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8 Signs You Are Actually Losing Weight

Identifying them will help you know if you are on the right track.

FACT CHECKED BY Christopher Roback
Mario_Tomic6
FACT CHECKED BY Christopher Roback

Mario Tomic is a social media influencer and fitness expert who shares “nutrition, exercise, mindset, and personal development tips to help you get leaner, stronger, and happier” on his popular YouTube channel. In one of his many viral videos, he reveals some of the signs to look out for if you are actually losing weight. “Creating a calorie deficit and sustaining that deficit over time is one of the key principles for getting lean. And whichever method you use, whether it's keto, paleo, low carb, low fat, intuitive eating, or tracking your calories and macros, the method has to put you in a calorie deficit in order for you to maximize fat loss,” he says.


These Tips Will Help You Get on the Right Track

“Some of these signs I haven't seen other people talk about,” he says in the clips. “And what I'd like you to do is to be able to recognize them so you can see if you are on the right track or if you need to make changes to your approach.”

Sign 1: You See Changes in Your Body Weight Averages

Low Section Of Woman Standing On Weight ScaleShutterstock

The first sign that you are in a calorie deficit, is “seeing changes in your body weight averages,” he says. “In other words, if your average weight across several weeks hasn't gone down, then by definition, you have not created a calorie deficit. This is one of the most important signs. The reason why I'm saying several weeks instead of a couple of days is because fat loss is not linear, and water retention can cause the scale weight to plateau. But if you take your daily wanes and then average the highs and lows over the course of two to three weeks, you'll be able to tell whether you've truly created that calorie deficit. And if you notice that after, let's say three weeks, you've been on a plateau, well then it's time to look at making some changes or your overall diet consistency.”

Sign 2: A Shift in Hunger and Taste

The second you may notice? A shift in your hunger and taste. “Your meals become less filling compared to before, and you're getting hungrier sooner,” he explains. “While before it might have taken you four or five hours to feel some hunger or maybe you rarely ever felt hungry, now hunger has become a daily occurrence, and it's much more common.” He explains that there are strategies to reduce hunger, “such as eating lower calorie density foods, drinking more water, eating your vegetables, eating higher protein,” but “feeling some hunger while you're trying to get lean is completely normal. I personally choose to view this as a positive. So instead of thinking of hunger as an emergency, that it all sucks that I'm starving. I remind myself that feeling hungry means that I'm losing body fat and that I'm getting leaner.” Another thing that's related to this? “You may notice that food in general, starts to taste a lot better. And there's a reason people will say hunger is the best sauce. And this effect can be very helpful for changing your eating habits if you're moving from a more processed diet to a healthier unprocessed food diet because those healthier foods will now start to taste a lot better.”

Sign 3: Lower Sleep Quality

Peaceful young man sleeping in a comfortable bed alone at home, enjoying his orthopedic mattress and cozy pillow. Good sleep concept. Copy spaceShutterstock

The third sign that you're having a calorie deficit is lower sleep quality. “Now, this doesn't happen to everyone, but based on my personal experience as well as with clients, I've seen that it can become a lot harder to fall asleep and to stay asleep. So it becomes really important to stay on top of your evening routines and your overall sleep hygiene,” he says. “So things like creating a dark room, making sure that you're dimming the lights at night, making sure you're not using electronics right before bed, that you're not doing anything super stressful, that you can relax, all become critical because before you might have been able to coast by and have a good night of sleep, but that's no longer an option. So you really have to dial these things in.

Sign 4: Changes in Your Body Composition

The fourth sign that you're in a calorie deficit is seeing changes in your body composition. “The most common ones here are that your clothes fit differently, you look lean in the mirror, people are saying that you look like you've lost some weight,” he says. “Recognizing these signs of progress is critical for your motivation and to help you keep going, especially when the scale weight fluctuates.” He recommends taking weekly measurements and also progress photos “so you can recognize all the progress that you've been making.”

Sign 5: Higher Food Focus

Man eatsShutterstock

The fifth sign that you're in a calorie deficit that you may experience is a higher food focus. “You may notice that you are thinking more about food, cravings get amplified, your relationship with food slowly changes over time, and now you're at a greater risk of making emotional food decisions,” he says. “This is why it's so important to be able to check in with yourself before you eat, whether you're eating because of physical hunger or you're eating because you want to change your emotional state. And knowing the difference between physical hunger and emotional hunger can prevent a lot of overriding and help you stay consistent.”

Sign 6: Feeling Colder

Number six? Feeling colder. “I personally don't experience this until I hit about 10% body fat. And if I want to get leaner at that level, I can feel cold even when it's summer, but I do know a lot of people who had this experience even at higher body fat percentages while they were losing weight,” he says. “Some report that they have colder hands and feet. Others will say it's their whole body. So if you have this experience, just know that it's a part of the process of getting lean so it's not something that's permanent and that things will eventually get back to normal.”

Sign 7: Mood Swings

Experienced executive manager quarreling with employee on mobile yelling and screaming about bad report and failure with project, mad boss angry about software bugs in application for workShutterstock

Sign number seven? Mood swings. “People will often report that they're a lot less patient and more irritable while they're dieting. Now, some of this can be attributed to the fact that people cut calories way too low, and they're trying to go at this aggressively. And if that's you, if you're trying to diet very quickly, reconsider your approach to move to something more sustainable,” he explains. “Now, aside from that, it can also be due to a change in diet composition. Maybe you used to eat a lot of junk food, processed food and comfort food, which you use to regulate your mood. Now you've cut that out and are moving to a more healthy diet with unprocessed whole foods, which takes some time to get used to. So if you are having those mood swings first, it's not an excuse to treat other people poorly,” he continues. “Second, take it as a sign to focus on stress management, to relax more, to do meditation, to go out for walks, to spend some time in nature. And whatever you can do, try to reduce your overall stress levels, and this will help you achieve consistency.”

Sign 8: Reduction in Unconscious Activity

Tired young man runner taking a rest after running hard at the parkShutterstock

The eighth sign you're in a calorie deficit is a reduction in unconscious activity. “A lot of people notice that they're fidgeting less, they're sluggish, their bodies are trying to save energy. This is very individual and can vary between people. And it's related to an element of the metabolism, which is called neat non-exercise activity thermogenesis,” he says. “I know on my own body, when I'm looking to get very lean, my posture is worse. I'm leaning onto furniture when I'm talking to people, and I'm doing all of that unconsciously because my body is trying to save some energy. And this is why I'm a really big fan of walking. And my recommendation is to start at seven to 10,000 steps per day.”

RELATED: 26 Real Tips That Helped Me Lose 100 Pounds

Use Them As “Positive Reassurance” That You Are on the Right Track

“With these eight steps overall, you really wanna be paying attention to this and seeing them as positive reassurance that you're on the right track. At the end of the day, getting an exceptional result is not easy, and nobody said it would be, but it is definitely worth it and will help you get there,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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.

Mario Tomic is a social media influencer and fitness expert who shares “nutrition, exercise, mindset, and personal development tips to help you get leaner, stronger, and happier” on his popular YouTube channel. In one of his many viral videos, he reveals some of the signs to look out for if you are actually losing weight. “Creating a calorie deficit and sustaining that deficit over time is one of the key principles for getting lean. And whichever method you use, whether it's keto, paleo, low carb, low fat, intuitive eating, or tracking your calories and macros, the method has to put you in a calorie deficit in order for you to maximize fat loss,” he says.


These Tips Will Help You Get on the Right Track

“Some of these signs I haven't seen other people talk about,” he says in the clips. “And what I'd like you to do is to be able to recognize them so you can see if you are on the right track or if you need to make changes to your approach.”

Sign 1: You See Changes in Your Body Weight Averages

Low Section Of Woman Standing On Weight ScaleShutterstock

The first sign that you are in a calorie deficit, is “seeing changes in your body weight averages,” he says. “In other words, if your average weight across several weeks hasn't gone down, then by definition, you have not created a calorie deficit. This is one of the most important signs. The reason why I'm saying several weeks instead of a couple of days is because fat loss is not linear, and water retention can cause the scale weight to plateau. But if you take your daily wanes and then average the highs and lows over the course of two to three weeks, you'll be able to tell whether you've truly created that calorie deficit. And if you notice that after, let's say three weeks, you've been on a plateau, well then it's time to look at making some changes or your overall diet consistency.”

Sign 2: A Shift in Hunger and Taste

The second you may notice? A shift in your hunger and taste. “Your meals become less filling compared to before, and you're getting hungrier sooner,” he explains. “While before it might have taken you four or five hours to feel some hunger or maybe you rarely ever felt hungry, now hunger has become a daily occurrence, and it's much more common.” He explains that there are strategies to reduce hunger, “such as eating lower calorie density foods, drinking more water, eating your vegetables, eating higher protein,” but “feeling some hunger while you're trying to get lean is completely normal. I personally choose to view this as a positive. So instead of thinking of hunger as an emergency, that it all sucks that I'm starving. I remind myself that feeling hungry means that I'm losing body fat and that I'm getting leaner.” Another thing that's related to this? “You may notice that food in general, starts to taste a lot better. And there's a reason people will say hunger is the best sauce. And this effect can be very helpful for changing your eating habits if you're moving from a more processed diet to a healthier unprocessed food diet because those healthier foods will now start to taste a lot better.”

Sign 3: Lower Sleep Quality

Peaceful young man sleeping in a comfortable bed alone at home, enjoying his orthopedic mattress and cozy pillow. Good sleep concept. Copy spaceShutterstock

The third sign that you're having a calorie deficit is lower sleep quality. “Now, this doesn't happen to everyone, but based on my personal experience as well as with clients, I've seen that it can become a lot harder to fall asleep and to stay asleep. So it becomes really important to stay on top of your evening routines and your overall sleep hygiene,” he says. “So things like creating a dark room, making sure that you're dimming the lights at night, making sure you're not using electronics right before bed, that you're not doing anything super stressful, that you can relax, all become critical because before you might have been able to coast by and have a good night of sleep, but that's no longer an option. So you really have to dial these things in.

Sign 4: Changes in Your Body Composition

The fourth sign that you're in a calorie deficit is seeing changes in your body composition. “The most common ones here are that your clothes fit differently, you look lean in the mirror, people are saying that you look like you've lost some weight,” he says. “Recognizing these signs of progress is critical for your motivation and to help you keep going, especially when the scale weight fluctuates.” He recommends taking weekly measurements and also progress photos “so you can recognize all the progress that you've been making.”

Sign 5: Higher Food Focus

Man eatsShutterstock

The fifth sign that you're in a calorie deficit that you may experience is a higher food focus. “You may notice that you are thinking more about food, cravings get amplified, your relationship with food slowly changes over time, and now you're at a greater risk of making emotional food decisions,” he says. “This is why it's so important to be able to check in with yourself before you eat, whether you're eating because of physical hunger or you're eating because you want to change your emotional state. And knowing the difference between physical hunger and emotional hunger can prevent a lot of overriding and help you stay consistent.”

Sign 6: Feeling Colder

Number six? Feeling colder. “I personally don't experience this until I hit about 10% body fat. And if I want to get leaner at that level, I can feel cold even when it's summer, but I do know a lot of people who had this experience even at higher body fat percentages while they were losing weight,” he says. “Some report that they have colder hands and feet. Others will say it's their whole body. So if you have this experience, just know that it's a part of the process of getting lean so it's not something that's permanent and that things will eventually get back to normal.”

Sign 7: Mood Swings

Experienced executive manager quarreling with employee on mobile yelling and screaming about bad report and failure with project, mad boss angry about software bugs in application for workShutterstock

Sign number seven? Mood swings. “People will often report that they're a lot less patient and more irritable while they're dieting. Now, some of this can be attributed to the fact that people cut calories way too low, and they're trying to go at this aggressively. And if that's you, if you're trying to diet very quickly, reconsider your approach to move to something more sustainable,” he explains. “Now, aside from that, it can also be due to a change in diet composition. Maybe you used to eat a lot of junk food, processed food and comfort food, which you use to regulate your mood. Now you've cut that out and are moving to a more healthy diet with unprocessed whole foods, which takes some time to get used to. So if you are having those mood swings first, it's not an excuse to treat other people poorly,” he continues. “Second, take it as a sign to focus on stress management, to relax more, to do meditation, to go out for walks, to spend some time in nature. And whatever you can do, try to reduce your overall stress levels, and this will help you achieve consistency.”

Sign 8: Reduction in Unconscious Activity

Tired young man runner taking a rest after running hard at the parkShutterstock

The eighth sign you're in a calorie deficit is a reduction in unconscious activity. “A lot of people notice that they're fidgeting less, they're sluggish, their bodies are trying to save energy. This is very individual and can vary between people. And it's related to an element of the metabolism, which is called neat non-exercise activity thermogenesis,” he says. “I know on my own body, when I'm looking to get very lean, my posture is worse. I'm leaning onto furniture when I'm talking to people, and I'm doing all of that unconsciously because my body is trying to save some energy. And this is why I'm a really big fan of walking. And my recommendation is to start at seven to 10,000 steps per day.”

RELATED: 26 Real Tips That Helped Me Lose 100 Pounds

Use Them As “Positive Reassurance” That You Are on the Right Track

“With these eight steps overall, you really wanna be paying attention to this and seeing them as positive reassurance that you're on the right track. At the end of the day, getting an exceptional result is not easy, and nobody said it would be, but it is definitely worth it and will help you get there,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Woman, gym and workout for training, wellness and cardio health for weight exercise
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

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

Successful weight loss diet concept. Cropped view of young Indian lady in big jeans demonstrating results of her slimming program, promoting healthy eating at home, closeupShutterstock

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

Shirtless man flipping heavy tire at gymShutterstock

“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

Bodybuilder woman lifting curl bar barbell in modern gym. Front view. Muscles woman showing sixpack abs.Shutterstock

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

Close-up Of Fat And Slim Woman Standing Opposite To Each OtherShutterstock

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.

Do you feel like you are losing weight, but the scale refuses to budge? There are other signs to look out for that don't involve the numbers on the scale. Shruti Vekaria is a Certified weight loss and gut health coach and social media influencer who regularly shares weight loss tips and tricks. In a new post she reveals non-scale signs you are dropping weight. "5 signs you are losing weight, even if the scale doesn't show it yet," she writes across the Instagram video. In the post, she goes on to break down all the clues.

Progress Pictures Tell the Story

The first way to tell you are losing weight? By taking progress photos at every stage of your journey. "You might not notice the daily changes, but when you compare photos from a few weeks or months apart," she writes in her post. "The difference can be remarkable."

Clothes Fitting Better

Another easy way to tell you are losing weight? Your clothes suddenly fit better. "Those jeans that were once too tight are now slipping on with ease! Your wardrobe can be a great indicator of your progress," she points out.

RELATED: Woman Gets Stronger Body at 45 Than 25 With Simple Changes

Feeling More Energized and Less Sluggish

Your energy level is also a great indicator if you are in fat loss mode. "If you're feeling more vibrant, alert, and ready to take on the day, that's a big win! Increased energy levels often come from better nutrition and physical activity," she says.

RELATED: Coach Loses 90 Pounds Naturally Following 4 Simple Daily Rules

Improved Fitness Levels and Strength

Improved fitness levels and strength are other non-scale indicators you are losing weight. "If you're lifting heavier weights, running faster, or just feeling stronger during your workouts, you're definitely on the right track!" she says.

Consistently Hitting Your Calorie and Protein Goals

The last sign you are losing weight, even though the scale doesn't reflect it? You are consistently hitting your calorie and protein goals. "Even though this isn't a direct sign, if you've consistently met your daily calorie intake, protein goals, and daily steps, you're definitely losing fat, even if the scale takes some time to catch up," she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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

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

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

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


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

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

There Are 7 “Clear Signs”

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

Sign 1: You Are Gaining Body Fat

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

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

Use the Right Measurements, Like InBody

Slim girl with centimeter isolated on whiteShutterstock

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

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

A woman using a body fat scale at the gymShutterstock

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

You Can Also Use a Tape Measure

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

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

Sign 2: You Are Losing Muscle Mass

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

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

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

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

Muscle Mass Prevents This From Happening

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

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

Sign 3: You’re Feeling Exhausted After Working Out

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

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

This Happens From Overtraining

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

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

A Lot of People Don’t Know They Are Overtraining

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

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

Make Sure to Give Your Body Rest and Repair

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

Sign 4: You Are Feeling Weaker

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

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

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

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

Sign 5: You Aren’t Sleeping Well

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

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

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

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

Sign 6: You Are Feeling Cold All the Time

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

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

Sign 7: You Are Losing Motivation

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

A Slowing Metabolism Results in Lower Energy Levels

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

Evidence-Based

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

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

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

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


Your Body Is Storing Fat

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

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

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

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

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

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

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

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

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

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

Weight Loss Differs in Your 40s and 50s

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

Your Body Needs More Food

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

Rethink Your Approach to Exercise

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

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

Don’t Avoid Carbs

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

Liezl_Jayne_Strydom78
Copyright Liezl Jayne Strydom/YouTube
Evidence-Based

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

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

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

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

Start Your Day with Protein-Packed Breakfast

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

Energize Your Morning with Protein Coffee

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

Power Through Lunch with Mexican-Inspired Salad

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

High-Protein Breakfast Recipe (20g Protein)

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

Protein-Rich Mexican Bean Salad (15g Protein)

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

Honey Chicken Meal Prep (25g Protein)

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

3-Ingredient Mango Protein Smoothie (25g Protein)

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

High-Protein Iced Coffee (7g Protein)

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

Evening Protein Snack (8g Protein)

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

Customize Your Calories

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

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

Tips for Success

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

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

Getting Started

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

Marci Nevin marcinevin
Copyright marcinevin/Instagram
Evidence-Based

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

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

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

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

She Used to Go Over the Top with Diet and Exercise

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

When She Put in “Less Effort” Her Body Transformed

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

1. She Doesn’t Hit Snooze

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

2. Meditation

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

3. Walking

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

4. Macro Tracking

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

5. Strength Training

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

6. Hydration

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

7. High Protein Breakfast

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

8. Sleep

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

Her Approach Is Sustainable

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

Autumn Bates
Copyright autumnelle_nutrition/Instagram
Evidence-Based

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

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

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

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

Why Running Might Be Sabotaging Your Belly Fat Loss

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

The First Way Walking Beats Running Your Stress Hormones

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

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

The Second Way Walking Wins Better Fat-Burning Mode

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

The Third Way Walking Works Consistent Fat Burning

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

The Practical Power of Walking

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

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Success Stories That Prove It Works

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

Start Your Walking Journey Today

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