Determining Fat Loss vs. Fluid Loss at the Gym

How to Determine if You’re Losing Fat or Losing all your Hard Earned Gains

When you hit the gym and start working towards your fitness goals, it’s important to understand whether you’re losing fat or fluid. While the scales can give you an idea, they don’t tell the whole story. Here are some ways to determine if you’re losing fat or just shedding water weight:

1. Rapid Weight Loss

If you’ve noticed a significant drop in weight in a short period of time, it’s likely to be water weight. This is especially true if you’ve recently cut out carbohydrates like pasta and bread. Carbs hold onto water, so when you reduce your carb intake, you’ll lose water weight along with it.

2. Sustainable Fat Loss

According to performance nutritionist Martin McDonald, the maximum amount of fat you can lose in a week is around 1.35 kilograms. If you’re losing more than that, it’s likely that you’re losing water or even muscle mass. To ensure you’re losing fat and maintaining muscle, it’s important to consume at least 130 grams of carbohydrates per day.

3. Everyday Measures

If you want a more accurate measure of your carb intake, you can skip the scales and use everyday measures. For example, you can include foods like Medium Banana and a Granny Smith Apple has around 33 grams of carbohydrates, lunch could include a medium sweet potato with 26 grams of carbohydrates, and dinner, half a cup of raw (full cup cooked )basmati rice 71 grams in your meals to help you reach your desired carb intake.

Remember, losing fat takes time and consistency. It’s important to focus on long-term sustainable habits rather than quick fixes. By understanding the difference between losing fat and fluid, you can make informed decisions about your fitness journey.