What is body composition?

On Ep. 6 and in her video on the topic, Nikkiey makes the point that the scale cannot see body composition. Muscle is denser than fat, so five pounds of fat takes up more space than five pounds of muscle. Two women of the same height, frame and weight can look completely different, and you can weigh the same or even more than before and still look slimmer and more toned. If you have been training and eating well and the number won't budge, she says not to get discouraged. You may be gaining muscle while losing fat.

She also draws a line between weight loss and fat loss. Chasing weight loss alone can mean losing muscle along with fat, which she warns can leave you a skinnier but softer version of yourself. Focusing on fat loss means preserving the lean muscle you have, and that is what changes the way your body looks. On Ep. 6 she adds some nuance: if you have 50 or more pounds to lose, weight loss can be the focus, while fat loss is how you take it to the next level for a toned look.

Because the scale tells only part of the story, Nikkiey recommends tracking progress several ways: measurements, photos and how your clothes fit. She also stresses that goals should be individualized. What works for one woman may not work for another, so the aim is a sustainable approach built around your own needs.