Defining real success in a nutrition programme isn’t as simple as a few numbers on your bathroom scales, it’s better than that.

When tracking progress in a nutritional program, relying solely on the kilograms lost on the scale isn’t the best approach, especially in a company-wide initiative with participants of varying body types. The scale can be misleading as it doesn’t account for differences in muscle mass, bone density, or water retention, all of which affect weight in different ways.

Understanding Body Composition Differences

To understand how we measure success in this program, it’s important to remember that everyone has different starting points and goals. For example, a 5-foot person in their 40s may have more body fat to lose than a 6-foot, highly active person in their 50s. So, comparing success based solely on the scale isn’t fair or accurate.

Some people may also be losing fat and building muscle at the same time. While this won’t show up on the scale right away, it’s a huge win. If they put on two kilos of muscle and lost 2 kilos of body fat, the scales would indicate that nothing has happened, but they’ve likely lowered their body fat percentage, making them stronger, more toned, and feeling great in their clothes. This is the ideal result!

For some, losing just 3kg can be life-changing. It can boost their energy, self-esteem, and overall health, and is a result of hard work and dedication. For others, losing 10kg might be necessary to reduce health risks like pre-diabetes or heart disease. These individuals aren’t just focused on appearance—they’re working towards a healthier, longer life.

In short, the scale doesn’t tell the full story. Success looks different for everyone, and it's about feeling better, being healthier, and making progress toward your unique goals.

Why Long-Term Change Matters

This is why everyone’s goals are unique—and why comparisons between individuals aren’t helpful. What may be a small victory for one person could be a monumental achievement for another. Instead of focusing on short-term weight loss, we encourage participants to build sustainable habits that improve health, energy levels, and body composition over time.

We aim for long-term health changes rather than quick fixes because dieting can be harmful to your metabolic health. Repeated cycles of dieting and weight loss can slow down your metabolism, making it harder to maintain weight loss in the long run. This is often referred to as metabolic adaptation, where your body becomes more efficient at storing fat and burns fewer calories at rest.

This approach allows you to avoid the risks of yo-yo dieting and focus on healthy, sustainable habits that will benefit you for years to come. If anyone is interested, read here to see what happened to the

What are we measuring:

When we measure success in a nutrition program, we track more than just the number on the scales. Each measurement offers insight into different aspects of health and fitness, helping us understand what’s truly going on inside our bodies.

• Weight (kg): While weight itself doesn’t tell the full story, tracking it over time helps us see trends in your overall progress. For instance, gradual weight loss or maintenance can be a sign of positive changes.

• Body Fat Percentage: Body fat percentage is key in assessing how much of your body weight is made up of fat. A lower body fat percentage (less than 25% for women and less than 18% for men) typically means better health outcomes, as excess body fat is linked to increased risks of chronic diseases like diabetes and heart disease. Measured by bioimpedance scales and tape measure.

• Visceral Fat: This type of fat surrounds vital organs and is more harmful than subcutaneous fat (fat stored under the skin). Visceral fat levels greater than 12% are associated with higher risks for metabolic conditions like diabetes and cardiovascular disease.

• Waist Circumference at the Navel: This measurement helps assess abdominal fat. A waist measurement at or above half of your height (for example, 85 cm for someone 170 cm tall) signals an increased risk of chronic diseases, such as heart disease.

Why Your Weight Fluctuates

Why can our weight fluctuate more than 3kg in a day? These shifts are common and often don't reflect actual fat loss or gain. We are taking measurements weekly so we can track trends as it’s important to understand that body weight fluctuates naturally for a variety of reasons, including:

• Water retention: Changes in sodium intake, hydration levels, and hormonal fluctuations can cause temporary water weight gain.

• Muscle gain: Increased exercise, particularly strength training, can build muscle, which may not show as weight loss but is a sign of improved health and metabolism.

• Hormonal changes: Hormones related to the menstrual cycle, stress, or sleep patterns can cause weight to fluctuate.

• Food intake: The volume of food you eat (especially high-sodium or high-carb foods) can temporarily add weight due to water retention or digestion.

Given these fluctuations, focusing on weight alone doesn’t provide a true reflection of health or progress, especially when body composition varies so much from person to person.

Success in your nutrition program is about more than just the scale. Tracking body fat, waist size, and lean mass gives a clearer picture of your health. Every healthy choice—whether it's drinking water, choosing nutritious meals, or staying active—adds up. Over time, these habits will show in your results, leading to sustainable health and progress. Keep it up—every step counts toward feeling better and reaching your unique goals!