Weight Loss, Part 1: Why You're Not Losing Weight (It Starts With the Math)
One of the most common questions we hear at Functional Elements Training & Nutrition in Creve Coeur, MO is:
"Jaime, I'm eating pretty healthy... so why am I not losing weight?"
The answer usually comes back to one thing:
Energy balance.
Let's start this three-part weight loss series with the least glamorous topic of all... math.
Understanding the calorie deficit—and why guessing rarely works.
A colorful meal of fresh vegetables and whole foods beside a calorie-tracking app, representing the role of a calorie deficit and balanced nutrition in achieving healthy, sustainable weight loss.
One of the most common questions we hear at Functional Elements Training & Nutrition in Creve Coeur, MO is:
"Jaime, I'm eating pretty healthy... so why am I not losing weight?"
The answer usually comes back to one thing:
Energy balance.
Let's start this three-part weight loss series with the least glamorous topic of all...
Math.
I get it. Nobody wants to hear "calories in, calories out" one more time. But before we talk mindset, before we talk protein, before we talk meal timing, we have to understand the equation that sits underneath all of it.
What Is a Calorie Deficit?
A calorie deficit occurs when your body consistently burns more calories than it consumes. It is the foundation of healthy, sustainable weight loss.
Food quality, protein intake, exercise, sleep, and stress all play important roles in your long-term health and body composition—but weight loss begins with understanding your energy balance.
The One Rule That Never Changes
Healthy food choices support long-term health—but weight loss still comes down to maintaining a consistent calorie deficit.
At its most basic level, weight loss happens when you consistently burn more calories than you consume.
How do you get there?
You take in less energy than your body burns.
That's it.
Eat foods that aren't considered "healthy" while remaining in a calorie deficit?
You'll still lose weight.
Eat nothing but clean, nutritious foods while consistently consuming more calories than your body needs?
You won't.
Food quality absolutely matters for your health, energy, muscle mass, and long-term success.
But when it comes to body weight itself, the calorie deficit is what drives the change.
Where People Get This Wrong
One of my biggest pet peeves as a dietitian? People choosing a calorie target completely out of thin air.
1,200 calories.
1,500 calories.
Whatever number someone on social media says worked for them.
The problem?
A calorie deficit that's too aggressive often backfires. Go too low for too long and several things begin to happen:
Your metabolism adapts by conserving energy because your body still needs fuel to perform essential functions.
Your daily movement quietly declines because low energy leads to less walking, less fidgeting, fewer stairs, and simply less movement throughout the day.
You increase your risk of losing valuable muscle mass, since total calorie intake—not just protein—plays an important role in preserving lean tissue during weight loss.
Why does that matter?
Because muscle supports your metabolism, strength, mobility, and long-term health. Losing muscle while trying to lose weight isn't the goal.
Ironically, trying to lose weight as fast as possible often makes long-term success much harder.
Healthy Weight Loss Isn't About Eating as Little as Possible
One of the biggest misconceptions I see is that eating fewer calories is always better.
It's not.
Healthy weight loss isn't about starving yourself.
It's about creating a calorie deficit that's realistic, sustainable, and appropriate for your body.
The best weight-loss plan isn't the one that works for two weeks.
It's the one you can still follow six months from now.
The number on the scale is only part of the story. Healthy weight loss is about building habits you can sustain for life.
Sustainable Weight Loss Beats Fast Weight Loss
Weight loss isn't complicated at its core.
It's an energy deficit maintained consistently over time.
But simple doesn't mean extreme.
Find the right calorie target.
Respect it.
Don't guess it.
At Functional Elements Training & Nutrition in Creve Coeur, MO, we help clients determine an appropriate calorie target based on their goals, activity level, muscle mass, and lifestyle—not someone else's social media post.
The Bottom Line
Healthy weight loss starts with understanding the math.
Once you know your calorie needs, you can build a nutrition plan that supports fat loss while preserving muscle, maintaining energy, and setting yourself up for long-term success.
If you're tired of guessing how many calories you should be eating, working with a registered dietitian can help you create a plan that's realistic, sustainable, and designed specifically for your body and your goals.
Next up in this series...
We'll talk about why the math is only half the battle—and how your mindset can make or break your weight-loss success.
Frequently Asked Questions
What is a calorie deficit?
A calorie deficit occurs when your body burns more calories than it consumes over time. Maintaining a calorie deficit is the foundation of healthy, sustainable weight loss.
How many calories should I eat to lose weight?
There isn't a one-size-fits-all answer. Your ideal calorie target depends on factors such as your age, activity level, muscle mass, metabolism, and weight-loss goals.
Is eating too little bad for weight loss?
Yes. Eating too few calories for an extended period can reduce daily energy, increase muscle loss, decrease physical activity, and make long-term weight loss more difficult.
Can I lose weight while eating unhealthy foods?
Weight loss is primarily driven by maintaining a calorie deficit. However, nutritious foods provide the protein, fiber, vitamins, and minerals your body needs to stay healthy, preserve muscle, and feel its best.
Why am I not losing weight if I'm eating healthy?
Eating nutritious foods is important, but healthy foods still contain calories. If you're consistently eating more calories than your body burns, weight loss is unlikely—even if your food choices are generally healthy.
The Bottom Line
Registered Dietitian Jaime Rothermich helps clients build realistic nutrition plans that support healthy, sustainable weight loss.
Weight loss begins with the math.
You need a calorie deficit to lose weight. There simply isn't a way around that.
But knowing what to do and consistently doing it are two very different things.
That's exactly why calorie calculators, crash diets, and social media advice so often fall short.
At FE Training & Nutrition, we help people move beyond guessing. We create realistic nutrition and training plans based on your body, your goals, and your lifestyle—so you can lose weight without sacrificing your energy, muscle, or sanity.
Because while the math matters...
It's only part of the story.
In Part 2, we'll explore why two people can follow the exact same nutrition plan and get completely different results—and why your mindset often becomes the deciding factor in long-term weight-loss success.
And remember…
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Jaime Rothermich, RD, CSSD, LD, PPSC×KB, CSCS
Registered Dietitian
Functional Elements Training & Nutrition
TRAIN FOR LIFE
👉 Continue to Part 2: Why Weight Loss Isn’t Just About the Math — Your Mindset Matters, Too.
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➡️ How to Read Your InBody Results (And Which Numbers Actually Matter)
How to Read Your InBody Scan Results (And Which Numbers Actually Matter)
Meet one of the most valuable tools in our studio. The InBody scanner helps us measure what actually matters—muscle, body fat, and meaningful progress over time.
If you've ever had an InBody scan and wondered what all those numbers actually mean, you're not alone.
Whether your goal is weight loss, building muscle, improving body composition, or simply aging healthier after 40, understanding your InBody results can help you make smarter decisions.
At Functional Elements Training & Nutrition in Creve Coeur, MO, we use InBody body composition scans as a decision-making tool—not a report card.
Because while the report includes dozens of measurements, only a handful truly matter.
What Is an InBody Scan?
An InBody scan is a body composition analysis that measures muscle, body fat, water, and other health metrics. Unlike a traditional scale, an InBody scan shows what your weight is made of, helping you track fat loss and muscle gain over time.
Unlike a traditional scale, it shows what your weight is made of, not just the number.
1. Skeletal Muscle Mass (SMM) — The #1 Metric
This is the most important number on your scan.
Skeletal Muscle Mass (SMM) tells you how much functional muscle you have.
Why it matters:
Drives metabolism
Supports joints and reduces injury risk
Improves insulin sensitivity
Strongly tied to longevity and independence
Simple rule: More (quality) muscle = better health and long-term outcomes
What to look for:
Are you maintaining or increasing muscle?
If you’re losing weight, are you preserving muscle?
Reality check: If your weight is going down and your muscle is going down… you’re not improving your body, you’re just shrinking it.
👉 Learn why muscle mass matters more than your weight after 40.
2. Body Fat Mass (BFM) — More Important Than Percentage
Most people focus on body fat percentage. But the more useful number?
Total Body Fat Mass (in pounds)
Why it matters:
Shows how much actual fat you’re carrying
More actionable than percentages
Less influenced by hydration or muscle changes
What to look for:
Is body fat mass trending down over time?
Are changes sustainable—not extreme?
3. Body Fat Percentage (PBF) — Context, Not the Goal
Body fat % gets all the attention—but it needs context.
Why it matters:
Shows ratio of fat to total body weight
Helps categorize general health ranges
The problem:
It can change without real progress
Lose muscle → body fat % can go up
Gain muscle → body fat % may go down
Takeaway:
Use it as a supporting metric, not your primary target.
4. Weight — The Least Important “Big” Number
Yes, it’s on the sheet. No, it’s not the priority.
Weight is simply the sum of:
Muscle
Fat
Water
Everything else
It tells you nothing about:
Strength
Health
Longevity
Body composition
Here's an example.
Person A weighs 180 pounds. Person B also weighs 180 pounds.
One carries 25 pounds more muscle. The other carries 25 pounds more body fat.
The scale says they're identical. Their health says otherwise.
That's exactly why body composition matters more than body weight.
Better question than “Did I lose weight?”
“What did I lose?”
Celebrating a 10-week reassessment with an updated InBody scan. Progress is about more than weight—it's about building a stronger, healthier body.
5. Visceral Fat Level — A Key Health Indicator
Visceral fat is stored around your organs.
Why it matters:
Higher levels are linked to:
Heart disease
Type 2 diabetes
Metabolic dysfunction
What to look for:
Keep levels in a healthy range (typically under 10 on InBody scale)
Focus on steady reduction over time
6. Segmental Lean Analysis — Where Your Muscle Lives
This section shows how muscle is distributed across your body:
Arms
Legs
Trunk
Why it matters:
Identifies imbalances
Guides training focus
Helps prevent injury
Example:
Underdeveloped legs → prioritize squats, hinges, lunges
One side weaker → address asymmetry
What Actually Matters Most (Simplified)
If you want to simplify your entire InBody scan, focus on:
Skeletal Muscle Mass → increasing or stable
Body Fat Mass → decreasing (if fat loss is the goal)
Consistent trends over time
That’s it.
The Biggest Mistake People Make
They treat the InBody scan like a report card, instead of a feedback tool.
One scan means very little. Trends over time tell the story
Also remember:
Hydration impacts results
Time of day matters
Food (and alcohol!) intake matters
Consistency in testing conditions > perfection in numbers.
👉Learn how much protein adults over 40 really need.
Who Should Be Using InBody Scans?
InBody scans are especially valuable for:
Adults 40–70 focused on longevity and strength
Busy professionals who want efficient, data-driven training
Anyone investing in personal training and wanting measurable progress
What Your InBody Scan Should Really Tell You
At Functional Elements, we view an InBody scan like this:
It’s not about chasing numbers—it’s about building a better body.
And the best way to do that?
Strength train consistently
Eat adequate protein
Create a sustainable calorie deficit (if fat loss is the goal)
Stay consistent long enough for trends to emerge
Because in the end…
The goal isn’t just to weigh less. It’s to be stronger, healthier, and more capable for life.
An InBody scan measures far more than your weight, providing valuable insight into muscle mass, body fat, and overall body composition.
Final Thought: What Is an InBody Scan Like?
One of the questions we hear most often is:
"What do I actually have to do during an InBody scan?"
The good news is that an InBody scan is quick, easy, completely non-invasive, and takes less than one minute to complete.
You'll simply:
Remove your shoes and socks
Step onto the InBody scanner
Hold the hand electrodes for approx. 45-60 seconds
Receive a detailed body composition report immediately
There's no pinching. No radiation. No needles. No discomfort.
But here's the important part...
The scan itself isn't the value.
The interpretation is.
At FE Training & Nutrition, we don't just hand you a report full of numbers and send you on your way.
One of our coaches will sit down with you, explain what your results actually mean, answer your questions, identify opportunities for improvement, and help you build a plan based on your goals.
Because knowing your Skeletal Muscle Mass or Body Fat Percentage is interesting...
Knowing what to do with that information is life-changing.
FAQ
What is the most important number on an InBody scan?
Skeletal Muscle Mass (SMM) is the most important metric because it drives metabolism, strength, and long-term health outcomes.
Is body fat percentage accurate on an InBody scan?
It can be useful, but it should not be the primary focus. Body fat mass (in pounds) and trends over time are more reliable indicators.
How often should you do an InBody scan?
At Functional Elements we typically coincide InBody Scans with our approx. 10-week reassessments. At the very least, one to two times per year for benchmarking.
Are InBody scans worth it for people over 40?
Yes. They provide valuable insight into muscle loss, fat gain, and overall body composition—key factors in aging well.
Can hydration affect an InBody scan?
Yes. Hydration levels can influence body composition measurements, which is why it's important to test under similar conditions each time.
Is an InBody scan better than a BMI calculation?
Yes. BMI only considers height and weight, while an InBody scan measures body composition, including skeletal muscle mass, body fat, and visceral fat.
Celebrating a successful 10-week reassessment. An InBody scan helps us measure meaningful progress in muscle mass, body fat, and body composition—not just changes on the scale.
Ready to See What’s Really Changing?
The scale only tells part of the story.
An InBody scan shows what your body is actually made of—and gives you a roadmap for improving your muscle mass, reducing body fat, and tracking meaningful progress over time.
If you're in Creve Coeur or the St. Louis area, schedule an InBody scan with Functional Elements Training & Nutrition and let our team help you understand exactly what your results mean - and how to use them moving forward.
And always remember ...
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Functional Elements Training and Nutrition Center
Partner and Director of Training
(c) 314.401.5047
functionalelements@gmail.com
http://www.functionalelements.net
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