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

Fitness Influencer Jordan Morgan Reveals Why You Shouldn't Stress About the Number on the Scale

Here is what you should do instead.

Jordan_Morgan1

The habit of daily weigh-ins is controversial for a variety of reasons, ranging from research supporting the habit in terms of weight loss success to studies finding that it promotes disordered eating and compulsive behavior. Jordan Morgan (@jordan_morgan_) is an online fitness coach who has built up an impressive following on TikTok by sharing helpful workout videos and tips. The influencer, who has lost an impressive amount of weight herself and transformed her body, recently shared a viral video explaining why the number on the scale may not be an accurate representation of your progress. β€œHere is why you shouldn't stress about the number on the scale,” she says. The Body Network also consulted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian for her opinion.


She Shares a Before and After

@jordan_morgan_

Why shouldnt fixate on the number on the scale! #weightloss #fatloss #bodytransformation #fitnesscoach #gymgirl #fitnesstransformation

Jordan starts the video off with a before-and-after image of herself. β€œSo I have two photos of me here. Over here you can see I clearly have more muscle mass and less body fat, and over here I have more body fat and less muscle mass,” she says about the photos.

She Points Out That She Weighs More in the Photo Where She Looks Better

Jordan_Morgan2jordan_morgan_/TikTok

She points out that even though she looks fitter in one of the photos, she weighs the same. β€œAnd despite looking smaller in this photo over here, I am actually the exact same weight in both of these photos,” she explains. β€œThe reason is because my muscle mass went up and my body fat went down.”

Related: Alex Rice in Cropped Workout Top Reveals Upper Body Workout

She Didn’t Lose Weight, But She Got Fitter

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

She points out that even though she visibly looks better, she didn’t lose weight. β€œTherefore, the number on the scale didn't really budge, which is why you should not let the number on the scale be the decider of whether you are making progress or not,” she says.

She Suggests Taking Photos of Yourself to Show Progress, Not Weighing Yourself

Jordan_Morgan3jordan_morgan_/TikTok

Her suggestion? Take photos of yourself at every stage instead of relying on the scale. β€œIt's really important to go off of progress photos, how you feel, and what you see when you look in the mirror,” she concludes.

Related: I’m a Dietitian and I Lost 100 Pounds With These Delicious Foods

RDN Agrees

Tara_Collingwood2Diet Diva/Facebook

Collingwood agrees. β€œYou can’t tell how healthy someone is by sight. You also can’t tell how β€˜fat’ they are by sight. Muscle is dense and takes up less space on the body than fat. I regularly do body composition testing on people and I can never tell exactly what their body fat is just by sight,” she says. β€œIf you do zero exercise you won’t have much muscle. Even if you appear to be thin you could be over-fat by measurement standards.”

πŸ’ͺπŸ”₯Body Booster: Instead of relying on the scale, take progress pictures of yourself instead. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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βœ“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.

The habit of daily weigh-ins is controversial for a variety of reasons, ranging from research supporting the habit in terms of weight loss success to studies finding that it promotes disordered eating and compulsive behavior. Jordan Morgan (@jordan_morgan_) is an online fitness coach who has built up an impressive following on TikTok by sharing helpful workout videos and tips. The influencer, who has lost an impressive amount of weight herself and transformed her body, recently shared a viral video explaining why the number on the scale may not be an accurate representation of your progress. β€œHere is why you shouldn't stress about the number on the scale,” she says. The Body Network also consulted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian for her opinion.


She Shares a Before and After

@jordan_morgan_

Why shouldnt fixate on the number on the scale! #weightloss #fatloss #bodytransformation #fitnesscoach #gymgirl #fitnesstransformation

Jordan starts the video off with a before-and-after image of herself. β€œSo I have two photos of me here. Over here you can see I clearly have more muscle mass and less body fat, and over here I have more body fat and less muscle mass,” she says about the photos.

She Points Out That She Weighs More in the Photo Where She Looks Better

Jordan_Morgan2jordan_morgan_/TikTok

She points out that even though she looks fitter in one of the photos, she weighs the same. β€œAnd despite looking smaller in this photo over here, I am actually the exact same weight in both of these photos,” she explains. β€œThe reason is because my muscle mass went up and my body fat went down.”

Related: Alex Rice in Cropped Workout Top Reveals Upper Body Workout

She Didn’t Lose Weight, But She Got Fitter

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

She points out that even though she visibly looks better, she didn’t lose weight. β€œTherefore, the number on the scale didn't really budge, which is why you should not let the number on the scale be the decider of whether you are making progress or not,” she says.

She Suggests Taking Photos of Yourself to Show Progress, Not Weighing Yourself

Jordan_Morgan3jordan_morgan_/TikTok

Her suggestion? Take photos of yourself at every stage instead of relying on the scale. β€œIt's really important to go off of progress photos, how you feel, and what you see when you look in the mirror,” she concludes.

Related: I’m a Dietitian and I Lost 100 Pounds With These Delicious Foods

RDN Agrees

Tara_Collingwood2Diet Diva/Facebook

Collingwood agrees. β€œYou can’t tell how healthy someone is by sight. You also can’t tell how β€˜fat’ they are by sight. Muscle is dense and takes up less space on the body than fat. I regularly do body composition testing on people and I can never tell exactly what their body fat is just by sight,” she says. β€œIf you do zero exercise you won’t have much muscle. Even if you appear to be thin you could be over-fat by measurement standards.”

πŸ’ͺπŸ”₯Body Booster: Instead of relying on the scale, take progress pictures of yourself instead. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
βœ“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.

Deborah Atkinson, founder of Flipping 50 and social media influencer, is here to report that everything you think you know about exercise could be wrong – and preventing you from getting into or staying in shape in your fifties. β€œAs a young adult, you learned that cardiovascular exercise was actually the bomb. Cardiovascular exercise helped you burn calories, and if you wanted muscle tone and you wanted to be lean or to lose fat, that was actually the ticket to helping you do so,” she says, going on to reveal the truth about cardio exercise.


She Relied on Cardio When She Was Younger

β€œBack in the day, I loved cardiovascular exercise. I actually started teaching aerobics back in the day when it was high impact, and then it was low impact, and then it became step aerobics, and then it became slide and spinning and all of the other options, and then we blurred them all together and did fusion classes and kickboxing and spinning and everything all at once. So if you can relate to that, we are of the same era, girlfriend,” she says in the video.

The Fallacy She Believed? Burning Calories Led to Fat Loss

β€œHere's what we used to think. We used to believe that burning calories led to fat loss; burning calories was the key,” she says. β€œHere's the challenge with that. It's not about calories alone.”

Hormones Are Also Part of the Equation

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β€œWhat we wanna consider is that it's hormones that determine the calories that you eat or the calories that you expend, how your body deals with that, whether that encourages more fat burning or it encourages more fat storage,” she explains.

As You Age, Your Body Doesn’t Handle Stress the Same Way

Yoga mindfulness meditation No stress keep calm. Middle aged woman practicing yoga at office. Woman taking break from work meditating relaxing. Mature lady doing breathing practice online yoga at workShutterstock

She explains that as you get older, your body doesn’t handle stressors the same way. β€œSo now we reduce the overall stress load, those things all affect the stress impact,” she says. β€œAnd let me just suggest to you that in midlife and beyond, but particularly if you're just approaching menopause or you're just after menopause, that is when we're really in what we call menopause transition. It's a more volatile stage. We don't handle extra stressors really well right then because our hormones have changed, and many of them have declined.”

Cortisol Spikes Lead to Weight Gain

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β€œWhen that happens, cortisol goes up, we don't handle it as well because we're dealing with more relative to what we did when we were 20 or 30, even 40. So many of you may have entered perimenopause in your forties, but it probably wasn't at its height. That late-stage perimenopause is just a little bit more detrimental to your hormones. That's the time when you may want to take some of that really high-impact and high-intensity exercise and transition to doing more walking and moving. Not that you can't do little bits of that high-intensity exercise, but you don't wanna do more of it,” she says.

HIIT Might Burn More Fat But Is More Stressful for Your Body

β€œHigh-intensity interval training is known to burn more fat or, at least after the fact, burn more fat. But if you're already stressed, doing high-intensity exercises is more stressful to your body than doing lower-intensity movements like going for a walk or doing yoga. And at that moment when you're already stressed from relationships, work, finances, and your schedule preparing for good things like weddings and celebrations, you may need yoga. And that actually may help you rebalance hormones to the effect that what you're doing is enabling more fat loss because you have to take away the gait,” she says.

Stress Will Make Your Body Hold Onto Fat

Mature african woman looking outside window with uncertainty. Thoughtful mid adult woman looking away through the window while thinking about her future business after pandemic. Doubtful lady at home.Shutterstock

β€œYou have to take away what's in the way. And if you're under stress, a lot of stress will make your body hold onto fat. It's self-preservation, and it started centuries ago. But we still are always going to have that just because it's evolution, and it's coming with us even though we're well beyond that.”

Eve Thought She Loves Exercise, She Still Understands the Importance of Lower Impact Workouts

Cheerful senior friends exercising in park. Women in sportive clothes stretching on cloudy day. Sport, friendship conceptShutterstock

She also admits that she loves to exercise a little bit on the more side, β€œmore than many people do. But I've also realized that I can no longer do it right now. My body is just saying you're going to do better going for walks, hiking, and strength training than if you try another endurance triathlon. That's not going to work well for you,” she says.

She Gained Inflammation Weight During an Endurance Event

Closeup shot of pain leg foot suffering tanned beautiful young Asian woman touch ankle at home interior living room. Injuries Poor health Illness concept. Cool offer BannerShutterstock

She also reveals that she β€œgained between 12 and 14 pounds of inflammation during my last endurance event, so that β€˜more’ formula wasn't working for me. So I want you to think about that.”

She Recommends Workouts That Offer Endorphins

Portrait of stylish mature woman with gray hair on city street. Older woman in leather jacket smiling.Shutterstock

β€œWe think burning calories is the answer. It's not the only answer. And really, it's not the best use or application of exercise. What I want you to do is think of activities that you love. Because loving something means you're spinning off more endorphins, you're getting more oxytocin and serotonin. Those are a few good things that happen when you hold somebody's hand, hug somebody, or have sex, and you can make that happen through exercise that you enjoy as well. It doesn't happen from exercise for which you hold yourself accountable.”

Cardio Will Burn More Calories in the Moment, But Long Term, Strength Training Will Burn More

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radioShutterstock

β€œIf we say 30 minutes of strength training and 30 minutes of cardiovascular activity, there is no question that you'll win. If you say which one is going to burn more calories, And you said cardio, it absolutely will. But here's the deal: it doesn't do it long-term. You have to have another fix of that cardio in order to do the same good that around the clock for up to 48 hours after you strength train; your body is just burning more calories,” she says.

You Will Even Burn Calories in Your Sleep

β€œStanding here, sitting here, going for a walk, sleeping, reading a book, all of that encourages the afterburn that happens 'cause your body's doing more repair after strength training than a cardiovascular workout,” she says.

Building Muscle Also Helps with Strength and Definition

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing her pride in her successful exercise routine.Shutterstock

β€œPoint number two: We also think if we're, we wanna be toned and defined that we should do more cardiovascular exercise as if we got it. Again, it comes back to thinking we need to burn those calories. But to get tone and definition requires muscle. There is no difference when you say I want tone and I want definition. You're also saying to me, I want muscle. And you may think, no, I don't want to gain any muscle. I want to lose fat so I can see the muscle. It won't happen like that after 40. It won't happen like that, even more after 50 and 60. Absolutely. Game over. We're done with that. That ship sails. You actually got away with it. It wasn't working that well when you were 30 or 40, but you won't get away with it now,” she says.

Tone and Definition Come From Lean Muscle

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

β€œIt's really important that you're considering tone and definition comes from lean muscle. And what that lean muscle again is coming back to the calorie burn. We want to elevate calorie burn around the clock when we're at rest when we're cleaning the house, we're cooking dinner, we're sleeping, we're at rest, we're driving in the car, you have more lean muscle mass. And that's not, you have more size than it. They're not synonymous. Actually, if you have more lean muscle mass, it's more compact. So it's actually probably going to be a smaller size,” she says.

Your Clothes Might Fit Differently – Even if the Scale Doesn’t Move

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Even if the scale doesn’t move, your clothes will fit differently. β€œWhat I call that is a poor woman's way to measure body composition,” she says.

Don’t Just Look at Your Weight, But Body Fat Percentage

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

β€œIf you don't have a smart scale, ideally, you get one,” she says, emphasizing the importance of body fat percentage over pounds. β€œWe wanna be doing everything we can to preserve that lean muscle mass because then we're preserving our strength, our stamina, our endurance, our desire to do more all the rest of the day with energy.”

Strength Train Two or Three Times a Week and Make Sure to Rest

You don’t need to lift weights five times a week. β€œYou want twice weekly,” she says. If you do three, make sure to give yourself a lot of time to rest and recover between.

Do Functional Movement

positive woman stretching outdoors preparing for exercise in sportswearShutterstock

β€œWhat's really important is that you have the recovery time between, and when you do functional work, it's a little bit lighter. You've got more things going on. It has more engagement for all muscles,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

This Gives You The β€œBest of Both Worlds”

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

β€œBut these two anchors, when you're going a little bit heavier, actually boost your metabolism a little bit more. So now we have the best of both worlds. We're going to enhance your mobility, your ability to create more movement instances comfortably every day, all day,” she says.

It Will Boost Your Metabolism

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β€œWe're going to boost your metabolism. You are going to be a much more happy camper. Right away, you're going to start feeling stronger, start seeing more definition, and have a better appetite because you've got more lean muscle mass. And when I say better appetite, hungry at meals, not hungry in between, that's better appetite. You shouldn't have cravings.”

Movement Will Become More β€œComfortable”

Middle age sportswoman smiling happy training at the park.Shutterstock

β€œWhen you're exercising in your sweet spot, and you have more function, you can easily rotate. Movement becomes more comfortable. So you can lift heavier these days, which makes your metabolism matter. That's a really important piece of looking at the whole picture,” she says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Never Skip Strength Training, But Try and Do Both

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

β€œCardiovascular exercise burns more calories, but then you're done, and you pretty much recover from strength training. You burn fewer during that session, but you burn them around the clock for up to 48 hours, just a little bit, but for a much longer period of time. It adds up over time to be much better. So your odds are going with strength training every single time that you are choosing between: should I do strength or should I do cardio? I'm due for both. I always do strength. Never skip that,” she says.

Focus on the Long Term

Again, focus on the long-term. β€œIt's not just what you burn during the exercise. It's what you burn around the clock that's going to matter to weight loss,” she says.

Think About Your Blood Sugar Spikes

Portrait of a senior woman exercising in a gym, mature couple running using threadmill machine equipment, healthy lifestyle and cardio exercise at fitness club concepts, vitality and active seniorShutterstock

β€œIt's really important that if you're looking at weight loss, we need to look at what happens to you around the clock and how we are helping you utilize blood sugar. So, every time you eat, your blood sugar goes up. If we can keep it from going way up, we just get a little bump, we come back down, we're back into fat-burning mode, and our foot goes way up and stays way up. So does your insulin. And that puts you in fat storage,” she says.

RELATED: 3 New Ozempic and Wegovy Side Effects

She Wishes She Knew This When She Was Younger

β€œYou may be thinking, my pants are too tight, and I get it, but this is a two-for-one – strength training really is the best answer. Now I wish I'd have known this when I was a trainer, a fitness instructor in my twenties, then a trainer in my late twenties and early thirties just starting out,” she says. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Do you want to drop 15 pounds in time for summer? It could be as simple as ditching a few unhealthy habits. Tanisha Vedhara is a gut health expert and social media influencer with over 78,000 followers on Instagram alone. In a new post, she reveals four things she would do if she wanted to lose 15 pounds in 45 days. β€œAs a Biomedicine Masters, and an active Gut Health enthusiast, I have always been passionate about Gut, longevity, and weight loss,” she says, revealing her top strategies for effective fat loss.


Alcohol Moderation

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Her first recommendation is alcohol moderation. β€œDuring this crucial period of fat loss, I advise against alcohol consumption,” she says. β€œAlcohol can significantly hinder your progress by adding empty calories and affecting your metabolism (it stops protein synthesis aka muscle building process). If your goal is to reduce body fat by June 1st, cutting out alcohol is a wise choice.”

Increase Protein

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

Protein is also key, she says. β€œI recommend increasing your protein intake to 1.2 - 1.3 grams per pound of your target body weight. While this may seem high, it’s a crucial point to promote satiety, boost metabolic rate and support the growth of lean muscle mass,” which is β€œessential for weight loss,” she says.

Walking

Back view of a hipster girl walking on city streetShutterstock

Consistent walking is another healthy habit to help lose weight. β€œCommit to daily walks of 45 minutes, whether on a treadmill or outdoors. This simple, low-impact activity is incredibly effective in burning calories and improving overall health without the risk of overtraining,” she says.

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

Food Tracking

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Her last recommendation is food tracking. β€œWhile these strategies may not seem groundbreaking, they are foundational principles that, when applied consistently, can lead to significant weight loss,” she says.

She Has Also Revealed Why the Scale Isn’t Budging If You Are Exercising

Weight,Scale,scales,loss,diet,health,feetShutterstock

In another post she discusses why the scale continues to go up even if you are working out daily. β€œA pound is a pound, whether it’s fat or muscle. But here’s the catch: they wear very different outfits. A pound of fat is like a fluffy pillow, while a pound of muscle is compact and sleek. So, you’re doing everything by the book – lifting, eating right – and yet, the scale creeps up. Sound familiar? It’s a common scenario, one that often leads to frustration. My inbox is full of messages from clients dismayed by the stagnant scale, even as they report their jeans feeling looser,” she says.

She Doesn’t Recommend Using a Scale

Weight,Loss.,Happy,Girl,Measuring,Waist,With,Tape,Standing,InShutterstock

β€œThat’s precisely why the scale isn’t my go-to for tracking progress. From day one, I encourage clients to take body measurements. It’s not just about the weight; it’s about the transformation your body undergoes,” she continues. β€œYes, the scale might not budge, or it might even tip higher, but your clothes are fitting better, your energy is soaring, and your strength is increasing. You’re converting fat into muscle, and while both weigh the same, their impact on your body composition is worlds apart. This shift is a solid sign of getting stronger, of tangible progress. That’s the goal, right?”

RELATED: 15 Superfoods That Reduce Abdominal Fat

Measure Yourself Instead

Slim young woman measuring her thin waist with a tape measure, close upShutterstock

β€œRemember, the scale is just one tool, and frankly, it’s not the most telling one. It’s the last metric I check for my clients’ progress. There’s so much more to your health journey than a number on a scale,” she says.

πŸ’ͺπŸ”₯Body Booster: One easy way to burn fat fast if you are a drinker? Put down the bottle.

FACT CHECKED BY Christopher Roback
βœ“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.

Are you about to embark on a weight loss journey? Amber Clemens (@amber_c_fitness) is a weight loss warrior turned coach who lost a whopping 160 pounds by making a few impactful changes to her lifestyle. In a recent TikTok video, she answers an FAQ she gets: β€œWhat are some unexpected things about weight loss that I wish I had known going into it?” she says. β€œSo here are some things I wish I would've known about weight loss going into my 160-pound weight loss journey.”


Don’t Put too Much Focus on the Numbers

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β€œNumber one, the scale means a lot less than you think it does,” says Amber. β€œThe scale is literally going to change 24-freaking-7. She points out that weight fluctuates due to a variety of factors, including water weight, inflammation, if you have to go to the bathroom, food that needs to be digested, body, fat, muscle, β€œeverything,” she says. β€œSo that number matters a lot less day to day than you think it does. What you wanna go for is an overall downward trend over a long period of time.”

Related: The Ultimate Guide to Getting Fit as a Pear Body Type

You Might Become Obsessed with β€œBody Checking” Yourself

Amber_Clemens_amber_c_fitness2amber_c_fitness/TikTok

β€œNumber two, you will become obsessed with body checking yourself,” says Amber. β€œI cannot tell you I was looking for every single little ounce of progress that I could see day to day. Do I like it all the time? No, but it's definitely something that I experienced.”

You Need to Be in a Calorie Deficit

Calories counting , diet , food control and weight loss concept. woman using Calorie counter application on her smartphone at dining table with salad, fruit juice, bread and vegetableShutterstock

β€œNumber three, a calorie deficit is a calorie deficit,” Amber says. β€œIt doesn't matter what you call it. Every single program out there is only going to work if you're in a calorie deficit. So if you try something and it feels really unsustainable to you, you don't have to do that thing because in general, for most people, if you're in a calorie deficit, you will lose weight. There's not some, like magic secret out there. The secret is a calorie deficit.”

You Will Learn People’s True Character

Amber_Clemens_amber_c_fitness5amber_c_fitness/TikTok

β€œNumber four, you will learn people's true characters on a weight loss journey,” Amber reveals. β€œYou might lose friends. You might realize how fat phobic some people in your life really are, and people will be a lot more comfortable being fat phobic around you because they think you are automatically fat phobic because you lost weight. And people will say some really bizarre crazy things around you.”

RELATED: Massy Arias Flashes Six-Pack During β€œCore and Abs” Workout

Will Realize Thin Privilege Is Real

Amber_Clemens_amber_c_fitness4amber_c_fitness/TikTok

β€œNumber five, you will realize just how much of a thin thin privilege really is,” Amber confesses. The way that people treat me, so vastly different now because I'm in a smaller body versus when I was 300 pounds, insane,” she reveals.

πŸ’ͺπŸ”₯Body Booster: Before you embark on a major weight loss journey, mentally prepare yourself by talking to others who have been on the journey before you.

@amber_c_fitness

5 things no one tells you about weight loss. #5things #weightloss #weightlosstransformation #weightlosstips #bigsisteradvice #weightlossstruggle #fatphobia #thinprivilege

FACT CHECKED BY Christopher Roback
βœ“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.

Are you trying to lean out and add some muscle to your physique? One of the biggest fitness misconceptions is that lifting weights will make you get β€œbig” instead of lean – and fitness trainer and influencer Kelsey Wells is here to bust the myths surrounding β€œlean muscle” and weightlifting. In a new social media post the expert discusses the muscle growing concept with her over-3 million followers and reveals the secret to getting in shape.


There Is β€œNo Such Thing” As Lean Muscle

Kelsey_Wells3kelseywells/Instagram

According to Wells, there is a major misconception about muscles. β€œFirst of allβ€” There is no such thing as β€œlean muscle.” All muscle is lean,” she writes in the post.

People Use to the Term to Describe Having Visible Muscle with a Lower Body Fat Percentage

Kelsey_Wells2kelseywells/Instagram

β€œUsually when β€˜growing lean muscle’ is marketed to you, it’s to sell you the aesthetic of not being β€˜too bulky or manly’ (πŸ™„πŸ™„πŸ™„ I’ve been called this or heard this more than I can count) and/or having visible muscle, with a lower body fat percentage,” she continues.

Getting β€œBig” Takes A LOT of Work

Kelsey_Wells4kelseywells/Instagram

β€œListen. Growing A LOT of muscle mass takes A LOT of INTENTIONAL work-focused training and nutrition and eating in a caloric surplusβ€” for an extended period of time! YEARS if doing so naturally and healthily,” she says.

RELATED: 7 Spices That Boost Metabolism and Cut Fat

You Won’t β€œAccidentally” Grow β€œCrazy Big Muscles”

Brutal fitness blond with a muscular, straining biceps and abdominal muscles in the gym, part of the fitness body. Sports and fitness - concept of healthy lifestyle. Fitness woman in the gym.Shutterstock

β€œAnd to all those who have that goal and focus and achieve it!? 😍πŸ’ͺ⚑️ beautiful feminine superwomen. If that’s not the vibe for you personally? You don’t need to stress aka you will not β€˜accidentally’ grow crazy big muscles,” she continues.

The More Muscle You Build, the More Calories You Will Burn

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

β€œMy main point?? LIFTING WEIGHTS helps you build muscle, and the more muscle mass your body has, the higher your TDEE (total daily energy expenditure). Therefore the more calories your body is burning even at rest! This (accompanied with eating adequate protein) is how you (over time!!!) shift your body composition to that β€˜lean muscle’ people talk about,” Wells says.

Whatever You Do, Make Sure It Is β€œHealthy and Sustainable”

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

β€œI am ALL about helping women understand that fitness is SO MUCH MORE than aesthetic goalsβ€” and that changing something about your physique should only be a goal if it is gone about in HEALTHY and SUSTAINABLE ways, and with a HEALTHY MINDSET! Never from a place of lack or not-enough-ness,” she says.

RELATED: 7 Morning Routines That Help Shed Weight Quickly

Don’t Believe Everything You Hear

Brutal athletic woman pumping up muscles with dumbbellsShutterstock

β€œBut I am ALSO all about helping LIFT STIGMAS surrounding women and weight training! And empowering them to GET IN THE GYM! And pick up some weights. There are SOOO many benefits, inside and out,” she concludes.

πŸ’ͺπŸ”₯Body Booster: Don’t be afraid of lifting heavy weights. You aren’t going to β€œaccidentally” bulk up.

Emma Hooker
Copyright emmaa.getsfit/Instagram
βœ“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.

Do you want to start your weight loss journey but aren’t sure what exercises to do? One expert has a simple routine that helped her lose big. Emma Hooker is a Certified Fitness & Nutrition Coach who lost weight via sustainable habits and non-restrictive lifestyle habits. β€œDown 160 pounds,” she writes, sharing a before and after photo and sharing her beginner dumbbell workout.

Focus on Form Over Weight

β€œStarting your weight loss journey can feel overwhelming, but I promise you, we all start somewhere! This beginner-friendly push workout is perfect if you want to start working out! Remember: Form > Weight ALWAYS! Start light and focus on feeling the movement in the right muscles,” she says.

RELATED: This Is Exactly How to Lose Body Fat This Year

Here Is the Workout

  • Dumbbell floor press: 3 sets of 10-12 reps
  • Dumbbell shoulder press: 3 sets of 10-12 reps
  • Dumbbell chest fly: 3 sets of 10-12 reps
  • Dumbbell lateral raise: 3 sets of 12-15 reps
  • Tricep kickbacks: 3 sets of 12-15 reps
  • Overhead tricep extensions: 3 sets of 10-12 reps
  • Rest 60-90 seconds between rounds.

Pro Tips

She also offers the following pro tips, reminding beginners to β€œfocus on form first. If you need to do fewer reps or take longer breaks, that’s totally okay! Listen to your body.”

β€’ Start with a 5-10 minute walk to warm up your body

β€’ Keep your core engaged throughout each movement

β€’ Breathe! Exhale on exertion

β€’ Take your time between sets

β€’ End with a gentle 5-10 minute walk to cool down

β€’ Stay hydrated!

She Used to Weight 330 Pounds

In another post she discussed her weight loss journey. β€œWhen asked what my dream life would be 3 years ago, I would’ve said material thing. Ask me today? This is my dream life. I am living out every adventure that I couldn’t do when I was 330 pounds. I’m doing this for old Emma, who never thought there would be a way out. I savouring the freedom denied to me when I was at my heaviest,” she says.

It’s Never Too Late to Get in Shape

β€œI am sharing my story with hundreds of thousands of people. It isn’t about the number though. It’s about reaching that one person, showing them that it’s possible. Reminding them that it is never too late and you are never too far gone. I am a warrior, emerged from the shadows, and with a flame ignited within me that will never be extinguished,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cherisse Kozloski cherisse_rykercoaching
Copyright cherisse_rykercoaching/Instagram
βœ“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 on a high-protein diet for fat loss but can’t seem to lose weight? You could be making a common mistake, according to an expert. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new post, she discusses some slip-ups that many seem to be making. Most women eating a high protein diet but not losing fat are making these common mistakes,” she writes. β€œAre these mistakes stopping your progress?”

Mistake 1: You Aren’t Counting Calories

The first mistake? β€œNot paying attention to your overall calories,” she reveals. β€œEating more protein doesn’t automatically mean fat loss. If you’re not mindful of your portions, you could be consuming more calories than you burn, a surplus is a surplus.”

Solution: Measure or Weigh Your Food

How can you correct this? β€œWeigh or measure your food at least for a little while so you can get a good idea of what a serving size actually is,” she suggests.

Mistake 2: Choosing Food Labeled β€œHigh Protein

The second mistake people make? β€œChoosing foods labeled as β€˜high protein’” she says. β€œMany foods labeled β€˜high protein’ actually aren’t.”

Solution: Calculate Yourself

Her solution? Do your own calculations. β€œRemember the 10/1 rule for every 100 calories you want to get at least 10 grams of protein to be considered high protein,” she says.

Mistake 3: Skipping Healthy Fats

Mistake three has to do with going too low-fat. β€œSkipping healthy fats,” she says. β€œAvoiding fats completely can leave you hungry, mess with your hormones, and make it harder to stick to your diet.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Solution: Eat Healthy Fats

The solution is simple. β€œAdd fats into your diet like avocado, olive oil, and nuts,” she says. β€œBut remember they are calorie dense so be mindful of how much you’re consuming.”

Mistake 4: Eating too Many Processed Foods

The fourth and final mistake? Just because something is high in protein doesn’t mean it’s good for you. β€œEating too many processed foods,” is a no-no. β€œProtein bars and shakes are convenient but often packed with sugar and additives,” she says.

Solution: Eat Whole Food Protein Sources

Instead, stay away from packaged foods and shop the grocery store's perimeter. β€œFocus on whole-food protein sources like shrimp, boneless chicken thighs, and eggs to nourish your body and support fat loss,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

theemilychristensen
Copyright theemilychristensen/Instagram
βœ“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 curious about what to expect after achieving your weight loss goals? You might be surprised what it is like, says one weight loss warrior. Emily Christensen is a social media influencer who lost 60 pounds after undergoing weight loss surgery and adopting a healthy lifestyle. She regularly shares tips and tricks with her followers about how she did it. In a new post, she reveals the truth about being overweight and thin. β€œSome brutal honesty from who has spent the majority of her life feeling fat and longed to be skinny,” she writes in the Instagram post.

When You Lose Weight, More Problems Surface

The first truth? You might find underlying problems after slimming down. β€œWhen you’re over weight that’s the only problem you want to solve. Once you lose the weight you realize how many underlying things are going on that have *actually* been causing issues. I’m talking relationships, spending, parenting,” she says.

Being Skinny Doesn’t Mean You Are Healthy

The second thing she learned? β€œBeing skinny doesn’t mean you’re healthy,” she says. β€œWhen I was at my lowest weight I had lost a lot of muscle. Rebuilding that is kind of scary but I know it’ll serve me when I’m a fit grandma.”

Weight Loss Is Mental

Her third truth is that weight loss is mental. β€œThere are a lot of tools out there that can help! But they’re still just tools. I have to talk to myself a LOT to remind myself I didn’t suddenly gain back 60+ pounds,” she writes.

You Might Still Be Obsessed with Your Weight

She goes onto explain that obsession with your weight might not end. β€œBefore I lost weight I was really obsessed with losing weight. Now that I’ve lost weight I have times where I’m really obsessed with keeping it off. Not out of vanity but out of fear. I never want to go back to feeling how I did for so many years,” she writes.

RELATED: This Is Exactly How to Lose Body Fat This Year

Your Loved Ones Might Not Be On Board with Your New Lifestyle

Another truth? β€œNo one cares about your journey as much as you do. Meaning…it’s not anyone’s job to eat what you eat. Or exercise with you. Your spouse/partner may or may not be on board with your new lifestyle. It’s up to you to buy and prepare the right foods and find the time to exercise,” she says.

Being Skinny Won’t Give Your More Self-Worth

Finally, getting thin won’t solve your self-esteem problems. β€œBeing skinny isn’t going to give you more self worth. It might help you love your body more and appreciate what it’s done for you…but β€˜skinny’ isn’t an attribute that very many people use when they talk about why they love someone,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.