If your weight loss program is successful, you will see body composition changes in your weight loss chart on a weekly basis. Your main objective should be to lower your total body fat weight (TBFW), while maintaining your lean body mass (LBM).
Lose Weight Slowly….after the first few weeks of using proper nutrition and exercise to “burn off” the unwanted body fat that you currently have, your weight loss will stabilize, and if you continue to use this effective fat loss approach — you will keep losing between 1-2 pounds of body fat on a weekly basis.
If you lose 1.6 pounds of body fat, and 0.4 pounds of lean body mass, you should not panic. Loss of muscle mass is normal during a weight loss program.
This is why it is to your advantage to always use weight training to maintain this muscle mass, which in turn will help to keep your metabolism elevated.
By the way, trying to lose one pound of body fat per week is a much better approach than trying to lose two pounds. The reason for this is very simple: When you lose one pound of body fat, it is much easier to maintain your lean body mass, and you will arrive to your final destination with more muscle.
This will make it much easier to maintain your ideal body weight in the long run.
Lose Weight Slowly….when you lose muscle, this will always slow down your metabolism, and your body will start to burn less calories at rest. This is the main reason why it is so important to keep consuming your daily maintenance calorie intake and to keep using weight training on a regular basis to maintain your current muscle mass.
Even If You Lose Weight Slowly There Still Might Be Some Water Fluctuations!
Lose Weight Slowly….since your body is mostly water, when using the weekly weight loss chart, you have to make some allowances for water weight.
The more you weigh, and the higher your body fat percentage in the beginning of your weight loss program, the more water you will lose during the first few weeks.
It is common to see weekly weight losses of 4-5 pounds, and since water is part of your lean body mass, these water losses are going to show up in your lean body mass column.
After the first few weeks, your weight loss should stabilize to two pounds per week or less, and further decreases in your LBM should be minimal.
Water fluctuations can also increase your LBM. For example, if you eat more carbohydrates one day than usual, and drink plenty of water, your muscle will soak up this water, and your chart will reflect this as an increase in your LBM.
The most important thing is to keep doing your weigh-ins and measurements on a weekly basis. There should only be concern, if after six weeks you continue to see a steady drop in your lean body mass.
If this is the case, you will have to make adjustments to weight loss program using the information that you will find in the next article in this chapter.
When You Are Losing Weight Slowly, Your Body Will Still Adapt To The Nutrition And Exercise Strategies That You Are Using To Burn Off The Unwanted Body Fat!
Lose Weight Slowly….no matter how perfect you follow your weight loss program there will always come a time when you will have to make adjustments in the approach that you are using.
The reason for this is simple: Your body will eventually adapt to “whatever” nutrition and exercise strategy that you will be implementing, and your weekly weight loss chart will reflect this!
For example if your see that you are gaining body fat, losing lean body mass, or if you hit a weight loss plateau, this is a signal that the time has come when you will have to make changes in your weight loss program.
It is also important to remember that you should not make any changes in your approach until your weekly weight loss chart shows that the nutrition and exercise techniques that you are using have stopped producing the desired results!
Plus, you have to take into account that the closer you get toward reaching your ideal body weight, the more effort it will take, and the more adjustments you will have to make to continue moving toward creating permanent fat loss.
Without a doubt, those last five to ten pounds will always be the toughest to lose. This “stubborn fat” is the unwanted body fat that your body “does not” give up easily!
This is the time when your weekly weight loss chart becomes invaluable, because once you reach a point where you are not producing the results that you want; you can make the necessary adjustments and keep moving in the direction of your goal.
Your total body weight, total body fat and lean body mass can go up or down, and it is up to you to track these changes in your weight loss chart on a weekly basis. As soon as you see a “warning” signal, this simply means that the time has come to change the nutrition and exercise approach that you are using!
Once you see that the time has come to adjust your approach, you do not have to waste another week doing the same thing. This is why tracking your weekly weight loss chart is so important, and why it will help you reach your major health goal in the fastest time possible.
From here you can go back to the Main Weight Loss Charts Section and read the other articles from Chapter 4.