Weight loss is not always fat loss
Body weight includes fat, muscle, water, glycogen, food in the digestive system, and other tissues. A quick drop or increase on the scale is often driven partly by fluid and stored carbohydrate rather than body fat.
Body composition matters
For many people, a better goal is reducing body fat while maintaining or building muscle. Strength training and adequate protein can support that process during a calorie deficit.
Use trends, not single weigh-ins
Daily body weight can fluctuate. Looking at a multi-week trend, along with waist measurements, photos, how clothes fit, training performance, and other markers gives a more useful picture.
Sustainable fat loss is usually slower
Aggressive dieting can make training, recovery, hunger, and adherence harder. A moderate plan that you can repeat is often more useful than chasing the fastest possible scale change.
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