Fat Loss. Scale Weight. Body Comp. What’s MOST Important?

Over the last couple of weeks I’ve done some coaching with some clients who are frustrated with the scale. Dang thing just never seems to go in the right direction, which for most people is, well, down.

The scale is a very limited tool. It gives a gross number (really gross sometimes) but tells us nothing else. It doesn’t tell us how much each of muscle, water, fat, bone, etc. we have. It just adds all those things up and screams it at us.

But what information is the scale really giving us?

My friend and fellow nutrition coach Josh Hillis keeps it really simple. The scale only tells us one thing.

How MUCH we are eating. Quantity. Portion Size. In other words if I eat more (calories) it goes up, if I eat less (calories) it goes down.

That’s it.

Here’s an illustration Josh created to show what you need to pay attention to when it comes to the scale:


Ummm, I think it’s calories. 🙂

But there is more to it when it comes to Body Composition.

Think of it this way:

Scale Weight = All my physical parts all added up together. Muscle, fat, bones, water…all of it.

Body Composition = The ratio of fat to everything that is not fat (muscle, bones, water, etc.)

The smaller that ratio the better when it comes to how you (and I) look and feel.

So what affects Body Composition?

bodycompositionpyramid2There’s a little more to it than just calories, isn’t there?

But here’s the secret to getting a handle on all this.

Focus on one thing at a time. One Thing.

As Josh says, if you aren’t getting a handle on portion sizes (calories) then that’s the biggest thing to work on. When you get that down, everything else is a lot easier.

For body composition, consistent training is the foundation for everything else.

It’s always going to be true that our behaviors dictate our outcomes. Our habits, the things we do naturally in any given situation, are what create the result we are getting.

Change your habits, change your life.


P.S. Josh, Georgie and Roland are Nancy and my nutrition coaching mentors. We are privileged to work with them, they are very smaht! 🙂 To read Josh complete article on “The Hierarchy of Scale Weight and Body Composition”, Click Here




About the author

Coach Dean

Former Fat Boy Turned Health and Fitness Junkie. Award Winning Fitness Business Owner and Trainer. World Class Nutrition Coach. Truth Teller. Scholar. Opinionated. Humble and Willing To Tell You About It. Tell Dean He Is Full Of It On Any Of His Social Media Profiles. He Will Probably Agree.

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