Three Easy Ways to Tell if Your Losing Fat or Only Water Weight

by Editor on February 3, 2020

Are You Losing Fat or Water Weight

Worried that what you are shedding is only water weight and you’re not actually losing fat? If so, you’re worries are not unfounded. One of the biggest struggles when you first start dropping pounds is knowing exactly from where your weight loss is resulting.  The good news is that there are ways to tell if the weight you’re dropping is water or fat.

Three Signs that What You’re Losing is Water and Not Fat

While expelling excess water pounds is a natural part of your fat loss journey, if you truly want to lose weight long-term, losing fat is key to your success. Here are some signs that water depletion is behind your weight loss.

You have dropped a lot of weight fast

If you’ve lost five pounds in only one week after engaging in an intense new diet and exercise program, unless you have a significant amount of weight to lose (100+ pounds) most of that weight loss is likely from water.

Most experts recommend reducing about 500 calories per day for your diet, which typically leads to about losing 1 to 2 pounds of healthy fat loss per week at a sustainable rate. Evidence suggests that those who lose weight gradually and steadily (1 to 2 pounds per week), have greater success at keeping it off.

Your weight dramatically fluctuates from day to day

If you’re weighing yourself daily and your weight is up and down from one day to the next, this is a sign of fluctuating water weight. Fat is not gained or lost this quickly. Remember, it takes the average person seven days of reducing 500 calories from their diet per day to drop 1 pound a week on average. Therefore, if each day you step on the scale your gaining or losing a couple of pounds, this has to do with your body retaining or losing water. To avoid this extreme fluctuation, avoid drastically changing your diet from day to day. 

You Won’t Notice a Difference in How Your Clothes Fit

At the end of the day, your clothes will always reveal the real truth about your weigh loss progress, even more so than a scale. Losing water isn’t going to make much of a difference in how your clothes fit. When you lose fat, you’ll lose inches around your waist, which will result in your clothes feeling and visually looking looser.

How Can You Ensure You’re Losing Fat?

Here are a few tips:

  • Eat a well-balanced diet
  • Learn your healthy daily calorie limit for your age, weight, size and gender and stick to your calorie limit
  • Get regular, proper sleep
  • Engage in strength training on a regular basis to encourage muscle growth
  • Drink water and stay hydrated
  • Consider investing in body fat clippers to estimate and track your body fat percentage
  • Consider a fat burning supplement for extra energy during workouts

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