How to analyze the progress in a weight loss program?

Question

Hello doctor,

I am on a weight loss program. This week I lost one percent of fat and had a 0.4 percent gain in skeletal muscle. My meta age decreased by one in comparison to last week. However, I have not lost any weight, and my BMR has increased from 1271 to 1275 compared to the previous week. Do you think I have done well this week? What is your opinion?

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I appreciate your decision to have a healthy life. Regardless of the results, let me tell you that I am proud of you for starting a fitness journey. An increase in BMR (basal metabolic rate) and muscle mass and a decrease in fat percentage are signs of good progress. When you compare muscle to fat, it is like comparing iron to cotton. Imagine that muscle is iron and fat is cotton. How does 1 kg of iron look in front of 1 kg of cotton? That is the difference we are talking about. When you gain muscle and lose fat, you may not lose weight. In fact, in some people, there will be weight gain. But that only indicates positive progress. A better way to judge your progress would be to measure the circumference of your body at various levels like chest, abdomen, waist, hips, thighs, arms, etc. Prepare a chart and note your measurements every two weeks. As long as you lose inches and your clothes fit better, you are on the right track.

Thank you.