7 Reasons You're Losing Weight But Not Inches
- Kelly Sherman, MS, NC, CPT
- Oct 2
- 4 min read
When you've adjusted your diet and started exercising to lose weight, it's natural to want to see your efforts reflected in a lower scale number. But what if you're losing weight without losing inches around your waist? Are you doing something wrong?
If you're confident you're leading a healthier lifestyle, you're likely on the right path.
It's crucial to shift your mindset and recognize that changes are occurring, and you're moving in the right direction.
Although we're inclined to look for visible changes and quick results, it's essential not to rely solely on the scale or inches lost. Consider other factors like your energy levels, mood, or sleep quality as well.
Understanding what might be happening is important because it can help alleviate any frustration and keep you on track.
1. You’re Losing Visceral Fat
Visceral fat poses a significant danger as it surrounds your internal organs, increasing your risk of heart disease, diabetes, and stroke. This differs from the fat that lies just beneath your skin. If you’re losing pounds but not inches, this may be because initially you’re losing visceral fat. And that’s great news!
The way to look at wellness right now is to move beyond the visual and into the health factor. External changes will take longer than what’s happening in your body.
2. You’re Losing Muscle
It's crucial to identify whether your weight loss is primarily from fat, muscle, or water. If you're shedding pounds but not losing inches, it's likely you're losing muscle and water. Ideally, you should lose fat rather than muscle, but rapid weight loss can lead to muscle loss. Dropping more than 1 to 2 pounds per week can also result in other side effects, such as:
Gallstones
Gout
Decreased bone density
Additionally, rapid weight loss increases the likelihood of regaining the weight.
3. You’re Forgetting Deeper Core Exercises
If crunches are your go-to exercise, it might be time to reconsider your ab routine. Focus on training the transverse abdominal muscle, the deeper core muscles that draw your abdominals in, acting like a natural corset.
Pilates-based exercises, such as planks, plank variations, and V-sits, can significantly impact this muscle group.
You can easily incorporate this training into your day. For instance, while standing in line at the grocery store, engage your core muscles to pull your belly away from your waistband and support better posture.
4. You’re Eating More Fiber
Great job! Fiber offers numerous health advantages and aids in weight loss. However, there is an adjustment period, which might explain why you aren't seeing a reduction in your waist size. Increasing fiber intake, particularly from cruciferous vegetables like broccoli and cauliflower, can cause water retention.
Try to increase your fiber intake gradually, by about 5 grams per day. Remember, the general recommendation is to consume between 25 grams and 38 grams of fiber daily. Additionally, focus on whole-food sources of fiber, such as fruits, vegetables, and whole grains, rather than fiber-enriched foods with ingredients like inulin and chicory root, which are known to cause gas and bloating.
5. You’re Eating More Sugar Substitutes
Are you opting for foods with low-calorie sugar substitutes, such as sugar alcohols, to cut down on sugar and calories? Some popular options are:
Sorbitol
Xylitol
Erythritol
Mannitol
Some individuals experience bloating and water retention from these, which may result in weight loss without a reduction in inches.
6. You’re Slouching
Occasionally, a quick adjustment can make a significant difference if you're losing weight but not seeing a reduction in your waist size. Standing taller can help elongate your abdominals slightly.
Research also supports the notion that posture affects waist size. One study discovered that individuals measured in a "Pilates stance," which involves drawing the abdomen in and upward, showed smaller waist and greater height measurements compared to when measured in a more relaxed posture.
7. You’re Not Pooping
Proper digestion and elimination are crucial for weight loss. If you find this challenging, consider trying Japanese water therapy: Drink a large container of water first thing in the morning before getting out of bed, then lie down for 20 minutes. After you get up and start your day, you will typically need to use the bathroom.
Maintaining regularity can help reduce bloating, which can make your stomach appear swollen. You'll also feel better overall.
The Conclusion
It can be disheartening to invest significant effort in losing weight, only to measure your waist and feel like there’s no progress. However, even as your health improves, visible physical changes may take longer to manifest than anticipated.
Addressing issues if something seems wrong can be beneficial, but it’s also important to focus on how you feel. If your energy, fitness, and mood are getting better, you’re likely heading in the right direction.
All content of this blog is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this blog.
Kelly Sherman, MS, NC, CGP, CPT, is a licensed nutritionist specializing in empowering women to reclaim their health by cutting through misinformation and ditching the diet culture. She has a master’s degree in nutrition and is degreed in exercise science as well as a certified personal trainer. With over 20 years of experience in the field, she combines the best of both nutrition and exercise sciences to best help her clients reach their potential. To nourish is to flourish!
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