If you’re losing inches but maintaining your weight and you regularly strength train, you may actually be losing fat and gaining muscle. The process of gaining muscle and losing fat at the same time is called body recomposition. Most scales don’t differentiate between the amounts of body fat and muscle you have.

Weight and height guide chart

Height and Weight Chart

Research has found that men tend to lose more weight from their trunk area, while women lose more weight from their hips.

The fact that you’re losing inches, not weight, is actually MUCH preferable to the opposite result. Losing pounds (an inaccurate measure of real progress), but not inches (an accurate measure of progress) would have me worried about the methods you’re using to drop that weight.

Muscle weighs 3 times more than fat. The fat dumbbell would weigh 1kg the muscle dumbbell would weigh 3kg. But they would obviously both take up exactly the same amount of space. This is why your clothes could feel a lot looser even when the scales haven’t changed that much.

It’s possible to get thinner without actually seeing a change in your weight. This happens when you lose body fat while gaining muscle. Your weight may stay the same, even as you lose inches, a sign that you’re moving in the right direction. Another reason scale weight isn’t so reliable is that it changes all the time.

Well, here are some ways to indicate if you’ve gained or lost weight without using the weighing scale.

1. Do your clothes fit well? The easiest way to tell if you’ve lost weight is by looking at how your clothes fit.
2. Snap a weekly selfie.
3. Measure your sleep.
4. Get a measuring tape.
5. Increased energy levels.
6. A sharper mind.

As you’ve seen, the maximum healthy weight loss pace is up to 2 pounds per week, while your first inch needs about 8 pounds loss. So, it is possible to lose an inch in four weeks.

What to Eat to Lose Inches Off Your Stomach

1. Avoid sugar and sugar-sweetened drinks. Studies have shown that excess sugar, mostly due to large amounts of fructose, can lead to increased fat around the belly.
2. Cut carbs.
3. Eat more protein.
4. Add fiber-rich foods.

22 effective ways to lose 2 inches of belly fat in 2 weeks

1. Include tart cherries in your diet.
2. Increase calcium intake.
3. Include more vegetables in your diet to lose weight fast.
4. Add some acidic foods to your meals.
5. Include more grains in your diet.
6. Consume more fish.
7. Add more garlic to your food.
8. Consume more nuts [#image: /photos/5cdc55767813c486552fab81]||| |||