You look thinner but weigh more because you're likely experiencing body recomposition: gaining dense muscle while losing less-dense fat, so your body shrinks and tones up even as the scale goes up or stays the same. Muscle takes up less space than fat, so you look leaner, fit better in clothes, and have a more sculpted physique, despite the increased weight from muscle mass.
It's likely that you're gaining muscle mass. Muscle is more dense than fat, so you'll take up less space while weighing more if you're losing fat and gaining muscle in its place.
When people exercise and diet they tend to put muscle on faster than they burn fat off. This causes you to weigh heavier on the scale but look more toned and lean. Reason is muscle is denser than fat. Fat is sort of fluffy like Styrofoam and it floats in water. Muscle is denser than fat and it sinks in water.
Body Shapes with the Highest Risk of Health Problems
Apple and pear body shapes tend to have the highest risk. Apples tend to be at greater risk for heart disease, diabetes, and strokes because they hold a larger amount of tummy fat.
One of the biggest contributors to being skinny fat? A sedentary lifestyle. Desk jobs, long hours on screens, and minimal physical activity all lead to muscle loss and fat gain. Even if you go to the gym, if you're not doing resistance training, your muscle levels may still be low.
You should step on the scale first thing in the morning. That's when you'll get your most accurate weight because your body has had the overnight hours to digest and process whatever you ate and drank the day before. And you should try to turn that step into a regular part of your routine.
Weight loss becomes more difficult after 45 due to changes in metabolism, hormone levels, and muscle mass. As we age, our body's ability to burn calories slows down, and hormonal shifts can lead to weight gain, especially around the abdomen.
Women who exhibit the hourglass figure have been shown to be more admired, which can put pressure on women whose body shapes are noticeably different to strive to achieve the hourglass figure. This can lead to body dissatisfaction which can cause eating disorders in (often young) women from all over the globe.
Nevertheless, the least attractive (cluster 1—thin torso and thin legs; or cluster 2—large torso and large legs) and the most attractive images (thin torso and medium legs) can be established.
The rarest female body type is generally considered the hourglass, characterized by shoulders and hips of similar width with a significantly narrower, defined waist, with studies suggesting less than 10% of women naturally fit this description, while some data points to the inverted triangle (broad shoulders, narrow hips/waist) also being quite rare, potentially under 1% in some views, though hourglass is more consistently cited as the least common overall.
Females tend to gain the most weight during two key periods: emerging adulthood (late teens to mid-20s) when life changes often disrupt habits, and midlife (around ages 45-55) during menopause due to hormonal shifts that decrease muscle and increase abdominal fat, although the rate of gain slows in later decades. While the 20s see significant overall gain, menopause brings distinct body composition changes and fat redistribution, not just scale weight.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
If the weight fluctuation is very rapid (for example, a weight increase of 1-3 kg from one day to the next), it's definitely water, because fat doesn't accumulate that quickly! If it's water retention, swelling is often localized, manifesting as puffiness in the legs, ankles, hands, and abdomen.
The 2-2-2 weight loss method is a simple strategy focusing on 2 big bottles of water, 2 servings of fruits/veggies, and 2 daily walks, promoting hydration, nutrient intake, and activity to kickstart weight loss, energy, and better sleep, acting as a foundation for healthier habits rather than a complete diet plan. It's easy to follow and encourages movement and nutrient-dense foods but doesn't cover total calorie intake or macronutrients, requiring it to be complemented with a holistic plan for sustainable results.
Weighing weekly helps you manage your weight
A systematic review of 12 studies found participants who weighed themselves weekly or daily over several months lost 1–3 BMI (body mass index) units more and regained less weight than participants who didn't weight themselves frequently.
Do resistance training and high-intensity workouts – Lifting weights and doing exercises that use resistance weights or the weight of the body helps build muscle. Muscle mass has a higher metabolic rate than fat, which means that muscle mass requires more energy to preserve and may increase your metabolism.
Men's preferences tend to favor more supernormal masculine and feminine sizes, with a sporty look characterized by wide shoulders and long legs ((Marković and Bulut, 2023)).
Negative Personality Traits
Being kind is a quality that everyone finds admirable, yet being harsh may quickly make someone less beautiful. Even when their physical attributes were neutral, those who were labelled as “evil” or “mean” were judged as much less attractive, according to a 2014 Chinese study.
Measure your shoulders, bust, waist and hips. Divide the shoulder by hips measurement. If the ratio is less than 1 (shoulders narrower than hips) you're a pear 🍐 If the ratio is close to 1, you're an hourglass ⏳
Studies show that men are most attracted to faces, followed closely by women's rear ends.
The hourglass body shape has a curvy bust and hips. It also has a narrow waist. Women with this shape often have a full bust and curvy hips and thighs. This shape is seen as the ultimate feminine form.
Ahern et al. (28) found that a BMI of 20 was considered the most attractive, while Swami et al. (29), and MacNeill and Best (30), found that an underweight body was most frequently selected. Moussally et al.
Adele's significant weight loss wasn't from a quick fix but a two-year journey combining intense strength training, Pilates, hiking, boxing, and cardio, alongside major lifestyle changes focused on managing anxiety, not restrictive diets like the Sirtfood Diet, with workouts happening multiple times daily for mental and physical strength. Her routine included morning weights, afternoon hikes or boxing, and evening cardio, emphasizing getting stronger, which naturally led to fat loss and improved well-being.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Ozempic is typically recommended for individuals who have a BMI of 30 or higher, which falls into the obese category, or for those with a BMI of 27 or higher who have additional health concerns such as high blood pressure, type 2 diabetes, or high cholesterol.