Lose inches without losing weight by changing your body composition and increasing the amount of muscle. Muscle weighs more than fat, but takes up less space. Weighing yourself only reflects the amount of mass that is on the scale, not what your body looks like or what it is made of. By increasing your amount of muscle while following a healthy diet, you should be able to lose inches instead of weight.

Body Composition

Body composition is the absolute and relative amounts of the components of the body, such as fat, fluid, muscle, tissue and bone, according to the Aerobics and Fitness Association of America. Whenever you step on the scale, the number is reflecting the total weight of these components. The weight on the scale is not a reflection of your body size or measurements.


One pound of muscle takes up less space than 1-pound of fat. Because muscle is more dense than fat, a 100-pound person consisting primarily of muscle may have smaller measurements compared to a 100-pound person consisting primarily of fat.

Weight Loss

Weight loss occurs when more calories are burned than consumed. To maintain weight, the amount of calories burned must equal the amount of calories consumed. Muscles burn more calories than fat, even at rest, according to MayoClinic.com. As your amount of muscle increases, you may need to consume more calories to maintain your weight.


Keep track of your weight with a scale, but keep track of your size by taking measurements. Measure the circumference around the neck, arm, chest, waist, hips, thigh and calf with a tape measure, no more than once a week.


About the Author

Ronny Marie Martin is a certified personal trainer through the American College of Sports Medicine and a certified group exercise instructor through the Aerobics and Fitness Association of America. Martin began writing articles in 2009 and is the fitness contributor for "Urban Views Weekly." She holds a Bachelor of Arts in English from Virginia Polytechnic Institute.

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