Good morning!

I used to weigh myself every day, and that’s how my eating disorder began.

Wait, does that mean I shouldn’t weigh myself every day?

Not exactly—correlation doesn’t equal causation.

"Focus on trend lines, not daily headlines."

If you're getting emotionally attached to the number on the scale, then it’s best to step away from it.

However, if you can analyze it rationally and take a weekly average of your weight, then the scale becomes a useful tool.

When someone lacks key knowledge, they might see a small weight increase and think…

“Did I gain fat overnight?”

The truth is, fat gain doesn’t happen that fast.

Body Recomposition vs. Weight Loss

The real goal for busy professionals aiming for health and longevity should be body recomposition—not just losing weight.

While “weight loss” focuses solely on reducing the number on the scale, body recomposition refers to the process of losing fat while building or maintaining muscle.

Let’s dig into what really drives those fluctuations and why the number on the scale isn’t the full picture of your body composition.

Weight Gain vs. Fat Gain

“To gain 2kg of fat, you'd need to eat around 14,000 excess calories in one day”.

That’s almost impossible, so what’s causing the overnight weight spike?

1. Water Retention: High salt or carb intake causes your body to hold onto water. For each gram of glycogen stored, your body holds about 3 grams of water​​.
   

2. Glycogen Storage: After a carb-rich meal, your muscles and liver stockpile glycogen for energy, which comes with extra water weight.
   

3. Stress and Hormonal Changes: High cortisol levels from stress or poor sleep can lead to water retention​. This is your body’s way of protecting itself, but it isn’t fat.

For executives looking to overcome being under-muscled and adopt a nutrition protocol that fits their busy lifestyle Click here to apply and book a free introductory call with me

Body Recomposition Explained

This sentence really hit me: “You can lose weight and still get fatter."

You can lose weight but gain fat. Instead, body recomposition focuses on reducing fat while maintaining or increasing muscle mass—resulting in a leaner, healthier body.

5 Best Ways to Track Body Recomposition

Instead of relying on outdated or costly methods, here are three practical and highly effective ways to track your progress:

1. Progress Photos
   Photos provide visual evidence of how your body is changing over time. Take consistent photos (same lighting, angles, and clothing) to see subtle changes in muscle definition, posture, and fat loss that a scale won’t reveal.
   
   

   

   My client, Jaime, weighed roughly the same in both of these pictures.

   
   

2. Body Measurements
   Using a tape measure to track key areas like your waist, hips, chest, and arms will give you a more accurate picture of fat loss and muscle gain. Unlike weight, measurements can show where you’re losing fat, especially in stubborn areas like the midsection.
   

3. Weight Trend Analysis
   Rather than focusing on daily fluctuations, observe weight trends over several weeks. This gives you a better understanding of whether you’re losing fat, building muscle, or simply experiencing temporary changes due to water retention.

   
   Why BMI and DEXA Aren’t Practical
   

4. BMI (Body Mass Index): This outdated metric doesn’t distinguish between fat and muscle, making it nearly useless for tracking fat loss and overall health​. A lean, muscular executive could have the same BMI as someone with a higher fat percentage, despite vastly different body compositions.
   

5. DEXA Scans: While accurate, DEXA (dual-energy X-ray absorptiometry) scans are expensive and inconvenient for regular use.

Executive of the week - Arturo - Entrepreneur

Arturo has lost 110 pounds so far (the graph shows this in kilograms, over 50 kg).

“Protein frequency played a critical role in my body recomposition journey due to its thermic effect, which helped boost my metabolic rate​​, build muscle and burn more calories throughout the day”.

“Exercise is the most powerful tool for longevity​. It influences both lifespan and healthspan, meaning I’ll not only live longer but I feel better as I age.”

TL;DR

Gaining 2kg overnight doesn’t mean you’ve added fat.

Track your body recomposition through progress photos, measurements, and weight trends.

Oh, if you…

👉 Want to understand your body’s full potential? Take our 2-minute quiz to discover your ideal fitness plan for optimizing body composition: Access it here for free

👉 Ready to reshape your body and improve performance? Apply for my exclusive 1-1 coaching program, designed for busy executives: Click here to apply and book a free introductory call with me