Stop Fixating on Weight: Focus on Lean Body Mass & Visceral Fat Instead

For so long, we’ve been conditioned to believe that our weight is the ultimate measure of our health and progress. The scale dictates our mood, our motivation, and sometimes even our self-worth. But here’s the truth: your weight alone tells you very little about your actual health, strength, or body composition. If you want to build a body that feels strong, resilient, and functions optimally, it’s time to shift your focus from weight to lean body mass, skeletal muscle mass, and visceral fat levels.

Why Weight Alone Is Misleading

The number on the scale fluctuates daily due to a variety of factors—hydration levels, food intake, digestion, hormonal changes, and even stress. Weight doesn’t differentiate between fat, muscle, water, or even bone density. This means that even if you’re getting stronger, building muscle, and reducing unhealthy fat stores, the scale might not move in the direction you expect—or at all.

Instead of obsessing over weight, focus on improving your lean body mass (muscle, bones, water, and organs) and reducing visceral fat (the dangerous fat surrounding your organs that increases your risk of metabolic diseases).

The Power of Lean Body Mass and Skeletal Muscle

Skeletal muscle plays a vital role in metabolic health, movement efficiency, and longevity. Increasing lean body mass provides benefits such as:

Improved Metabolism – More muscle means you burn more calories at rest.
Better Insulin Sensitivity – Muscle helps regulate blood sugar levels, reducing the risk of diabetes.
Enhanced Strength & Mobility – Muscle supports joint health, posture, and overall function as you age.
Hormonal Balance – Lean mass contributes to better hormonal regulation, which is crucial during different phases of your menstrual cycle and perimenopause.

Focusing on skeletal muscle mass rather than the scale encourages long-term, sustainable changes in body composition rather than chasing an arbitrary number.

Visceral Fat: The Real Risk Factor

Unlike subcutaneous fat (the fat under your skin), visceral fat wraps around your organs and contributes to inflammation, insulin resistance, and chronic disease. Lowering visceral fat isn’t about looking “toned”—it’s about reducing the risk of cardiovascular disease, type 2 diabetes, and hormonal imbalances.

The good news? Strength training, proper nutrition, and stress management help reduce visceral fat while increasing lean muscle mass. Again, this won’t always show up as a drop in weight, but it will drastically improve your overall health.

How Your Body Fluctuates Throughout Your Cycle & Perimenopause

Your body naturally fluctuates throughout your menstrual cycle, which can impact weight, water retention, and energy levels. Understanding these changes can help you stop being so hard on yourself when checking in.

Menstrual Cycle Phases & Body Changes:

Follicular Phase (Days 5-14) – Typically a time when you feel more energised, stronger in the gym, and less bloated. Your body is primed for muscle growth.
Ovulation (Around Day 14-16) – You may feel your best here, but estrogen peaks, which can cause slight fluid retention.
Luteal Phase (Days 15-28) – Progesterone rises, leading to increased cravings, fluid retention, bloating, and sometimes weight fluctuations. Strength performance might feel harder, but recovery is just as important.
Menstrual Phase (Days 1-5 of New Cycle) – Hormones drop, and energy levels may be lower. Your body sheds water weight, and inflammation decreases.

Perimenopause & Body Composition

Perimenopause (the transition leading up to menopause) brings hormonal fluctuations that can affect muscle retention, fat storage, and metabolism. Many women notice weight redistributing around the midsection due to declining estrogen, but this doesn’t mean all hope is lost. Resistance training, adequate protein intake, and managing stress through lifestyle adjustments help mitigate these changes and maintain a strong, lean body.

Stop Being So Hard on Yourself!!!

Your weight is just one tiny data point in a much bigger picture of health. If you focus on building lean body mass, maintaining skeletal muscle, and lowering visceral fat, you’ll be improving your health in ways the scale could never measure.

Learn to track progress with body measurements, strength gains, energy levels, and how you feel overall rather than letting the scale define your success. Your body is dynamic, not static—so be kind to yourself, work with your body’s natural rhythms, and focus on long-term health over short-term numbers.