"Losing weight" or losing fat?

Yesterday we talked about goals, and one reason "losing weight" isn't a good goal from the viewpoint of goal setting.  Now I want to talk about why it is actually possible to gain weight but become more healthy, stronger, and look better!

One problem I saw over and over again in the Navy weight loss program is that overweight and obese sailors would actually gain weight their first few weeks on the program.  They would measure (Taping out, as we called it) at a higher bodyfat.  Many of them had been making changes in their diet, working out daily with our fitness coaches, but at least according to the Navy, falling further out of standards!  "What is going on?", many of us thought.  Well, a couple of things were going on, but the main one was they were already building dense muscle and losing fat out of their neck, a double whammy.  When you first begin doing calisthenics or resistance training, your body quickly adjusts to the stress, and muscles begin to grow.  At the same time, fat will burn off from the places it was deposited last-generally the face, neck and hands/forearms. 

Have you seen this picture before?  Or have you ever seen the 5 pound fat blobs at a doctor's office, a dietician's office or a health fair?  Another "experiment" I would recommend is going to the grocery store and comparing 20% fat ground beef (if you can even find it anymore) with 7% fat, and see how much smaller the 7% packages are for the same weight. 

This is why only weighing yourself or using BMI isn't a good indicator.  Is a 6'/205 pound man  muscular and powerful, or fat?  How about a 5'5"/130 pound woman?  There is no way to tell, and depending on your fitness level and body composition, you may actually find yourself gaining weight but losing fat.  With a healthy perspective, adding the mirror check is critical, and getting periodic body composition tests done also helps.  Remember, we are after losing fat and gaining some muscle (how much is dependent on body type and goals!).  But imagine the change in your body if you replaced 5 pounds of fat with much smaller, denser muscle!  You'd still weigh the same, but what a difference.

Note:  Body image issues are real, and very damaging.  If you have trouble looking in a mirror and seeing the actual image, or have other struggles in this area, please seek professional medical help.  I have seen it destroy friends' physical and emotional health, and these illnesses are growing among men now as well.  I know enough to know I realize diseases like anorexia and bulimia are very insidious, and please please seek more professional help than this blog if you are dealing with them.