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Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat

Discover the proven indicators that show your diet is really working.

By Alek Korab,
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Editor
Alek is a seasoned media leader with 27 years of experience. With a track record of impactful coverage reaching ...
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Christopher Roback
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is an exclusive writer for Body Network, where he covers everything from evidence-based weight ...
See Full Bio
Jan 15, 2025
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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@bodynetwork.com.

Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
Copyright ivana.chapman/Instagram/Shutterstock
By Alek Korab,
Alek Korab
Editor
Alek is a seasoned media leader with 27 years of experience. With a track record of impactful coverage reaching ...
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Christopher Roback
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is an exclusive writer for Body Network, where he covers everything from evidence-based weight ...
See Full Bio
Jan 15, 2025
✓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.

Nutrition & Diet

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.

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Nutrition & Diet

6 Hidden Signs You Are Actually Burning Fat

Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
Copyright ivana.chapman/Instagram/Shutterstock
By Alek Korab,
Alek Korab
Editor
Alek is a seasoned media leader with 27 years of experience. With a track record of impactful coverage reaching ...
See Full Bio
Follow:
Christopher Roback
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is an exclusive writer for Body Network, where he covers everything from evidence-based weight ...
See Full Bio
Jan 15, 2025
✓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.

Nutrition & Diet

Fitness Coach Reveals 5 Signs You're Burning Fat, Not Muscle

Nissa Graun nissagraun Nissa_Graun
Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes
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Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Have you ever worked tirelessly on your fitness goals only to feel defeated when the scale doesn't budge? Nissa Graun transformed her body and her life by losing 50 pounds when she shifted from years of yo-yo dieting to a high-protein, strength-focused approach. "Have you ever seen a before-and-after photo where someone looks completely different but swears she weighs the same?" Nissa asks in her post. "I mean, she's got to be a skinny little liar, right? Because there is no way this person weighs the same as that one." Nissa discovered that transformations happen when you stop obsessing over the scale and start recognizing the signs of true body recomposition – losing fat while building muscle. Here are the five key indicators that helped Nissa realize she was on the right track, even when the scale refused to cooperate.

Why the Scale Lies to You

Before diving into the signs, it's important to understand why the scale can be so misleading. "When you look at this pile of socks compared to this shoe that a yeti apparently left in my house, which one do you think weighs more?" Nissa explains. "Since the sock pile takes up three times the space, that would lead most people to pick the socks. But once we weigh the socks and compare it to the yeti's shoe, we can see they both weigh exactly the same." This powerful visual demonstrates how fat takes up more space in your body while weighing the same as compact, dense muscle. Your body composition changes significantly even when your weight doesn't – that's why tracking scale weight alone is a recipe for frustration.

Sign #1: Your Clothes Fit Differently

The first unmistakable sign you're burning fat and building muscle is how your clothes fit. "Gaining muscle while losing fat is a lot like wearing this puffy coat versus the sleek jacket you throw on once all the snow melts," Nissa explains. "Even though you weigh the same whether you're all buttoned up or if you're flaunting what you've got in this sleeker jacket, you look like a completely different person." Pay attention when jeans button more easily, shirts feel looser around the waist, or sleeves fit more snugly around developing arm muscles. "Quit being such a Debbie Downer and realize these are the exact changes you want," Nissa advises. "Even if your scale doesn't move an ounce, these small changes are all big signs of a fat loss plan that's working."

Sign #2: Your Measurements Are Changing

Taking regular body measurements reveals fat loss that the scale might miss. "Even if you only lose an inch around your waist, that loss is pure body fat making one inch excellent progress," says Nissa. While a pound of fat and a pound of muscle weigh the same, they occupy vastly different amounts of space in your body. "Once you understand that you're getting rid of this fluffy fat that takes up way more space like this pile of socks, while adding lean muscle that weighs the same, but takes up less space like the yeti's shoe, then you'll finally realize that beast on the bathroom floor not moving isn't necessarily a bad thing." Focus on tracking your waist, hips, thighs, and arms monthly – even small changes represent significant fat loss progress.

Sign #3: You're Getting Stronger

Improved performance during workouts is a clear indicator that you're building muscle while burning fat. "As long as you keep getting stronger week after week, that's a sign that you're getting rid of unwanted fat while building muscle, even if your scale never moves," Nissa points out. When you can lift heavier weights, perform more repetitions, or notice improved endurance, your body is responding positively to your training. "Even though putting more effort into strength training isn't as comfortable as the low-calorie plans you've relied on so far, adding a few reps or lifting a little heavier each week means you're building muscle," she explains. This increased strength directly correlates with beneficial body composition changes, regardless of what the scale says.

Sign #4: Muscle Definition Is Emerging

As the layer of fat covering your muscles diminishes, you'll start to notice more definition in your body. "Once you start peeling off the layers of fat while sticking to your strength training plan, that's when you'll notice small bits of muscle definition poking through," says Nissa. "The longer you continue training in a moderate calorie deficit, the more definition you start to see, which is another great sign that you're losing fat while building muscle." This emerging muscle tone indicates you're successfully losing fat while maintaining or gaining lean muscle. Look for subtle changes like more visible shoulder definition, the beginning of arm muscle separation, or slight abdominal definition – these visual cues confirm your body composition is improving.

Sign #5: Your Body Fat Percentage Is Decreasing

While regular scales only measure total weight, tracking your body fat percentage provides crucial information about your changing body composition. "When you step onto a body fat scale, not only does your weight pop up, but it also sends your body fat percentage to an app," Nissa explains. "Even if my scale pops up with the same weight average of 160 pounds for the next two weeks, if my body fat percent moves from 26 to 25 percent during that time, that shows I got leaner by 1.6 pounds, even though my scale didn't move an ounce." Though not perfectly accurate, these measurements help track meaningful trends over time. "While these scales only come with an 89% accuracy rating, having 89% accuracy is better than starting from scratch every few weeks when you have nothing else to go on besides your weight," she adds.

How to Track Your Progress Beyond the Scale

Monthly progress photos in the same outfit reveal changes you might miss day-to-day. "It's a good idea to take monthly progress photos in the same outfit every month to look for small changes," advises Nissa. "When you do this, be sure to use tight-fitting clothing like a sports bra and leggings so you can see the changes." Compare photos side by side to spot subtle differences in your physique that signal fat loss and muscle gain. These visual records provide powerful motivation when the scale isn't cooperating.

Your Changing Hunger Patterns

Your body's hunger signals can provide clues about your fat loss and muscle building progress. "I know I'm burning fat when I feel at least a little bit of hunger before bed," says Nissa. When you're building muscle through strength training, your body requires more calories to maintain that tissue. "Muscle is a metabolically expensive tissue, which means your body requires more calories to keep it around," she explains. "In fact, lifting heavy to build more muscle is exactly how I get away with eating between 2,000 to 2,400 calories a day, even while leaning out. Whereas with previous diets, I'd be lucky to maintain my weight on 1,500 calories a day." Just remember that extreme hunger is counterproductive: "The trick to not losing muscle while burning fat is to never go to bed feeling ravenously hungry, especially since that kind of hunger will disrupt your sleep."

Patience Is Your Most Powerful Tool

Body recomposition—losing fat while gaining muscle—takes time and consistent effort. "Body recomp is when you slowly build lean muscle while losing fat at the same time," Nissa explains. "While the changes that come with body recomp are nothing short of spectacular, relying solely on the scale for results will make you want to pull out every last hair out of your head." When you first start strength training, your scale might even go up temporarily due to water retention and muscle inflammation. "Whenever you add strength training to your fat loss routine, your muscles store more glycogen, which is energy for your muscles. But this also means you're storing extra water weight, at least in the short term," says Nissa. Trust the process and focus on the five key indicators of progress rather than daily scale fluctuations.

Conclusion

Nissa's 50-pound transformation came when she stopped obsessing over the scale and started recognizing the true signs of fat loss and muscle gain. "When you have patience throughout all of the scale fluctuations those first few weeks, that's when things get good. Because as long as you trust the process, you'll start gaining muscle while losing fat," Nissa encourages. "Slow and steady is the exact path I followed to reach my 50-pound weight loss goal. And it's finally easy to maintain a healthy weight since this is the same plan that allows me to eat more, while exercising less, all while living in a body I love." By tracking the five key indicators – clothing fit, measurements, strength gains, muscle definition, and body fat percentage – you'll build a stronger, leaner body that's sustainable for the long term, regardless of what the scale says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Signs You're Burning Muscle Not Fat

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​What to Do Instead
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Leah Groth
By Leah GrothMar 26, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 trying to get toned by sticking to a calorie deficit but aren’t getting the desired results? You might not be eating enough. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. “4 signs your calories are too low to get that ‘toned’ look you want,” she writes.

“If you’re eating less but not seeing the ‘toned’ lean look you want… It’s not ‘fat-storage mode’. The body doesn’t store fat in a calorie deficit, if that were true nobody would die of starvation. However, eating 1200-1400 cals a day will not get you the “toned” body you want, for a number of reasons,” she writes.

1. You’re Always Hungry and Never Satisfied

The first sign is that you are always hungry “and never feel satisfied,” she writes. “Not just cravings, but a constant ‘never full’ feeling? That’s your body screaming for fuel. Chronic under-eating = low satiety = high urge to overeat later.”

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

2. You Are Losing Weight, But Don’t Look Leaner

The second sign is that you’re losing weight but don’t look any leaner. That “skinny but soft” look? “It’s often a sign you’re losing muscle along with fat—because your body doesn’t have enough energy or protein to build and preserve lean tissue,” she says.

3. You’re Constantly Exhausted

The third sign? “You’re constantly exhausted—even after 8 hours of sleep,” she writes. “When your calories are too low, your body downregulates energy output. You might feel too tired for workouts, walks, or even your usual day-to-day activity.”

4. Your NEAT Decreses

The final sign is a reduction of NEAT (non-exercise activity thermogenesis). “This is a direct side effect of extreme calorie reduction which makes your body move less in order to preserve energy,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

What Most Women Get Wrong

She goes on to discuss what most women get wrong. “They try to get lean by slashing calories and doing tons of cardio, and want to get there in a hurry. But body recomp (building muscle and losing fat simultaneously) takes time!” she says. “Getting toned” means “building muscle, not starving yourself,” she adds.

What You Need to Do

She explains what you need:

  • Enough calories to fuel performance and recovery
  • High protein (to maintain/build muscle and increase satiety)
  • Fiber-rich carbs and fats for hormones, digestion, and energy
  • More movement, not less—like increasing your daily steps.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Eat Smarter

“Eat smarter, not less. Higher food quality, more protein and fiber, consistent strength training, and walking more each day = the real ‘secret’ to looking lean and toned,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Unexpected Signs Someone Is Actually Burning Fat, According to a Coach

Brittney_Blanco1
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Leah Groth
By Leah GrothDec 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

You are counting calories and trying to stay in a deficit – but how do you really know if you are succeeding? According to one expert, there are more than a handful of signs your body will give you that you are, in fact, in a calorie deficit. Brittney Blanco is a Macros Nutrition Coach and digital creator who regularly shares her weight loss and stay-fit tricks and tips with her followers. In a new post, she reveals what to look for. “6 signs your body is in a calorie deficit…so keep everything the same,” she writes across the Instagram video.

What Is a Calorie Deficit

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appShutterstock

“Here’s what it means,” she writes in the post. “A calorie deficit means you’re burning more calories than you consume, which leads to fat loss. Make sure to maintain a balance, fueling your body with nutrient-dense foods to support performance and recovery. When you’re in a deficit, your body turns to stored fat for energy to make up for the difference, which leads to weight loss over time.”

Steady Weight Loss

A pair of female feet standing on a bathroom scaleShutterstock

The first sign is that you are losing weight. “Steady weight loss,” she explains. How much should you be losing? “If you’re consistently losing 0.5-1 pound per week, it’s a clear sign you’re in a calorie deficit,” she writes.

Increased Hunger

Young blonde woman eating eclair sitting in cafe. Girl bite piece of croissant look joyful at restaurant. Cheat meal day concept. Woman is preparing with appetite to eat eclair. Enjoy pistachio bakeryShutterstock

Another sign that your body will give you is that it will be feeling a little food deprived. “Increased hunger,” she writes. “Your body might signal for more food as it adapts to consuming fewer calories.”

RELATED:11 Walking Tricks This Coach Uses to Burn More Fat

Improved Muscle Definition

Brutal athletic woman pumping up muscles with dumbbellsShutterstock

Improved muscle definition is another physical sign your body will give you that it is in calorie deficit. “As fat decreases, you’ll start seeing more muscle tone, especially if you’re strength training,” she writes.

Increased Energy

Dedicated athletic woman running in nature and dawn.Shutterstock

You would think that if you are in a calorie deficit you would lose energy, but this isn’t the case. “Increased energy,” is the fourth sign, according to Brittney. “As your body adapts to the calorie deficit, you might feel lighter, more energetic, and less sluggish throughout the day,” she says.

Consistent Exercise Performance

Woman running on treadmill.Shutterstock

The next sign? Consistent exercise performance, she reveals. “If you’re still hitting your workouts with strength and endurance, it’s a good sign your body is handling the deficit well,” she claims.

RELATED:She Lost 20 Pounds When She Stopped Intermittent Fasting and Did This Instead

Improved Sleep and Mood

Good morning, new day, weekend, holiday. Happy middle aged woman lying on bed, lady stretching arms after sleep and enjoying morning in cozy comfort bedroom interior, free spaceShutterstock

The last sign to look out for? You are well rested and happy. “Better sleep and mood,” she reveals. “A healthy calorie deficit can improve sleep quality and stabilize mood as your body settles into a routine.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Signs You Are Burning Fat While Exercising

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Leah Groth
By Leah GrothMay 30, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

When working out and dieting, the goal is to burn fat – not muscle. But how do you know if you are actually accomplishing it? In a new YouTube video, Autumn Bates, a Clinical Nutritionist who has a Master's in Nutrition Human Performance reveals the “five signs that you're burning fat and not muscle during your weight loss journey.”

1. You Can’t Rely on a Traditional Scale

“If you're purely relying just on a traditional scale, it's pretty much impossible to actually tell if you're losing body fat or if you're losing muscle mass. And this really matters if you're looking for long-term sustainable results,” Autumn explains.

Related: 11 Ways to Ignite Your Metabolism to Burn Fat All Day

2. Losing Fat – Not Muscle – Is Beneficial in the Long Run

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

“Most traditional calorie restricted protocols will result in a significant amount of muscle loss. This muscle loss can then cause a decrease in metabolism as well as a host of other issues for long-term health, like reduced bone density, increased risk of osteoporosis, as well as increased risk of insulin resistance and type two diabetes,” she says, adding “losing muscle mass just makes us more sensitive to carbohydrates, so it makes gaining weight back so much easier.” She explains that using a few tools can help address this issue, allowing you to keep your metabolism revving and so you can reap the “benefits of having muscle mass on our body for long-term health and make it so we can maintain our results for the long run.”

3. First Sign: Your Clothes Are Fitting Differently

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The first sign that you're losing body fat and not muscle mass” is that “your clothes are fitting differently,” Autumn says. “Now, you've probably heard the saying that muscle weighs more than fat, and although that's like a little play on words, what it really means is that per volume muscle is going to be a lot more dense. So five pounds of muscle is going to look a lot smaller than five pounds of fat. That's why you'll often see these photos on Instagram or other platforms where you see these people who look really toned, really fit, but they weigh more than you would've expected. That's because they have lower body fat, but they have a lot higher muscle mass. So when you're losing body fat while maintaining or even slightly increasing muscle mass, it can result in your clothes feeling a lot looser. And this is because we're getting rid of body fat that takes up more physical space, but leaving behind the leaner muscle mass, especially for women. You might notice this more so in your pants.”

4. Second Sign: You Are Not As Hungry

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

“The second sign is that you're not as hungry,” says Autumn. “Burning fat as fuel tends to make us less hungry, especially when you're focused on the types of foods that help us to more efficiently burn fat as fuel, which are those that are rich in protein, fat, and fiber,” she adds, emphasizing that “protein is the most important macronutrient when it comes to actually maintaining muscle mass during a weight loss process. It's really just mandatory to be eating enough protein to actually maintain muscle mass. When you're losing weight and eating enough protein for the body's needs is so satiating, you're just not really hungry. So eating high quality proteins like eggs, Greek yogurt, beef, chicken, pork, tempeh, are great tools for not only helping to keep muscle mass while burning body fat, but also to just not feel hungry during the weight loss process.”

Related: Top 11 Exercises for Leaner, Stronger, Firmer Legs

5. Third Sign: Your Measurements Are Decreasing

The man who measures a waist with a tape measureShutterstock

The third sign that you're burning fat and not muscle “is that the measurements are decreasing even if the scale is not,” says Autumn. “I prefer taking measurements rather than just looking at the scale because it actually gives you an idea of what your body composition is, depending on which form of measurement you're using. It can even tell you specifically how many pounds of body fat you lost or how many pounds of muscle mass you lost or gained. A regular scale can't do that.” You can also measure yourself using an old school tape measure.

6. Fourth Sign: You Are Getting Stronger

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“The fourth sign is that you're getting stronger,” she continues. “Assuming that you're actually exercising and using some type of resistance training, which is a necessity to maintain muscle mass during the weight loss process, you should be feeling stronger during your weight loss journey. If you're progressively feeling weaker after every week of workouts, then you're very likely losing muscle mass. If that's the case, it's definitely time to reassess your protein intake, especially to make sure it's actually fitting your body's needs and to make sure that you're getting that protein from high quality complete sources. So if you need a little refresher on that, you can check out my video right up here for the 10 best high quality sources of protein.”

7. Fifth Sign: You See Muscle Definition

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The fifth sign? “You start to notice muscle definition,” says Autumn. “Maybe you start to notice that your quad muscles are peaking out or that you're starting to see your abs a little bit. If that's the case, all of these are signs that your body's actually losing body fat, which helps you show muscle definition because muscle definition and toning is really only going to start to become obvious as we decrease body fat percentage, although you can definitely be losing body fat and not noticing muscle mass quite yet. But if you do start to notice muscle definition, then that is one way to determine that you're actually burning body fat.”

8. Take Periodic Progress Pictures

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Autumn recommends “taking periodic progress pictures” which “can be helpful for actually seeing this progress,” she says. “I did this for myself as well, because it's hard to notice those changes day after day, but actually seeing pictures of your progress can really help to see those changes”

9. An Expert Agrees That the Scale Is Not a Good Measure of Health

Chris_McMahon2.Christopher Michael/Facebook

Chris McMahon, a nutrition and fitness coach, agrees that you can’t rely on the scale when you are trying to get into shape. “Even if you're working out, you'll see the scale go up and things of that nature because you're retaining water and glycogen, which is an energy form that we can keep in our muscles,” he says.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

10. He Also Agrees That Fiber and Protein Intake Are Crucial

Chris_McMahonChristopher Michael/Facebook

He also agrees that your nutrition goals should be eating “plenty of fiber,” as it is “connected to hunger and fullness” and amping up your protein intake. “For most individuals who are trying to lean out, we want to make sure that your protein intake is high, because that will help with hunger and fullness,” says McMahon. “It'll also help with preserving the muscle mass you have. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher.”

💪🔥Body Booster: Try not to rely on the numbers on the scale when you are losing weight. Losing fat – not muscle – is an important goal when it comes to weight loss. Improving muscle mass will help you achieve long term weight loss goals.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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 get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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