What happens when you’re hitting the gym regularly, and staying in control of your diet; but the scales just won’t budge? It can be quite defeating; and make you question why you’ve been passing on the donuts, for next to no results. Before you go running off to Krispy Kreme for consolation, just remember: the scales aren’t the ‘be all and end all’ of weight loss. In fact, the Doc has the sure fire ways to know that your weight-loss-plan-is-working, despite what the scales say.
1. Your Basal Metabolic Rate (BMR) has increased
Progress looks like increasing your BMR which is the daily minimum level of energy or calories your body requires when at rest (including sleeping) in order to function effectively. How, you say? Increasing your muscle mass (with resistance training / weights – we’d recommend that you check in with a PT or exercise physiologist) helps raise your BMR which increases the number of calories you burn and helps to decrease body fat levels.
A person with a high BMR burns more calories at rest than a person with a low BMR. A slow BMR will make it harder to lose body fat and overall weight.
Our Docs can check your BMR measurement and tell you whether it has changed or increased.
2. Your Muscle Mass has increased
Progress may mean that you’re exercising hard which means that your muscle mass has increased and so too your total body weight. As your muscle mass increases, the rate at which you burn energy (calories) increases which accelerates your basal metabolic rate (BMR) and helps you reduce excess body fat levels and lose weight in a healthy way.
That’s why it’s important to monitor your measurements with the Doc regularly to see the impact of your training programme on your muscle mass.
3. Your Viceral Fat has dropped
Progress is reducing your visceral fat percentage to a healthier range which directly reduces the risk of certain diseases such as heart disease, high blood pressure and may delay the onset of type 2 diabetes.
Visceral fat is wrapped around major organs like the liver, pancreas and your kidney. Too much visceral fat creates can lead to inflammation and high blood pressure, which increases the risk of serious health problems. Our Docs measure your visceral fat and help you keep track of your weight and fat loss efforts and test the effectiveness of your diet or training.
4. Feeling more satisfied after meals
Are you no longer feeling hungry all the time?! Progress looks like you’re eating slower. Choosing fresh foods. Leaving less room in your diet for processed foods that increase the appetite and never seem to fill you up. Fresh fruit, vegetables, meat, fish, beans, and legumes are taking up new space in your body, nourishing you, helping you feel satisfied.
THE DOC’S TIPS
Stop and take a breath
Can you run that little bit faster on your morning jog, or take the stairs with a little bit more ease? This a great sign of improved health and fitness, and much more important than what’s on the scale.
Embrace the feeling
How do you feel? Do you feel leaner, or more healthy? Then chances are… you are! If you have more energy, more confidence, or more patience then you are making real progress. You may also feel less stressed, less hungry, and less unmotivated. These are also fabulous leaps in the right direction!
While you’re there, take a selfie
If you’re losing fat you will probably start to notice changes in the way your body looks; particularly if you are also adding muscle mass. Maybe there’s more definition in your arms, or your stomach is flatter. Whatever the case, these changes can be minute from day-to-day glances in the mirror. However, if you stop and take a progress photo from week to week your bodies changes will be more defined.
Doc tip: Capture a photo of yourself in the same clothes at the beginning of your journey and at regular intervals throughout your journey (i.e monthly, fortnightly). These moments will illustrate the physical changes and also importantly encourage you to keep motivated on improving your inner health and well-being.
Check in with the Doc
The Doctor’s Kitchen Australia and our team of experienced Doctors are focussed on fat loss and provide unwavering support throughout your weight loss journey with face-to-face consults and regular check-ins
You can book in with one of our Docs at the Carina Medical & Specialist Centre, Carina, Rosalie Milton Clinic, Auchenflower and Aqua Marine Medical Centre & Skin Clinic, Redland Bay, Baywest Medical Centre, Wynnum West to get started on the Doc’s weight loss meals.
The Doc’s weight loss meals and our doctors service all Brisbane, Gold Coast, Sunshine Coast, Ipswich and Toowoomba areas.