"I Just Want to Lose Those Last Few Pounds"

This is something I hear almost every week.

Many of the women who come to me for help have hit a plateau, and their biggest wish is simply to lose those last few pounds.

"I just want to lose 5–10 pounds and look more toned."

But very often, those last few pounds aren't the real problem.

The problem is a lack of muscle mass.

If you're already at a relatively normal or low body weight for your height and continue focusing on becoming lighter, you risk getting stuck in a frustrating cycle where the number on the scale goes down, but you're still unhappy with what you see in the mirror.

It's often the same few pounds moving up and down on the scale while your body never changes the way you want it to.

Why?

Because a toned body isn't really about weighing less.

It's about having enough muscle for it to show when body fat decreases.

A toned physique is not created simply by losing fat. It also requires muscle mass to provide shape, definition, and firmness.

That's why so many women find themselves:

• Losing weight

• Getting smaller

• Losing curves

• Yet still feeling soft
  

They've become lighter, but they haven't changed their body composition enough.

What If the Goal Isn't to Weigh Less?

If you weigh 143 pounds (65 kg) and have very little muscle mass, your body may look soft.

If you weigh the exact same 143 pounds but have built several pounds of muscle while reducing body fat, you'll look like a completely different person.

Same weight.

Completely different body.

That's why I believe the scale is often a poor tool when the goal is to achieve a firmer, more defined physique.

Many of my clients are surprised when they realize that their best shape doesn't always happen at their lowest weight.

Sometimes it happens when they weigh exactly the same—or even a few pounds more—but have significantly more muscle and less body fat.

If this sounds familiar, you're far from alone.

In fact, many people who experience this find themselves in a situation commonly referred to as being "skinny fat."

Skinny Fat: When Your Weight Looks Normal but Your Body Feels Soft

"Skinny fat" isn't a medical term, but it describes a situation where someone has a normal or even low body weight while carrying a relatively high body fat percentage and too little muscle mass.

This is likely to become even more common with the growing use of weight-loss medications.

You may look slim in clothes, but your body lacks the muscle mass that creates shape, strength, and firmness.

How Do You Become Skinny Fat?

There are several causes, but the most common are:

Too Little Strength Training

Many women focus primarily on walking, group fitness classes, or cardio to keep their weight down.

The problem is that cardio doesn't build much muscle.

If your body isn't given a reason to build and maintain muscle mass, it will gradually lose muscle over time.

The result is a softer body, even if your weight stays the same.

Too Little Protein

Muscle is built from protein.

If you don't consume enough protein, your body has a harder time repairing and building muscle tissue.

Many women eat far less protein than they realize.

Coffee and toast for breakfast, a salad for lunch, and something quick for dinner rarely provide enough protein to support optimal muscle maintenance and growth.

Repeated Dieting

Many women haven't dieted just once.

They've spent years—or even decades—cycling through diets.

They lose weight.

They gain it back.

They lose it again.

Every time you lose weight without a proper strategy, sufficient protein, and strength training, you risk losing muscle along with body fat.

When the weight returns, the body tends to regain fat more easily than it rebuilds lost muscle.

After years of repeating this cycle, body composition can change dramatically even though the scale shows roughly the same weight.

Aging and Hormonal Changes

Starting around age 40, muscle mass naturally begins to decline unless we actively work to preserve it.

During menopause, this process often accelerates.

Declining estrogen levels affect:

• Muscle mass

• Recovery

• Fat distribution

• Insulin sensitivity
  

Many women notice significant changes in their bodies despite eating and exercising much the same way they always have.

How Do You Know If You're Skinny Fat?

Some common signs include:

• Normal or low body weight with a high body fat percentage

• Low strength relative to body weight

• Softness in the arms, stomach, and thighs

• Difficulty achieving muscle definition

• Clothes fitting differently despite stable body weight

• Low muscle mass on body composition measurements
  

This isn't about what the scale says.

It's about body composition.

The Solution Is Not to Eat Less

This is one of the biggest misconceptions.

Many women assume they simply need to lose more weight.

But if the real problem is insufficient muscle mass, further dieting often makes the situation worse.

You become lighter.

But you don't become firmer.

In some cases, your body may actually become even softer because you're losing more muscle.

What You Need Is Better Body Composition

The goal isn't just weight loss.

The goal is to improve the ratio of muscle to fat.

You can do this by:

Strength Training Consistently

Focus on progressive strength training 2–4 times per week.

Muscles need a reason to grow.

Prioritizing Protein

Aim for approximately 0.7–1 gram of protein per pound of body weight (1.6–2.2 g/kg) each day.

Protein is the building block of muscle.

Eating Enough

Chronically undereating makes it difficult to build or maintain muscle.

Many women actually need to eat more nutritious food—not less—to achieve the body they want.

Being Patient

Building muscle takes time.

It doesn't happen as quickly as losing a few pounds on the scale.

But the results are far more sustainable.

Stop Chasing a Lower Number

If you recognize yourself in this article, it may be time to stop asking:

"How little can I weigh?"

And start asking:

"How strong, healthy, and muscular can I become?"

That's where real body transformation usually begins.

The scale only tells you how much you weigh.

Your muscle mass tells the story of how your body looks, functions, and ages.

If you've spent years trying to lose those last few pounds without ever being satisfied with the results, perhaps it's not more weight you need to lose.

Perhaps it's muscle you need to build.

For many women, the greatest transformation doesn't come from weighing less.

It comes from improving body composition by building strength, muscle, and a body that will serve them well for life.

You don't just want to be smaller.

You want to be stronger, firmer, and more resilient for the future.

If this sounds like you, it's time to stop chasing a lower number on the scale and start building the body you actually want.

Our VYIT Transformation will show you exactly how.

Click here to join us! 💪✨

//Coach Tina