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Weight loss is a common goal, especially at the start of the year or right before spring break. Many people resort to extreme low-calorie diets and excessive cardio in hopes of seeing the number on the scale drop.

Unfortunately, this approach is flawed and unsustainable.

What Does Weight Loss Really Mean?

The number on the scale can reflect a loss of:
1️⃣ Water
2️⃣ Muscle
3️⃣ Fat

If you’re not eating and exercising correctly, most of your weight loss will come from water and muscle, not fat.

• Water weight is temporary and fluctuates daily.
• Muscle loss slows down your metabolism, making it harder to burn fat long-term.
• Losing muscle instead of fat sets you up for failure—causing weight regain in the future.

🚫 Diets and Cardio Alone Are NOT the Answer

✅ The right exercise and proper nutrition ARE!

Sure, I could help someone lose 10+ pounds in a week just by slashing carbs and calories. The scale would drop fast because glycogen (stored in carbs) attracts water, and when carbs are cut, the body releases water.

This is how weight loss centers and diet programs keep people coming back—they show a lower number on the scale each week. But what are you really losing? Mostly water and muscle, not just fat.

The Truth About the Scale

🛑 The scale only tells you your total body weight at a given moment—it does NOT tell you what your body is made of.

Weighing yourself every day will drive you crazy. Your weight naturally fluctuates! Instead, shift your focus to fat loss, not just weight loss.

Fat Loss is the Real Goal

Anyone can lose weight, but can you lose fat while keeping muscle?

🔹 I recommend getting a body composition test instead of relying on the scale.
🔹 Many people hit their "goal weight" but still feel unhappy with how their body looks and feels. Often, they’ve lost muscle along with fat, leading to loose skin and a slowed metabolism.

Final Takeaway

Focus on burning fat each week, not on watching the scale every day.

You heard it here first! 😉

Questions? Need guidance?

I’m here to help!

Your Fitness & Nutrition Coach,
💪 David Modderman

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