Stop Trying to Lose Weight -Find a More Sustainable Solution
Stop trying to lose weight. That’s right—you read it correctly. Keep reading, and you’ll discover a healthier, more effective approach to reaching your fitness goals.
Instead of focusing on losing weight, set a goal to lose body fat and increase muscle mass. Why does this shift in focus work better? For one, the number on the scale can be frustrating, even discouraging, for those solely focused on weight loss. Weight alone doesn’t account for changes in muscle mass, body composition, or overall health improvements. By focusing on body composition instead, you can measure progress in a way that truly reflects the positive changes happening in your body.
The Power of Changing Your Focus
So, what happens when you shift your focus from “losing weight” to building a healthier body through strength training, exercise, and better nutrition? You start losing body fat percentage, which is a much more meaningful and satisfying goal than simply seeing a lower number on the scale. When you focus on building muscle, eating mindfully, and engaging in healthy activities, your body will naturally adapt, often leading to a leaner physique, greater energy, and improved health markers.
At OC, we make this easy by offering an InBody scan—a powerful tool for accurately measuring your current body fat and muscle mass. This scan provides an in-depth look at your body composition, helping you set goals that go beyond the scale. Don’t have access to an InBody? No problem! Simply take a “before” picture and measure your hips, waist, and arms. These simple measurements will give you a starting point to track visible progress as you go.
The Benefits of Building Muscle: What You Can Expect
When you start gaining muscle, you’ll notice three major changes. First, your clothes will fit better. Muscle is denser and takes up less space than fat, so even if the scale doesn’t show a big drop, you’ll likely feel a noticeable difference in how your clothes fit. Second, you’ll start feeling better—not just physically but mentally too. Regular exercise, especially strength training, has been shown to reduce stress, improve mood, and boost self-confidence. And finally, you’ll have more energy throughout the day. Muscle tissue requires more energy to maintain than fat, which can increase your metabolism and help you feel more energized.
Setting a Realistic Timeline for Change
A sustainable transformation doesn’t happen overnight. That’s why we encourage people to give themselves a solid 12 weeks, or about three months, to start seeing significant changes. Let’s break down what these 12 weeks look like, month by month, to help you build long-term habits that last.
Month One: Build Consistency
The first month is all about consistency. Your goal should be to lift weights four times a week, focusing on both upper and lower body workouts. For aerobic exercise, aim for two sessions per week—such as walking or biking—for at least 30 minutes (ideally, 45 minutes) to get your heart rate up without overtaxing your body. Altogether, this commitment amounts to around six hours per week, with four hours dedicated to strength training and two hours for low-intensity aerobic activity.
In this month, focus on showing up, following through with each workout, and building a routine that works for you. By the end of the first month, you’ll already begin to feel stronger, more capable, and more motivated to keep going.
Month Two: Focus on Protein Intake
In month two, shift your attention to nutrition, specifically protein intake. Start by aiming to include 30 grams of protein at each meal. If this feels overwhelming, simply make a commitment to have some protein source at each meal. This small adjustment will help you make better food choices overall and keep you fuller for longer, which can reduce cravings and improve your energy levels.
Focusing on protein isn’t just about building muscle; it’s a critical component of lifelong health. By the end of the second month, you’ll likely feel stronger and more satisfied with your meals, and you may notice that it’s easier to make healthier food choices throughout the day.
Month Three: Adopt “No Zero Days” and Prioritize Movement
The third month is about consistency in both movement and nutrition. Practice “No Zero Days,” meaning there should be no days without some form of movement. This doesn’t have to be an intense workout—taking a walk, stretching, or even doing some light housework counts. The goal is to make movement a natural part of your daily routine.
In addition to daily movement, aim to have protein with every meal. Ideally, you’d consume an amount of protein equivalent to your goal body weight in grams, but if that’s not achievable yet, focus on making sure there’s some protein in every meal. By the end of this month, your body and lifestyle will likely feel transformed, with habits that support your health and fitness goals.
Time to Retest and Reflect
After 12 weeks, it’s time to measure your progress. If you have access to an InBody scan, use it to see where your body composition stands. If not, return to your initial measurements and photos. You’ll likely be surprised at the improvements you’ve made—not only in how you look but also in how you feel. Even if the scale hasn’t changed dramatically, changes in your body composition and energy levels will be clear markers of your hard work.
Keep Moving Forward – Stop trying to lose weight
The final and most important step in this journey is to keep going. The goal isn’t just a 12-week transformation—it’s building a lifestyle. By continuing the habits you’ve developed over the past three months, you’re setting yourself up for long-term success. Focus on steady progress, stay committed to movement, and keep fueling your body with high-quality nutrition.
Stop trying to lose fat. Instead focus on the plan!
If you need guidance along the way, don’t hesitate to reach out. Book a free consultation today and learn how OC Gym Bend can help you reach and sustain your fitness goals.
At OC, we’re here to support your journey to a healthier, stronger, and more energized life. Remember, lasting change is a journey, not a sprint. So, stop trying to lose weight—start building a healthier, more empowered version of yourself.
