My Fabulous Fat Loss Journey: Body Composition Changes
The Body Composition Changes
Find my body composition changes for my fabulous fat loss journey, below. I am using our Weight Control Clinic Program (incl. EatSMART Guide) and FitSMART Guide to improve my lifestyle and burn fat, while increasing muscle mass. It is crucial to measure body composition and not just total body weight. Your body consists of 4 components: water, protein, mineral and fat. Your goal should be to increase muscle mass (protein), decrease fat mass and ensure that your water and mineral content is in the norm. Click here for more info on our body composition device.
I also share My Fabulous Fat Loss Journey to help you out! Take a look at my body composition changes throughout my journey.
Week 1
| Body component | Week 0 | Week 1 | Reason | Solution |
| Body water | 32.6 kg | 32 kg | I didn’t drink enough water throughout the week | Focus on having at least 1.5L per day |
| Protein | 8.8 kg | 8.6 kg | I have not eaten enough during the week. Remember you are doing more harm than good when skipping meals. Your metabolism slows, your body uses your muscle to convert it into glucose for energy (known as gluconeogenesis) | Eat enough and add the Invictus shake (containing all 20 amino acids). If you don’t have all the amino acids, you cannot increase protein formation and build muscle. |
| Mineral | 3.24 kg | 3.13 kg | Losing fat and muscle leads to decreased mineral content | Eat enough, strength exercises & add Calcium & Magnesium Balance |
| Fat Mass | 25.5 kg | 25.1 kg | Fat burning due to correct food, interval training and intermittent fasting | Keep going! |
| Muscle Mass | 24.4 kg | 23.8 kg | Skipping meals | Eat enough and add Invictus shake |
| Total weight | 70.1 kg | 68.8 kg | Water, Protein, Fat and Mineral decreased | See why total weight doesn’t mean anything? We need to decrease Fat and increase Protein (muscle), Water & Mineral content. |
Week 2
| Body component | Week 0 | Week 2 | Reason | Solution |
| Body water | 32.6 kg | 31.7 kg | I am still struggling with the water intake | Focus on having at least 1.5L per day |
| Protein | 8.8 kg | 8.6 kg | It is down from Week 0, but the same than Week 1. I started incorporating my Fit-in-15 Strength Workouts and it is starting to work. I am still struggling to eat enough. I have incorporated the Invictus shake 3 times in Week 2. | Eat enough and use the Invictus shake a minimum of 3 days a week. |
| Mineral | 3.24 kg | 3.23 kg | It is down from Week 0, but up from Week 1, so this is good. | Eat enough, continue with Fit-in-15 Strength Workouts. Add Calcium & Magnesium Balance |
| Fat Mass | 25.5 kg | 24.7 kg | Fat burning due to correct food, interval & strength training and intermittent fasting | Keep going! |
| Muscle Mass | 24.4 kg | 23.8 kg | Same as Week 1, but down from Week 0. The muscle loss stopped this week – a good sign. Invictus & Fit-in-15 Strength Workouts is working. | Keep going! |
| Total weight | 70.1 kg | 68.2 kg | Water and Fat decreased from Week 1 to Week 2 | Keep going! |
Week 3
| Body component | Week 0 | Week 3 | Changes | Reason | Solution |
| Body water | 32.6kg | 33.2kg | + 600g | Can be due to hormonal changes | Keep going |
| Protein | 8.8kg | 9.0kg | + 200g | Yay, my protein is increasing | Keep going |
| Mineral | 3.24kg | 3.34kg | + 100g | It has increased all over. Jippeeee!!! | Continue with Fit-in-15 Strength Workouts and Calcium & Magnesium Balance |
| Fat Mass | 25.5kg | 23.9kg | – 1.6kg | Fat burning mode | Keep going |
| Muscle Mass | 24.4kg | 24.9kg | + 500g | Increased overall due to Invictus shake & FitSMART program | Keep going |
| Total weight | 70.1kg | 69.4kg | – 700g | Protein, Minerals & Water increased; Fat decreased | Keep going! Once again showing how insignificant total weight is. |
Week 5
I skipped a week of the InBody to give myself more time to lose fat. From now on I will only do the InBody every 3 to 4 weeks.
| Body component | Week 0 | Week 5 | Changes | Reason | Solution |
| Body water | 32.6kg | 32.6kg | – | It is in the norm. | Keep going |
| Protein | 8.8kg | 8.8kg | – | Protein decreased from previous week | Eat enough and use the Invictus shake a minimum of 3 days a week |
| Mineral | 3.24kg | 3.13kg | – 110g | Due to skipping meals and not taking in enough calories | Continue with Fit-in-15 Strength Workouts and Calcium & Magnesium Balance |
| Fat Mass | 25.5kg | 23.0kg | – 2.5kg | Fat burning mode | Keep going |
| Muscle Mass | 24.4kg | 24.3kg | – 100g | see Protein comments | see Protein comments |
| Total weight | 70.1kg | 67.5kg | – 2.6kg | Water, Protein remained constant; Mineral & Fat decreased | Focus to increase Mineral and Protein |
