Weight loss is the number one reason why most people begin a fitness regimen. However, the determination of progress may be better measured in fat loss rather than weight loss. In most cases an individual’s weight on the scale will either increase or remain unchanged after a consistent regimen of weight training and cardiovascular exercise is introduced.

Understanding the differences between weight loss versus fat loss can eliminate the frustration produced by the illusion of unfavorable results on the scale. Scale weight alone is not the best measure of results or progress if exercise is a part of a weight loss plan.

The numbers on the scale measure the weight of muscles, bones, organs, blood and water in addition to fat weight. When regular resistance training and aerobic exercise are introduced into a individual’s lifestyle a number of changes occur in the body. Especially in the beginning of a new exercise program, regular weight training stimulates an increase in water retention of the muscles. Weight training also produces an increase in the size of muscles, further increasing scale weight. The bones, joints and tendons also become more dense and heavier. These factors, which can increase scale weight, can make it appear that progress is not being made.

A more accurate method of determining progress is to measure body fat . There are several ways to accurately measure body fat. The most accurate method is known as hydrostatic weighing. First, the dry weight of an individual is determined. The subject, in minimal clothing, then sits on a specialized seat, expels all the air from their lungs, and is lowered into a hydrostatic stainless steel weighing tank until all body parts are submerged. The person must remain motionless underwater while the underwater weight is recorded. The difference between the “dry” weight and the “wet” weight determines the body fat weight.

Body fat scales use a technique called Bioelectrical Impedance Analysis. A small and completely harmless electrical current is passed through the body. The electrical current passes more quickly through fat free tissue, like muscle, than it does through fat or bone tissue. The amount of resistance to the electrical current relates to how much fat-free mass a person has and their body density.

Body fat calipers are used to measure skinfolds which calculate how much subcutaneous fat (fat under the skin) a person has. The examiner then puts the skinfold measurement into an equation that predicts body density and body fat percentage. The nine site bodyfat analysis has proven to be the most informative skinfold measure of bodyfat.

In order to accurately measure progress, seek out a Certified Fitness Professional who can measure bodyfat accurately and determine a healthy fat loss goal versus a weight loss goal.