Pehle Health

Stop Using the Scale Wrong During Fat Loss

You step on the scale multiple times a day. The number keeps changing. Your motivation crashes.

If daily weight fluctuations are destroying your diet adherence, you're making critical measurement errors. Let's fix them.

🚫 Common Scale Mistakes During Fat Loss:

❌ Weighing yourself at random times throughout the day
❌ Checking weight 3-4 times daily
❌ Stepping on the scale after meals
❌ Panicking over daily fluctuations

These habits create unnecessary stress and obscure your actual progress.

💧 Understanding Weight Fluctuations:

Daily weight changes are NOT just fat gain/loss. In fact, they're mostly water retention influenced by:
- Carbohydrate and sodium intake (both increase water retention)
- Hormonal fluctuations (especially during menstrual cycles)
- Stress levels and cortisol
- Sleep quality and duration
- Food inside the body

Your fat loss trend is never linear, it's always zig zag. Therefore, it is important to track weekly trends.

✅ The Correct Weighing Protocol:
1. Frequency:

- Daily weighing is fine IF you understand fluctuations
- Weekly 1-2x is sufficient if daily changes stress you
- Focus on weekly averages, not individual data points

2. Consistency is everything:

Same time: Morning only, right after using the bathroom
Same state: Empty stomach, before eating or drinking
Same clothing: Minimal clothes or just undergarments
Same scale: Don't switch between different scales

Missed a day? No problem. Resume the next day. One missed weigh-in doesn't derail your data.

📊 When to Worry (And When Not To):

✅ Progress is happening if:

- Scale is trending down week-over-week (even if slowly)
- Body measurements are decreasing (waist, hips, etc.)
- Progress photos show visual changes
- Clothes fit differently

🚨 Time to adjust if:

- Genuinely zero progress for 3-4 weeks (not just fluctuations)
- No changes in measurements or photos either

🔧 Troubleshooting a Stalled Scale:
Step 1: Audit your calorie tracking (are you measuring accurately?)
Step 2: If tracking is solid, make a small adjustment:

Reduce intake by 100-150 calories, OR
Add 2,000 daily steps, OR
Combine both for moderate adjustment

Step 3: If you've been in a deficit for 8-10+ weeks and hunger is becoming unmanageable:

Take a 2-3 week diet break
Eat at maintenance calories where you stay at same weight
Then gradually return to deficit

This helps manage hunger and avoid psychological burnout.

Finally, Stop treating the scale like a daily report card of your worth.

The scale is a data point, not a judgment. It measures your gravitational pull on Earth—nothing more. Your actual fat loss is happening in the trend, not the individual weigh-ins.

16 hours ago | [YT] | 12

Pehle Health

*Your BMI Is Normal, But You Still Want to "Lose Weight"?*

You don't need weight loss here for most people. you just need to build muscle. Let me explain in detail:

BMI tells you if your weight is proportional to your height. That's it.

What BMI doesn't tell you:
⦁ Your muscle-to-fat ratio
⦁ Your body shape
⦁ Your metabolic health

Basically, if you have more muscle muscle even at the same weight, your body composition will improve. So, you don't have a weight problem. You have a body composition problem.

🔄 The Solution: Body Recomposition

Instead of losing weight, you need to maintain your current weight while building muscle. This gradually transforms your body shape through a favorable shift in body composition. So at the end, you will weight roughly the same, but you will gain muscle while losing fat at the same time.

The Two Non-Negotiables for this are:
1. Resistance Training (3-4x per week)

Priority progression:
First: Master proper form and movement patterns
Then: Progressively increase the weights you lift

Effective splits:
⦁ Push/Pull/Legs
⦁ Upper/Lower

Choose one and stay consistent.

2. Adequate Protein Intake

Target: 1.6g per kg of body weight

Practical approach: Include a high-quality protein source in every meal. This could be eggs, chicken, fish, dairy, legumes, or a protein supplement.

Don't overcomplicate it. Just make protein a non-negotiable part of each meal.

What About Calories?

Don't obsess over calorie counting for body recomposition.

Instead, monitor your weight weekly:

Ideal: Weight stays roughly the same (±0.5-1kg fluctuation)
Also fine: Very slight deficit with 200-300g weekly loss

The magic happens when you maintain weight (even reduce very slowly) while training consistently and eating enough protein. Your body simultaneously builds muscle and reduces fat — just slower than pure cutting or bulking phases. But, it's the best way for any beginner trying to alter the shape of their body.

The Timeline Reality:

Commit to 6 months minimum to 1 year. It's ideal for beginners - who are starting out, have normal BMI and have not lifted weight.

Bottomline
* Stop chasing a lower number on the scale. Start chasing Strength improvements in your lifts
* Better fitting clothes
* Improved energy and functionality
* Visual changes in progress photos

Your goal isn't to weigh less—it's to look and feel better at the same weight.

1 week ago | [YT] | 31

Pehle Health

We pray for health and wealth every Diwali. Then spend both — on unlimited sweets, chips, juices, alcohol, playing cards, and sleepless nights in the name of festivities.

This year, let’s change the strategy. Spend on habits that pay you back — strength, energy, and confidence.

You don’t need to skip the fun. Just find better ways to do it — a little moderation, a few smart swaps, and maybe… some excuses.

✨ This Diwali, don’t burn your health — let’s build it.
Start today: www.pehlehealth.com/coaching

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2 weeks ago | [YT] | 240

Pehle Health

Every Diwali, your organs work overtime while you party overtime.

This year, don’t wait for the FIR — settle out of court with better habits.

🪔 This Diwali, don’t burn your health — let’s build it.
Start Now: www.pehlehealth.com/coaching

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3 weeks ago | [YT] | 76

Pehle Health

🎁 Diwali Gift Catalogue 2025 — Limited Edition for Health Destruction! 😉🪔

Every year, we pray for health and wealth, then spend both on sweets, shots, cards, sleepless nights and zero self-control.

This year — gift something that actually lasts longer than a sugar rush. Gift better sleep, energy, and progress.

“This Diwali, don’t gift a reason to neglect health — gift something to build it.”

📝 This Diwali “Gift a Fitness plan, not a problem.”
✅ Visit: www.pehlehealth.com/coaching

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3 weeks ago | [YT] | 40

Pehle Health

✨ Welcome Khushboo to the Pehle Health Family! ✨

We’re thrilled to introduce our newest Assistant Coach — Khushboo! 🎉💪

Her story is nothing short of inspiring — she began her journey at 106 kg and today stands strong at 58 kg! 🙌

Through this transformation, she has battled PCOD, navigated lockdown challenges, overcome food fears, and discovered how deeply mental and physical health are connected. 💫

What truly sets her apart is her passion for helping others.

In fact, she made a bold choice — she dropped her MBA from the IIMs to pursue her passion in nutrition and fitness. 🎯

Today, she’s pursuing her INFS Diploma in Nutrition & Fitness, adding science-backed knowledge to her lived experience. 📚✨

@_khushboo_arora_ embodies resilience, empathy, discipline, and commitment — values that perfectly align with Pehle Health’s mission to transform lives through sustainable fitness. 💚

We’re beyond excited to have her onboard and can’t wait to see the positive impact she’ll bring to our community! 🚀

Let’s give her a warm, energetic welcome! 👏❤️

3 weeks ago | [YT] | 67

Pehle Health

🥜 Peanuts vs Milky Mist Low-Fat Paneer
Both give 25 g protein per 100 g — but that doesn’t make them equal.

Peanuts pack 600 + calories, milky mist just ~200 calories for the same protein.

So if your “protein source” brings too many calories along…
👉 you’ll never stay in a calorie deficit.
👉 you’ll stall fat loss — even while “eating healthy.”

💡 It's simple, Leaner protein = more protein, fewer calories, more satiety, better hunger management & calorie control, more muscle preserved and better aesthetics

You can find your own lean protein sources by downloading our protein sheet. Link in our insta bio @pehlehealth

If you want to get your nutrition plan designed by our team of expert coaches.

—
✅ or, Visit www.pehlehealth.com/coaching

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3 weeks ago (edited) | [YT] | 101

Pehle Health

✨ Welcome Ekta Agarwal to the Pehle Health Family! ✨

We are thrilled to introduce the newest addition to our team, Coach Ekta Agarwal! 🙌

A certified nutrition and fitness coach from INFS, Ekta is passionate about helping people transform their health and fitness journey. When she's not training or coaching, she's a loving mom to a teenage daughter and an aging pet 🐾. Ekta believes in one simple motto:

💪 “Each day I train, I win against the old me.” 💪

Beyond fitness, she's an avid reader (especially fiction 📚), loves to travel ✈️, and is always up for an adventure 🏄‍♀️. Her biggest weakness? Coffee ☕🤤 – we can definitely relate!

Follow her journey and get inspired by her passion for fitness and life at @rise.as.a.phoenix! 🔥

Let's show Ekta some love in the comments and welcome her to the Pehle Health family! 💖

#PehleHealth #WelcomeCoachEkta #PHCoach

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1 month ago | [YT] | 126

Pehle Health

Messages like this keep us geared and pumped up towards making India healthier through gradual & sustainable lifestyle changes! 💪✨ A huge shoutout to Jindagi for the amazing effort and to @getfitwithani for coaching done right. 🌱

Your dedication inspires us every day! 🙏💖

If you want to be coached by Ani and transform your life,
✅ Visit and fill the form: www.pehlehealth.com/coaching

#PehleHealth #SustainableFitness

1 month ago | [YT] | 34

Pehle Health

Creatine Doesn't Build Muscle Directly!

That tub of creatine isn't a muscle-building magic powder. It's a performance enhancer. Here's why this distinction matters more than you think.

🔍 What Creatine Actually Does:

Creatine is a training catalyst, not a muscle builder. Let me explain -

It enhances your ability to perform in the gym by:
- Increasing lifting capacity (more reps, heavier weight)
- Better recovery between sets

Think of it as premium fuel for your workouts, not the construction material for your muscles.

Though, creatine pulls water into muscle cells, creating the appearance of increased size within days. This isn't real muscle growth — just cellular hydration.

🧬 The Science of Muscle Growth:

Real muscle growth requires a complex mix of other variables too including:

Progressive Overload: Systematically increasing reps, weight, or sets over time
Adequate Protein: Building blocks for muscle synthesis
Caloric Surplus: Energy to support growth processes
Quality Sleep: When actual muscle repair and growth occur

Creatine can just optimizes your ability to execute training variables better but not others.

📊 The Complete Muscle-Building Protocol For You:

Daily Creatine: 5g
Progressive Training: Systematic overload progression
Protein Intake: ~1.6g per kg body weight
Caloric Surplus: 200-500 calories above maintenance
Sleep: 7-9 hours for optimal recovery

Each variable is crucial. Remove one, and the entire system becomes suboptimal.

💡 The Bottom Line:

Supplements don't build muscle—training stimulus, adequate nutrition, and recovery build muscle does.

#CreatineScience #MuscleBuilding #FitnessEducation

1 month ago | [YT] | 29