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There Is Nothing Strange if You Are Not Losing Inches but Look Smaller

Are you losing inches but still not losing weight? Seems weird or probably strange? Well, there is nothing odd in not losing inches but look smaller. Don’t bother if you are not losing weight but look small.

There is nothing abnormal; instead, it involves a normal regulatory mechanism that monitors your body composition. Some practices include gaining muscles and losing body fat. This is the phenomenon behind not losing weight but looking smaller.

People usually confuse losing weight with losing body fat, and both are two different scenarios. Those who are not clear about it often misunderstand and get worried. People even start thinking that they are probably suffering from any fatal disease like cancer, etc.

But keep in mind usually, there is nothing abnormal in losing inches without losing weight. The reasons behind such type of body transformation are discussed below. Do give it a read to get your mind clear about it.

Out body weight is the sum of both muscles and fat in it. As compared to fat, muscles are denser. The fat usually accumulates more space as compared to muscles.

Table of Content

Why Feeling Like Not Losing Inches but Look Smaller?

Multiple reasons might put you in confusion about why you are not losing inches but look smaller. There are a few misconceptions that make people worried if they encounter such a situation.


Losing inches is associated with fat loss, and losing body fat is different from losing body weight. You need to keep a check on the following things to avoid any confusion:

Only the Visceral Fat of the Body Is Shedding Off

Those who are unclear about losing body weight and body fat are different scenarios that often get confused. Most people start doing work out and exercise that targets the visceral fat in the body. After doing proper exercises for a particular time, people often complain that a workout has no benefit to their body and the weight is still the same on the weighing machine.

People forget that body weight is the total weight of both fat and muscles in their bodies. By only targeting the visceral fat, you cannot get sure that this will help you lose your overall body weight.

High Fiber Consumption

Most of the diet plans that people follow during their weight loss training focus on reducing fat in the body. The diet plan mainly ensures to cut down the amount of daily calorie consumption. Such diet plans encourage fiber consumption to fulfill the body’s needs and avoid consuming calories.

High fiber consumption eventually supports muscle growth and strengthening. The fact that you lose by reducing the calories is balanced with the muscular growth and development promoted by high fiber consumption. The ultimate result is seen in the form of body slimming only.

People will observe that the accumulated visceral fat gets slimmer, and they lose inches from those sides.

Muscles Strengthening

Many exercises promote muscle strengthening. After getting rid of all the excess fat from the body, muscles are left behind. People use to keep continuing training to maintain a fit and healthy physique. The exercises promote muscular development.

People assume that losing fat will eventually help them reduce body weight. This is not necessary that losing visceral fat will undoubtedly result in losing body weight as well.

The body muscles get active and enhance in shape and size. The best example, in this case, is of the bodybuilders. Those who aim to maintain abs follow the criteria of muscle strengthening. By different exercises and diets, they promote muscles development in their body.


When weights are on the scale, the scale shows the same body weight, but when the inches are measured from different body parts, there is a noticeable change.

Muscles Are More Dense Than Fat

Out body weight is the sum of both muscles and fat in it. As compared to fat, muscles are denser. The fat usually accumulates more space as compared to muscles. The composition of fat and muscles has a significant role in body slimming and body shaping practices.

Those who only focus on losing fat might not see any satisfactory results regarding body weight. Losing body fat ensures body slimming. You will witness your body getting smaller or losing inches only. To lose overall body weight, you need to work on your body muscles as well.

Your Body Is Undergoing Re-Composition

Despite heavy workouts, if you might observe that bodyweight is the same. Keep a check on the inches measurement. Your body might be undergoing the re-composition process. We all know that our body composition is a mixture of both fat and muscles.

We also know that muscles’ weight also contributes to our overall body weight. Losing fat may strengthen muscles growth and development. Gaining muscles while losing fat is a reason that your overall body weights do not get reduced.


Why Am I Losing Fat but Not Weight?

Few practices only focus on cutting down the amount of fat in your body. People assume that losing fat will eventually help them reduce body weight. This is not necessary that losing visceral fat will undoubtedly result in losing body weight as well.

There are several reasons behind not losing weight and only losing fat.

Many diseases can cause increased body weight. Sometimes the body only gets slimmer and weaker due to any inflammatory condition, allergy, etc.

Low Carb Diet

All those individuals who start to practice the Keto diet ensure to take low carb diet. A Keto diet is very beneficial in case to lose belly fat. Being calorie deficit, the Keto diet cuts down calorie intake that reduces fat accumulation in the body by minimizing the growth of fat cells.


When the body stops storing fat, the energy is eventually transferred to muscles. Prominent muscles development is witnessed. First, the body’s lean muscles get back into shape, and whole-body muscles get strengthened afterward.

The Keto diet focuses on low carbs consumption that helps reduce weight, but the body composition mechanism remains balanced.

Intermittent Fasting

Intermittent fasting is another most adopted approach for losing weight. It is an incredible hack to reduce the visceral fat of the body. But losing visceral fat cannot promise you to reduce your overall body weight as well. You will see that your clothes will fit better and your body will also get in shape.

But when you check on the scale, there might not be any significant change in the figures. Keep in mind that the weight is the overall bodyweight that includes the weight of the muscles as well.

Creatine Consumption

Many people who do regular workouts take creatine. Creatine is a supplement that boosts workouts. But, on the other hand, creatine shows some adverse effects as well. Creatine is capable enough to promote water retention in your body.

Creatine may cause your body to retain water up to 3 pounds sometimes. It is better to avoid such supplements if you observe that they are not suitable for your body.

Water Retention

Due to several reasons, your body might promote the mechanism of water retention. Water retention is an important physiological regulatory mechanism. But sometimes, this regulatory mechanism can create distress in the body as well.

Sometimes due to the involvement of some hormones, the body starts retaining water; hormonal interference during the monthly cycle in females promotes water retention in the body that results in increased body weight during the monthly cycle.

Due to any reason, if someone takes contraceptives, then those also cause water retention in their bodies. Sometimes hormones do not cause water retention but promote swelling in the body that causes an increase in body weight, as we observe in thyroid disease.

Any Abnormality in Body Physiology

Many diseases can cause increased body weight. Sometimes the body only gets slimmer and weaker due to any inflammatory condition, allergy, etc. The overall weight of the body remains the same. Some people could not tolerate any specific food type like nuts, dairy, or anything else.

The food type, if taken, might cause bloating or other discomforts in the body. Prolonged bloating can also result in water retention in some cases. All these things collectively impact body weight.


Before you start bothering or creating chaos, always research a bit deeper on your own about the problem and then react accordingly. Now, get your mind clear about the difference between losing body weight and losing body fat. Never forget the basic body composition.

Our body weight is a total of both the weight of fat and the muscles inside it. If fat-reducing exercises or diet only results in body slimming, there is nothing unusual. It is normal if you are not losing weight to look smaller.

Frequently Asked Questions (FAQs)

Why do I feel like I’m losing weight, but I’m not?

That might be due to the muscles gaining practice. A person may lose body fat, but the weight of the body remains the same. Some exercises help to get rid of visceral fat but also promote muscles development.

Why am I losing body fat but not weight?

Losing body fat and losing body weight are two different things. If you keep thinking that both items are similar, you will always remain confused and stressed. Losing body fat has nothing to do with bodyweight. To lose bodyweight, you need to work on both fats and muscles of your body.

Is it normal to not lose weight but lose inches?

Yes, it is normal and possible to lose inches but not lose weight. Losing inches is an indication that you are losing extra body fat. Those who work on the improvement of their body consumption eventually get great results afterward.

I am getting thinner but not losing weight. Is it cancer?

No, it probably not. Getting slimmer and not losing weight is not associated with any abnormality most of the time. Usually, you get slim without losing weight. This indicated that your muscles in the body have developed, and visceral fat has been reduced.

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