Beyond weight loss: Why changing body composition really matters

There's a lot of talk about "losing weight" this time of year. The scales come out, resolutions are made, and suddenly everyone's focused on that number going down.

But we need to shift our thinking. Losing weight isn’t just about shifting the scales – its about changing body composition – so reducing body fat while building and maintaining lean muscle mass, and the approach to achieving this is quite different from traditional "weight loss" thinking.

Food choices and managing body composition

The add-in approach to changing body composition

One of the biggest mistakes women make when trying to change their body composition is immediately cutting things out. Restriction mindsets rarely work long-term because they're not sustainable, they often leave you feeling deprived, and they focus you on what you "can't have" – which immediately makes you want it more.

Instead, in my experience, the most effective approach is to focus on adding in healthy, nutritious foods first. When you prioritise adding vegetables, lean protein, wholegrain's, and healthy movement to your day, you naturally start crowding out the less beneficial foods without feeling like you're missing out or feeling hungry.

Small changes, big impact

Sustainable change doesn't happen overnight. Research shows that women who make small, incremental changes and build them into habits see far better long-term results than those who try to overhaul everything at once.

Start with one or two changes. Maybe that's adding an extra portion of vegetables to your evening meal. Or starting your day with 30 grams of protein at breakfast. Once these become habits you don't have to think about, you can add the next change.

Strength training matters

Recent research specifically on women shows that resistance training significantly increases fat burning, particularly belly fat, largely due to the hormones released when we lift weights. Unlike traditional cardio-focused approaches, strength training builds metabolically active muscle tissue while simultaneously supporting fat loss.

Dr Stacy Sims, an exercise physiologist specialising in women's health, emphasises that women need to prioritise high-intensity work and resistance training to effectively change body composition. This combination helps raise metabolic rate, reduce visceral fat, and improve overall cardiometabolic health.

Fuel your body properly

Here's something that surprises many women: if you aren't eating enough, you won't change your body composition. When you consistently under-eat, especially while training, your body perceives this as a threat and actually holds onto fat stores.

Active women need adequate protein (research suggests 1.7-2.4 grams per kilogram of body weight) and sufficient carbohydrates to fuel workouts and support recovery. This isn't about eating less. It's about eating well - so making those good choices.

Eat well plate

Movement beyond exercise

While structured workouts matter, so does incidental movement throughout your day. Research shows that women who train hard but sit the rest of the time have metabolic markers similar to sedentary individuals. Simple things like taking regular movement breaks, choosing stairs, and walking more throughout your day all contribute to better body composition outcomes.

The bottom line

Changing body composition is about more than a number on the scales. It's about building strength, supporting your metabolism, and creating sustainable habits that enhance your overall health and wellbeing.

Focus on adding in nutritious foods and effective movement. Make small changes you can maintain. Be patient with the process. Your body will respond when you work with it, not against it.

References

Sims, S.T. (2024) 'Want to Burn Belly Fat? Lift Weights', Dr Stacy Sims Newsletter. Available at: https://www.drstacysims.com

Sims, S.T. & Huberman, A. (2024) 'Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity', Huberman Lab Podcast, 22 July.