We’ve all been there—starting a new diet or fitness programme and wondering, “Am I actually losing fat, or just wasting my time?” Tracking fat loss is crucial not only for ensuring progress but also for staying motivated. However, not all tracking methods are equally effective, and some can be outright misleading. Here’s a guide to help you navigate the journey of tracking fat loss like a pro.
The information for this article is largely based on a video shared by Mike Israetel in his Youtube channel. Dr Mike Israetel has a PhD in Sport Physiology and is the co-founder of Renaissance Periodization, a YouTube channel focused on hypertrophy. He is the person many bodybuilders turn to when it comes to anything related to building muscle.
Why You Need a Game Plan for Tracking Fat Loss
Tracking fat loss isn’t just about crunching numbers—it’s about understanding your body and making informed decisions. Here’s why having a plan matters:
1. Stay on the Right Path
Fat loss doesn’t always go as expected. Weight can fluctuate due to water retention, hormonal changes, or even the weather! A clear game plan ensures you have consistent benchmarks to evaluate whether you’re genuinely progressing.
2. Balance Fat Loss and Muscle Retention
When people say they want to “lose weight,” they typically mean losing fat, not muscle. Maintaining strength and muscle during fat loss is critical for a healthy metabolism, functional strength, and avoiding the dreaded “skinny fat” look. Tracking helps you ensure that you’re losing fat, not hard-earned muscle.
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3. Keep Yourself Motivated
Fat loss takes time, and it can be easy to lose hope if you’re not seeing instant results. Regularly measuring progress provides tangible proof of your efforts, boosting morale and keeping you committed to your goals.
Rule #1: The Basics—Scale, Strength, and Mirror
The most straightforward way to track fat loss combines three tools: the bathroom scale, your strength levels, and your reflection.
The Bathroom Scale
- Why It’s Useful: It gives a simple snapshot of whether your weight is trending up or down.
- How to Use It: Weigh yourself daily at the same time (ideally in the morning, after using the loo but before eating). Record your weight over time to identify trends.
- Caveat: Don’t let small daily fluctuations throw you off. Weight can fluctuate due to water retention, salt intake, or hormonal cycles.
Strength Levels
- Why It’s Important: Fat loss shouldn’t come at the cost of strength or muscle. If your lifts (like bench press or deadlift) remain steady or improve while dieting, it’s a great sign you’re maintaining muscle.
- How to Use It: Keep a log of your workouts. Focus on how much weight you can lift for repetitions, especially in compound movements.
The Mirror (or Photos)
- Why It Works: Your eyes will catch changes that numbers won’t. The mirror is your best ally when tracking fat loss visually.
- How to Use It: Take photos every two weeks in consistent lighting and angles. Compare these side-by-side for a clear view of your progress.
Rule #2: Beware of Bioelectrical Impedance Scales (BIA)
Those high-tech scales claiming to measure your body fat percentage? They might look cool, but they’re not all they’re cracked up to be.
The Flaws of BIA Devices
- Accuracy Issues: Hydration levels, meal timing, and even the time of day can skew the results. These scales can be off by as much as 4%, which is a massive margin for error.
- Inconsistent Readings: You could step on the scale in the morning and show one percentage, then step on again in the evening and see a completely different number.
What to Do Instead
- Save your money and energy for tools and methods with proven reliability, like the scale, mirror, or DEXA scans (covered below).
- Use BIA devices only as a loose guide, not a definitive measure of progress.
Rule #3: Skinfold Calipers—An Old School Option
Skinfold calipers may seem like a low-cost, straightforward way to measure fat, but they come with limitations.
The Issues with Calipers
- Technique-Dependent: Getting accurate measurements requires proper training. Even slight variations in technique can lead to inconsistent results.
- Limited Relevance: Calipers measure subcutaneous fat (fat under the skin), but they don’t account for visceral fat (fat around your organs), which is a significant marker of health.
- Inconvenience: You need someone else to perform the measurements properly, and they need to be skilled.
When They’re Useful
If you’re part of a sports team or working with a coach who knows how to use calipers correctly, they can be helpful for tracking changes over months. For everyone else, they’re more trouble than they’re worth.
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Rule #4: Dexa Scans—The Gold Standard
If you’re serious about accuracy, a DEXA scan (dual-energy X-ray absorptiometry) is one of the best tools for measuring body composition.
Why DEXA Scans Shine
- Precision: DEXA scans provide a detailed breakdown of fat, muscle, and bone density. They’re ideal for long-term tracking over six months or more.
- Health Insights: They also measure bone density, which is particularly useful for older adults or those at risk of osteoporosis.
The Downsides
- Cost: At around £70-£100 per scan, it’s not cheap.
- Frequency Limitations: DEXA scans aren’t practical for monthly check-ins. Use them every 6-12 months to track significant changes.
Rule #5: Numbers Don’t Define You—Focus on the Look and Feel
It’s easy to get obsessed with metrics, but remember that fat loss is about more than just numbers.
The Look
- Do You Like What You See? Your ultimate goal might not be tied to hitting a specific weight or body fat percentage but achieving a look you feel confident with. Focus on how you look in the mirror, how your clothes fit, and your overall appearance.
The Feel
- How’s Your Energy? Fat loss shouldn’t leave you feeling drained. Pay attention to how your body feels during workouts, daily activities, and even at rest. If you feel sluggish or overly fatigued, you might need to adjust your approach.
The Big Picture
The journey to fat loss is about improving your health, confidence, and quality of life—not just reaching a magic number. Keep this perspective front and centre as you track your progress.
Key Takeaways for Fat Loss Tracking
- Stick to simple and consistent methods: Scale, strength, and mirror.
- Avoid getting bogged down by fancy devices like BIA scales.
- Use DEXA scans sparingly to track long-term changes.
- Don’t stress over exact body fat percentages; focus on how you look and feel.
Recap and Motivation
Fat loss tracking is an art and a science. You’ll need patience, consistency, and a clear plan. But remember, it’s not about perfection—it’s about progress. So, grab that mirror, jot down those reps, and embrace the journey to a healthier you. After all, fitness is about feeling unstoppable, not just chasing numbers. You’ve got this!
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image sources
- Doctor and body fat: Lucas Guimarães Bueno on Pexels
