Losing inches and body weight is dropping but not losing weight on the scale

Hannahjane123456

Since starting weight lifting I've hardly lost any weight on the scale, I seem to just stay the same weight, but I'm losing inches, my clothes are fitting better and my body is changing. I do hiit, weight lifting and the 4.3 diet. But how is it possible to lose fat and inches but stay the same weight?

craigo3154

HIIT is the fastest way to gain muscle.

Muscle weighs 1.1kg per liter volume. Fat weighs 0.9kg per liter volume.

You can easily lose size, but not weight especially if you are only eating a minor calorie deficit compared to your actual metabolic burn rate.

jetspiegel

You're gaining lean muscle which is denser than fat. Don't worry too much about the scale as long as you are happy with results you are seeing.

Muscleflex79

craigo3154 wrote: »

HIIT is the fastest way to gain muscle.

Muscle weighs 1.1kg per liter volume. Fat weighs 0.9kg per liter volume.

You can easily lose size, but not weight especially if you are only eating a minor calorie deficit compared to your actual metabolic burn rate.

since when is cardio the fastest way to gain muscle??

Chadxx

craigo3154 wrote: »

HIIT is the fastest way to gain muscle.

Muscle weighs 1.1kg per liter volume. Fat weighs 0.9kg per liter volume.

You can easily lose size, but not weight especially if you are only eating a minor calorie deficit compared to your actual metabolic burn rate.

OP, eating at maintenance and gaining muscle while losing fat is called recomposition or just recomp. There are plenty of examples on this site and even people who are thinner at a higher body weight because muscle is much denser than fat.

Luna3386

Seems like the best of both worlds! I tried that last year and couldn't get the inches to budge. Keep at it!

LKArgh

So, whatever exercise you are doing is working which is the good news. If you are overweight, or not happy with your weight, the bad news are you are eating more than you should.

vismal

UGH, the misinformation in this thread runs DEEP!

craigo3154 wrote: »

HIIT is the fastest way to gain muscle.

It isn't, at all, nor is it meant to be.

jetspiegel wrote: »

You're gaining lean muscle which is denser than fat. Don't worry too much about the scale as long as you are happy with results you are seeing.

You don't gain lbs of lean mass in the course of weeks or even a month. If OP is a women (assuming from the name) under the most optimal circumstances she could hope to gain 1 lb of muscle a month if she was eating in a calorie surplus and doing a good weight lifting program. If she is eating in a deficit she cannot gain anywhere close to the 1 lb a month rate. Gaining muscle is almost never the reason why the scale isn't going down. The OP would need to list her height, weight, current calorie intake, and length of time not losing weight to give a more insightful reason as to why she isn't losing weight. My guess would be as she is new to lifting weights she is retaining water. So she's losing fat (explains loss in inches) but not weight due to the added water retention.