shouldn't feel constantly ravenous. Mayo Clinic confirms this, explaining that "protein decreases the hunger hormone ghrelin and increases hormones that promote feelings of fullness and satisfaction."

RELATED:Mom Loses 35 Pounds in 6 Months Using 5 Natural Methods to Lower Cortisol

Muscle Definition Becomes More Visible

Beautiful brunette sexy athletic muscular young brunette Caucasian fitness girl working out training in the gym gaining weight pumping up abs muscles and poses bodybuilding health care conceptShutterstock

Visual changes in muscle definition are a clear sign of fat loss. "If you start to see visual changes of muscle definition in different areas of your body, that's a very good sign that you're losing fat," Dr. Morris explains. This might include more visible muscle tone, increased vascularity in your arms, or more defined leg muscles.

Recovery Improves

Young cauciasian fitness woman wearing sport clothes training outdoors eating healthy banana and showing proud arm muscle.Shutterstock

Many people notice better recovery between workouts when losing pure fat rather than muscle. This is supported by maintaining adequate protein intake, which WebMD suggests should be "25 to 30 grams of protein in each meal" to support muscle maintenance during fat loss.

Body Shape Changes While Weight Might Not

Beautiful, healthy woman is so happy to see the results of exercising and training hard in the gym. She is looking down at her firm stomach and muscular abs.Shutterstock

Mayo Clinic recommends "a safe and sustainable rate of weight loss is 1 to 2 pounds per week." However, body composition changes might be more noticeable than weight changes. For example, you might maintain the same weight while looking leaner and more toned, a sign that you're losing fat while preserving muscle.

Long-term Success Becomes More Achievable

Two people in sports outfits have an active HIIT workout in the forest. Woman and a man giving each other a high five after a outdoor workoutShutterstock

According to the National Weight Control Registry, "about 20% of people who lose at least 10% of their body weight maintain it for at least a year." When you focus on losing fat while maintaining muscle, you're more likely to achieve sustainable results through consistent habits rather than quick fixes.

RELATED:She Broke Up with These 5 Bad Habits at 46 and Lost 10 Pounds in 2 Months

The Science Behind Successful Fat Loss

Female bare feet on weight scaleShutterstock

According to Harvard Health, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or 0.36 grams per pound. The RDA represents the minimum amount needed to meet basic nutritional requirements and prevent illness, not necessarily the specific amount you should consume daily. To calculate your daily protein intake, multiply your weight in pounds by 0.36, or utilize an online protein calculator.

For instance, a sedentary 50-year-old woman weighing 140 pounds should aim for about 53 grams of protein daily.

Remember that achieving these changes requires patience and consistency. Focus on these evidence-based signs of progress rather than just the number on the scale, and you'll be well on your way to achieving sustainable fat loss while maintaining valuable muscle mass. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you having trouble losing weight? Your body might be storing fat, and you don’t even know it. Ann B Schulte is a fat loss coach who works with women over 40 in hopes of “empowering them “to live their most intentional, healthiest & inspired life!” In a recent post she reveals the top three signs that your body is storing fat instead of burning it.


Your Body Is Storing Fat

She starts off by pointing out that everyone’s body is storing fat. “Your body is storing fat! It’s just science,” she writes. “⁣We spend all this time trying to do the right thing- the things we have been taught to be true. But actually, many times, those are the things that sabotage us.” Here are the signs your body is storing fat and what you can do about it. ⁣⁣

Sign 1: You Are Eating Less But Can’t Lose Weight

Black woman eating olivesShutterstock

The first sign is that you are eating less and less, and you can’t lose weight. “You might even be gaining,” she says. What can you do about it? Eat the “adequate amount of food in the right ratios to spike your metabolism⁣⁣⁣,” she recommends.

Sign 2: You Haven’t Made Any Changes But Are Gaining Weight

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

The next sign? “You have changed nothing in the way you eat or workout, and suddenly you are gaining weight,” she writes. “Hormones are a thing as you are getting older. You need to address hormone health and give your body proper nutrition that supports your hormones so they can thrive.”

RELATED:I'm a Fitness Expert: Here's What Really Burns More Fat After 40, Walking or HIIT

Sign 3: You Are Doing Intense Workouts, But Your Belly Fat Won’t Budge

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

The last sign? You are “consistently doing HIIT or intense cardio classes, and your belly fat won’t go away⁣⁣⁣,” she says. Surprisingly, the solution is to do less HIIT cardio. “Too much HIIT causes high cortisol, which causes belly fat. You need muscle-building strength workouts so your body burns fat in its sleep⁣⁣⁣,” she says.

Weight Loss Differs in Your 40s and 50s

Mature woman, break and drinking with water, earphones or music on machine for workout or exercise at gym. Female person with smile for rest, mineral beverage or thirst after training at health clubShutterstock

Ann regularly educates her followers about how weight loss differs as you get older. In another post she explains it “really comes down to 3 simple things.” She adds that it “doesn’t have to be hard” to “lose weight and build muscle in this phase of life.”

Your Body Needs More Food

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Her first tip? Eat more, not less. “Stop undereating and start eating UP to your body’s needs! Severe calorie restriction is out, people. And just not effective long term. Learning how to fuel your body specifically to its needs will spike your metabolism for you - yes, even in your 40s or 50s,” she says.

Rethink Your Approach to Exercise

Positive mature woman doing aerobics exercises with group of people in dance centerShutterstock

Next, rethink your approach to exercise. “The intense calorie burn workouts are killing you and your cortisol levels, especially as you get older. I know it feels productive, but really, ask yourself if you are getting where you want to go by doing them. Getting strategic and thoughtful about your workouts and lifting heavy weights will give you the body composition changes you have been chasing,” she says.

RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot

Don’t Avoid Carbs

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

Also, make sure to eat carbs. “If you really want to ramp up fat burn and get that metabolism firing, eat carbs. But choose the right ones and eat them strategically. It will give you energy, your body will love you, and you’ll feel like yourself again,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

So, you are working out and trying to shed fat. How do you know that it is actually working? Los Angeles personal trainerJason Kozma, aka Mr. America and Mr. Muscle Beach, is a champion bodybuilder who trains clients at Santa Monica-based High-Performance Personal Training; he explains that there are a few ways to know. “Signs that indicate you are burning fat during exercise can be subtle and may not show immediate results,” he explains. “However, several physiological indicators suggest that your body is using fat for fuel.”


1. Sustained Energy Levels

Healthy woman doing mountain climbers exercise. Female in sportswear exercising on a mat outdoors.Shutterstock

The first way to know is if your energy levels are sustained. “When your body shifts to burning fat, energy levels tend to stabilize. Fat is a slower-burning fuel, so if you can maintain energy during moderate-intensity workouts (like walking or steady-state cardio), it’s a sign your body is using fat as a primary energy source,” says Kozma.

RELATED:10 Superfoods to Boost Your Brain Function You Should Eat Every Day

2. Increased Endurance

Young attractive woman with curly hair doing cable fly exercise in lunge position in modern bright fitness center. Toned image.Shutterstock

The second way is that endurance has increased. “Fat is an efficient fuel source for long-duration, low-to-moderate-intensity activities. If you notice improved endurance over time, this is a sign your body is adapting to burning fat,” he says.

3. Improved Recovery Between Workouts

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The next sign? Improved recovery between workouts. “Efficient fat burning leads to faster recovery as fat metabolism promotes better oxygen utilization. If you find yourself recovering more quickly after exercise, your body might be efficiently using fat stores,” he explains.

4. Fatigue During High-Intensity Workouts

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Are you experiencing fatigue during high-intensity workouts? “At very high intensities, your body primarily uses glycogen (carbohydrate stores). If you experience fatigue as your glycogen stores deplete and transition into a lower, more sustained pace, your body may switch to burning fat. This applies to cardio workouts. Weight training workouts can be less affected by this transition,” Kozma states.

5. Stable Hunger Levels Post-Workout

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If your hunger levels stabilize, it could be a fat-burning signal. “Fat oxidation can help stabilize blood sugar levels, preventing extreme hunger post-workout. If your appetite remains relatively stable after workouts, it could indicate that your body is efficiently burning fat,” says Kozma.

RELATED:He Gave Up Sugar for 30 Days and These 5 Things Happened to His Body

6. Gradual Weight Loss or Inch Loss

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Gradual weight loss is another sign. “Over time, one of the clearest signs of fat loss is a gradual decrease in body weight or body measurements even if your weight does not decrease as much as expected. If you notice that you’re losing inches or your clothes fit better, it's a good indication of fat loss,” he says.

7. Heart Rate in the Fat-Burning Zone

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Exercising in the "fat-burning zone" typically means keeping your heart rate between 60-70% of your maximum. “Using a heart rate monitor (muffin built into cardio machines these days, or easily tracked with a wearable like an Apple Watch or Fitbit) can help you gauge if you're in this zone,” says Kozma.

RELATED:I Lost 45 Pounds Using This 3-Step "Trifecta" Method

8. Changes in Body Composition

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The last sign is changes in body composition. “If you're noticing a change in how your body looks and feels (less fat, more muscle definition), it's likely that you're burning fat during your workouts, even if the scale doesn't show it immediately,” Kozma says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Liezl_Jayne_Strydom78
Copyright Liezl Jayne Strydom/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Finding balanced, filling meals that actually help you lose weight can feel impossible. But what if you could enjoy delicious food while still reaching your goals? YouTuberLiezl Jayne Strydom discovered the secret through years of food journaling and experimenting with healthy recipes. Now, with over 1.2 million subscribers, she's sharing her most effective dairy-free and gluten-free meals that helped her lose 42 pounds. Read on to discover her exact meal plan that you can customize from 1,200 to 1,800 calories.

Start Your Day with Protein-Packed Breakfast

"The key is keeping breakfast simple but satisfying," Liezl says in her post. Her go-to morning meal takes just 5 minutes: two eggs (or vegan egg replacer) sautéed with fresh spinach, served over two slices of 90-calorie toast with dairy-free butter. At around 400 calories, this protein-rich breakfast keeps you full for hours.

Energize Your Morning with Protein Coffee

Need your morning caffeine fix? Liezl shares her favorite 80-calorie iced coffee hack: "I love using soy milk because it's so creamy and packs 7 grams of protein." Simply combine ice cubes, half a teaspoon of maple syrup, unsweetened soy milk, and a teaspoon of instant coffee for a refreshing protein boost.

Power Through Lunch with Mexican-Inspired Salad

"This quick lunch always hits the spot," Liezl explains about her 400-calorie Mexican black bean salad. Combine cucumber, tomatoes, cilantro, avocado, and black beans with lime juice and olive oil. Serve with 140 calories worth of tortilla chips (about 21 chips) for a satisfying crunch.

High-Protein Breakfast Recipe (20g Protein)

"This breakfast hits all the nutritional marks," Liezl says. Recipe: Heat pan with oil, wilt 1 cup baby spinach. Add 2 eggs (or vegan replacer), season with salt and pepper. Serve over 2 slices of 90-calorie toast with 1 teaspoon dairy-free butter. Total calories: 400, Protein: 20g.

Protein-Rich Mexican Bean Salad (15g Protein)

Liezl's lunch creation combines: 1 cup cucumber, 1 cup halved cherry tomatoes, 1/2 cup black beans, 1/3 cup cilantro, 1/2 avocado, lime juice, and 1 teaspoon olive oil. "The beans and avocado make this incredibly filling," she notes. Serve with 21 tortilla chips. Total calories: 400, Protein: 15g.

Honey Chicken Meal Prep (25g Protein)

"This is my favorite meal prep recipe," says Liezl. Combine crispy chicken (or tofu) with honey-sriracha sauce (honey, sriracha, sesame oil, apple cider vinegar, ginger, onion powder). Serve with 1 cup basmati rice and sautéed green beans. Makes 4 servings. Total calories per serving: 400, Protein: 25g.

3-Ingredient Mango Protein Smoothie (25g Protein)

Liezl's favorite sweet snack combines 2 cups frozen mango, 1 scoop dairy-free protein powder, and 2 cups unsweetened almond milk. "It tastes like a milkshake but packs serious protein," she says. Total calories: 400 (or 200 for half portion), Protein: 25g.

High-Protein Iced Coffee (7g Protein)

A creative way to add protein to your morning coffee: Combine ice cubes, 1/2 teaspoon maple syrup, 1 cup unsweetened soy milk, and 1 teaspoon instant coffee. "The soy milk creates amazing foam naturally," Liezl shares. Total calories: 80, Protein: 7g.

Evening Protein Snack (8g Protein)

For late-night cravings, Liezl recommends 1 cup cucumber slices, 1 cup snap peas, 1/4 cup hummus, and garnished with fresh cilantro. "It's protein-rich and won't spike your blood sugar before bed," she explains. Total calories: 200, Protein: 8g.

Customize Your Calories

"We're all different and need different amounts of calories to lose weight healthily," Liezl explains. Here's how to adjust the meal plan:

  • 1,200 calories: Breakfast, lunch, and dinner (skip snacks)
  • 1,400 calories: Add hummus snack
  • 1,600 calories: Add mango protein smoothie
  • 1,800 calories: Include all meals and snacks.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Tips for Success

"The worst thing is feeling hungry while trying to lose weight," Liezl shares. Her tips for success include:

  • Prep extra portions while cooking dinner
  • Keep healthy snacks ready for hunger emergencies
  • Focus on protein-rich options at every meal
  • Listen to your body's hunger signals
  • Choose filling, nutrient-dense foods.

Getting Started

Ready to begin your weight loss journey? Start with one meal from Liezl's plan and gradually incorporate more as you find your rhythm. Remember, sustainable weight loss comes from finding healthy meals you genuinely enjoy eating. As Liezl proves, you don't have to sacrifice taste to achieve your goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Marci Nevin marcinevin
Copyright marcinevin/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you starting to experience hormonal changes that are getting in the way of your weight loss? Marci Nevin is a perimenopause weight loss and wellness coach who helps women in perimenopause lose weight, get their “energy and waistline back,” and “beat belly fat and bloating,” she says in her Instagram bio. In a new social media post she reveals a handful of daily habit that help her keep fat at bay in her forties. “My daily non-negotiables that help me stay lean with less effort as a 41 year old woman in perimenopause,” she writes.

She Used to Go Over the Top with Diet and Exercise

“All through my 20s and up until my early 30s, I hustled my a** off to maintain a lean and fit physique. I was lifting 5-6 days a week, doing cardio, and adding extra conditioning types of workouts on top of it. While also eating a restrictive diet and rarely allowing myself to indulge in any food that wasn't ‘clean’,” she writes.

When She Put in “Less Effort” Her Body Transformed

It wasn't untilher health “hit rock bottom” and was forced to slow down that her body transformed. “But with way less effort. Wild, right?” she says. “Now at 41, I'm in the best shape of my life, and I easily maintain a body that is lean year round without putting in so much intense work or giving up the food I love. This is my playbook.”

1. She Doesn’t Hit Snooze

Marci’s health habits start literally the second she wakes up. “I never ever EVER hit snooze,” she writes. “Instead I get up right away, make my bed and start my morning routine.”

2. Meditation

Next up, she gets her zen on and focuses her mind. “I meditate, journal, and prayer to prime my mind and set the tone for the day,’ she says.

3. Walking

“I follow that up with a walk during sunrise. This has helped more than anything with keeping me energized and focused throughout the day and helping with sleep,” she continues. She calls walking, the “real secret weapon” for maintaining her weight. “I get 10,000 steps minimum,” she says.

4. Macro Tracking

Next up, she focuses on nutrition. “I track my macros so I know exactly how many calories I'm eating. Even though I no longer pre-log my days, I always have an idea of what my meals will look like and repeat the same ones often to reduce decision fatigue. I always get 100-120 g of protein and 25 g of fiber daily,” she writes.

5. Strength Training

Strength training is also part of her program. “ I move my body every day. Lifting is the priority and I do that 4x/week using a program designed for building muscle. I do Zone 2 cardio for heart and brain health,” she says.

6. Hydration

She also makes sure to hydrate. “I drink 20 oz of water first thing in the morning and before going for coffee or caffeine,” she writes.

7. High Protein Breakfast

Don’t sleep on your first meal of the day. “I also eat a big a**, high protein breakfast that keeps my hunger and cravings in check all day so I don't end up mindlessly snacking,” she says.

8. Sleep

Her last habit is giving her body the opportunity to regenerate and recharge. “I'm in bed by 9:30 and aim for a minimum of 7 hours sleep. I have a calming routine to help me relax and am off screens at least 1 hour before,” she writes.

Her Approach Is Sustainable

“I'm not special. But am a testament to what you can achieve with a sustainable approach and consistent effort. If you want it you still gotta work for it. But that can be done in a way that feels more easeful and enjoyable,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Autumn Bates
Copyright autumnelle_nutrition/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling with stubborn belly fat despite logging miles of running? You're not alone. While many of us turn to running as our go-to weight loss solution, certified clinical nutritionistAutumn Bates has discovered a surprising truth: walking might be the key to finally targeting those stubborn fat stores. With over 600,000 YouTube subscribers benefiting from her science-backed approach, Autumn challenges conventional wisdom about exercise and weight loss. Read on to discover why your daily stroll might be more powerful than your morning run.

Why Running Might Be Sabotaging Your Belly Fat Loss

"Simply looking at weight loss from a calorie-restrictive approach does not work—at least not in the long run," Autumn explains in her post. While running burns more immediate calories, this approach can backfire. When you consistently create large calorie deficits through running, your body enters what Autumn calls a "semi-starvation state," leading to metabolic changes that make fat loss harder, not easier.

The First Way Walking Beats Running Your Stress Hormones

The first advantage of walking lies in its effect on stress hormones. According to Autumn, "When cortisol is high, it causes the body to become more insulin resistant, which makes it harder to actually tap back into fat burning." Excessive running elevates cortisol levels, particularly around the belly area. Walking, on the other hand, keeps stress hormones in check while still providing fat-burning benefits.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

The Second Way Walking Wins Better Fat-Burning Mode

"What's specifically great about walking for fat loss is that it primarily uses fat as fuel because it is a lower intensity exercise," Autumn reveals. Unlike high-intensity running, which primarily burns glucose, walking taps directly into fat stores. This makes it particularly effective for targeting stubborn fat deposits, especially around the midsection.

The Third Way Walking Works Consistent Fat Burning

The third advantage comes from walking's accessibility. As Autumn points out, "You can go on walks multiple times throughout the day, schedule permitting." This consistent movement throughout the day helps maintain insulin sensitivity, which Autumn explains is crucial for fat burning: "When insulin is high, it causes the body to turn off fat burning. When it's low, it allows fat burning to turn back on."

The Practical Power of Walking

Unlike running, which requires special clothing and post-exercise showers, walking fits seamlessly into your day. "With a walk, you don't necessarily need to have on special clothes. You can have on your normal work clothes and just go out for a 10 or 15-minute walk a couple of times throughout the day," Autumn notes. This practicality makes it easier to maintain consistency—the real key to lasting results.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Success Stories That Prove It Works

The proof lies in the results. Autumn has witnessed "thousands of people who've lost 20, 30, 40 pounds just from walking instead of running for weight loss." These success stories demonstrate that sometimes the gentlest approach yields the most powerful results.

Start Your Walking Journey Today

Ready to transform your approach to fat loss? Start with short, frequent walks throughout your day. Remember, consistency matters more than intensity. By choosing walking over running, you're not just picking an easier option—you're selecting a scientifically-supported strategy for targeting belly fat and achieving lasting weight loss results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.