Categories: Lifestyle.

Written by James Morris Personal Trainer


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Don't trust your scale



Your scale cannot be trusted, I see nothing worse than people measuring their weight everyday to judge their progress of their diet and exercise program. Measuring your weight alone tells you nothing about the weight you are losing.

You don’t know if you are losing fat, water or even muscle. Think about it losing 5 pounds of fat or gaining is impossible over a weekend but many are convinced. This is one of the biggst reasons why we have yo-yo dieting in the UK.

So the biggest challenge is to shift away from how much you weigh, because if you are losing weight and shedding muscle instead of fat which most dieters are your metabolism is going to be in deep trouble in the long run. Key thing to remember is you can gain muscle (weight) and actually decrease size and be leaner.

So if your scale weight is going down you better be sure your not losing muscle. As you are priming yourself for a weight gain rebound.


So you need to measure fat loss, the most affordable way of doing this are:

Bio-electrical impedance: These machines can be held or stood on (you need bare feet and the standing modules are better than the handheld in our opinion). They push an electrical current into the body and the machines makes a best guess of how much muscle, versus water, versus fat along with height and weight.

Weight and circumference: This is not a great method either, but it can be useful.  This looks at weight along with circumference measures.

Skin Caliper Testing: If you work with a trainer this is our favorite method.  The issue is that this takes a skilled practitioner to do and the same person must do it on you every time for accuracy. It is still the most accurate of the three methods listed here and the most repeatable in my opinion.


Book in a complimentary personal training appointment with James today for help achieving your health and body composition goals.


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Last Updated: 8th March 2017. Intended for information only. It is not a substitute for proper medical diagnosis or dietary advice given by a dietitian. If you need to see a dietitian, visit your GP for a referral.



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