Does Muscle Weigh More Than Fat?

Like a lot of people, you might think that muscle weighs more than fat.

“When I hear this statement, I always think of the old riddle: Which weighs more, a pound of feathers or a pound of bricks?” says Laura Stusek, MS, fitness coordinator for Westminster College in Salt Lake City, Utah. “A pound is a pound!”

Muscle vs. Fat: Clearing Up the Misconception

Common sense tells us a pound of muscle and a pound of fat have to weigh the same, but they do differ in density. This means if you look at five pounds of muscle and five pounds of fat side by side, the fat takes up more volume, or space, than the muscle. That’s important when you’re on a diet and part of your goal is the lean look of muscle, not the flabby look of fat.

So why do people say muscle weighs more than fat?

“I find people make this statement when they put on weight,” says Stusek. “One person will say, ‘I gained three pounds and I’ve been working out.’ The good-friend response is, ‘It’s all muscle.’ And while this is a very comforting thing to hear, it’s just impossible to gain three pounds of muscle in a week. It is common for exercisers to lose fat and gain muscle without a change in body weight, so I understand why people often get frustrated.”

Muscle vs. Fat: The Truth

The first step in a successful diet and exercise program is to banish the idea that muscle weighs more and is therefore bad. In fact, Stusek recommends tossing out the scale altogether.

“I try to get people to think about how they are feeling, how their clothes are fitting, and how their body has changed,” Stusek advises. “It’s a hard thing to do sometimes. The focus should not just be the number on the scale. If we only did things to make ourselves weigh less, we wouldn’t necessarily be healthier.”

7 Stubborn Fitness Myths

After diet, there’s nothing more rampant with myths, half-truths, and downright falsehoods than exercise-especially its effect on weight loss. Follow any of this inaccurate advice, and you may wind up wasting time, energy, and money, or even injuring yourself.

No need to bust out a lie detector, though. Jason Greenspan, an ACE (American Council on Exercise)-certified personal trainer and founder of Practical Fitness & Wellness, identified the seven most common, persistent misunderstood notions about fitness-and offered the honest truth to help you build a strong, lean body.

Myth: Muscle “weighs” more than fat.

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Reality: A pound is a pound is a pound-unless you’re defying the laws of physics. No substance weighs more then another one unless it actually weighs more. Simply put: One pound of fat weighs the same as one pound of muscle. “The difference is that fat is bulkier than muscle tissue and takes up more space under the skin,” Greenspan says. In fact, one pound of fat is roughly the size of a small grapefruit; one pound of muscle is about the size of a tangerine. But that tangerine is active tissue, meaning that it burns more calories at rest than fat does.

Myth: Weight training converts fat to muscle.

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Reality: This is physically impossible, Greenspan says. “Fat and muscle tissue are two completely different substances. Exercise such as strength training will help to build muscle, which encourages fat loss by increasing your resting metabolism so you can burn more calories throughout the day.” To get a lean look, you need to build muscle through weight training while simultaneously losing fat-but one doesn’t magically become the other.

Myth: Lifting heavy weights will cause women to bulk up.

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Reality: We just don’t produce enough testosterone, the male sex hormone that spurs muscle growth, to get big, meathead muscles. Lifting weights sometimes gets the blame for adding bulk because if you haven’t yet shed extra body fat, it can give the illusion that you’re getting larger, Greenspan says. But muscle boosts your metabolism, so don’t be afraid of those 20-pound dumbbells (or at the very least, work your way up to them).

Myth: You can walk off extra pounds.

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Reality: Although walking is good exercise and most Americans don’t do enough of it, if you want to lose a noticeable amount of weight, it’s not the best method since it’s low intensity and doesn’t burn a lot of calories during or afterward. To substantially shrink your belly and keep it flat, Greenspan says you want an integrated approach of strength training, cardio (preferably intervals), and a calorie-controlled diet. Adding in a few extra miles on your feet daily as one part of an overall weight-loss plan is good and good for your health, but that alone probably won’t lead to significant results on the scale.

Myth: You’ll burn more fat on an empty stomach.

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Reality: The body torches about the same amount of flab whether or not you nosh before a workout, Greenspan says. But your body also needs fuel in order to perform at its best, build muscle, and burn calories, so you should always eat something light about 30 to 45 minutes before exercise such as a protein shake, yogurt, or a piece of whole-wheat bread with peanut butter.

Myth: You should do cardio and strength on separate days.

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Reality: According to Greenspan, there is no scientific reason to keep the two isolated, and you up your chances of hitting your goal-whether it’s health, strength, or a pants size-by combining them. And then there’s that whole time-saving perk. Greenspan suggests doing a circuit where you alternate between combo exercises (squat to row or press, for example) and short, high-intensity cardio bursts (such as sprinting on the treadmill). Going back and forth like this with minimal rest builds strength and gets your heart rate up even more than a typical half hour on the elliptical or Stairmaster at moderate pace.

Myth: Long and slow cardio training burns the most fat.

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Reality: While it’s true that lengthy, slow workouts will use up more fat for energy, they’re not the way to go for fat loss; instead focus on the total calories burned during and after your workout. Ditch devoting 75 mind-numbing minutes to a slow trod on the treadmill, and do interval training or higher-intensity exercise for half-or even a quarter-of that time, which kills more calories at a faster rate and keeps your metabolism revved post-gym sesh.

  • By Shape Editors

Fat vs. Muscle: Understanding The Truth Behind The Images

What weighs more, one pound of fat, or a pound of muscle?

The joke is on you if you’re asking this question. It’s kind of like asking which one is healthier.

It is important to stress that in the case of fat vs. muscle there can be no clear winner; both are necessary for a healthy body. But, the balance of the two is what really counts.

Fat vs. Muscle: The Body Image

Take one look at any weight loss picture, the before shows a man, probably in his 40’s with a large belly and looking overweight. The after, shows a sleeker version of the same man; the belly gone and his weight substantially less.

Despite the image of health, there is no guarantee that the slimmer man is any healthier.

This point is perfectly illustrated when you consider the image of two people who both weigh approximately 85kg; but one has 10% body fat, the other has 25%.

Muscle takes up less space, and hugs our body much more comfortably than fat, but a pound of muscle and a pound of fat, still weigh the same.

Fat vs. Muscle – The Real Difference

A pound of fat weighs one pound. A pound of muscle weighs one pound! Muscle is more dense than fat.

Denser materials take up less space. This means a specific amount of muscle will occupy less physical space than the same quantity of fat.

It is this fact that makes the difference in the photos. The less body fat you have the more definition you will have round your muscles; creating a toned physique.

Despite what you may have heard, it is not possible to convert fat to muscle; or muscle to fat.

If you do not exercise your muscles will not grow and, because they are not being used, they will actually decrease in size. This will slow your metabolism and increase your fat stores.

In contrast exercise burns calories and; if you do not consume enough calories, the excess fat in your body is turned to energy to fuel your muscles; thus depleting your fat stores.

The result is just as in the image, fat has been burned and muscle built, but you should weigh the same; when muscle wins the battle of fat vs. muscle you look slimmer and fitter.

The only way that muscle can weigh more than fat is if you have a piece of muscle which takes up the same volume of space as a piece of fat. While this may be your eventual goal; it does not mean that muscle weighs more than fat. It just means you have a higher muscle content than you previously did and a lower fat content; which is healthy.

Why The Scales Are Bad

Most people monitor their weight loss progress through weekly, or even more regular, use of the scales. However, this can be misleading.

You can lose weight by reducing your food intake but not completing any exercise. The reason for this will be due to a loss of muscle on the body, not an increase in fat.

To really monitor your progress with weight loss or muscle building you need to monitor your diet; the Fit Father project can help with this. You also need to take accurate measurements of your waist, thighs and even arm muscles.

If you’re doing things correctly, you should lose 5-10 lbs of fat per month and gain 2-3 lbs of muscle per month. Of course it depends on your specific situation, but that would be a reasonable goal for someone working hard.

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Scales simply show the weight of your body; this can fluctuate based on a variety of different criteria:

  • Muscle will be between 30-55%
  • Fat between 10 and 30%
  • Water in your body 10 to 25%
  • Bones can be as much as 15%
  • Your organs will be approximately 15%

The exact distribution will depend upon your fitness level. The fitter you are the higher you percentage of muscle and the lower your fat level is; but a body fat percentage calculation is really the safest way of knowing if you are really winning the fat vs. muscle battle.

Embracing Muscle

It doesn’t matter if you are looking to lose weight or build muscle, you should be aware that muscle is extremely beneficial to your body and your overall health:

  • Muscle boosts your metabolism. Because it is denser than fat it requires more calories even when resting. The more muscle you have the more calories you will burn. Providing you stick to a sensible diet it will be difficult for you to gain fat.
  • Improves Bone Mass. Muscle works to strengthen the bones it surrounds and supports; making them denser and reducing your risk of injury.
  • This is an obvious benefit of muscle. If you complete compound exercises you will improve the strength of several muscles at the same time. The added benefit of this is an improvement in your core strength and balance.
  • Winning the war of fat vs. muscle means you will have better body definition. This will inspire confidence in yourself in a wide variety of everyday situations. You may surprise yourself at what you can achieve.
  • Strengthening Muscles. The stronger your muscles and the more calories they require the harder your body will need to work to maintain its resting level. This will result in improvements to your circulation, digestive system and the health of all your organs; reducing the risk of illness.

Fat vs. Muscle Additional Considerations

Higher levels of fat have been shown to increase the likelihood of contracting type 2 diabetes, coronary issues, respiratory disorders and even some types of cancer.

Regardless of the fact that you look better when your body fat is lower, research shows you are likely to live longer and be healthier; this has to be the best advantage of allowing muscle to win the battle of fat vs. muscle.

The right diet and even basic physical exercise can reduce your body fat; add in a good workout routine, such as the Fit father 24-min workout and you won’t recognize yourself within just one month.

This is just the tip of the iceberg! The Fit father Project is here to support you on every step of your journey, beating fat and improving muscle to ensure that you can give your family the time and energy that you all deserve.

Just remember, I am here to help and eager to hear your thoughts and suggestions! Have you personally experienced the fat vs. muscle images that I have spoken about? Share your story today!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide’, Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you’ll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I’ll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on fat vs. muscle.

A Pound is a Pound: The Difference Between Muscle and Fat

A pound of muscle is no different than a pound of fat, right? They both weigh the same, so does it really matter?
The simple answer is yes, it matters.

Muscle is vital to the functioning of your body. Your heart is a muscle just the same as your bicep is a muscle. While one pound of muscle may weigh the same as one pound of fat, muscle is denser and takes up less space than fat. Muscle oxidizes fat at rest and with exercise. This means that regular exercise can give muscles a boost in fat oxidation making it easier to maintain or lose weight.

Fat is essential. It insulates organs, stores energy, and assists with internal messenger systems. While this may be the case, the percentage of fat that the average human being currently carries with them exceeds the necessary amount for this basic functioning.

To simplify, let’s look at the following:

An individual who weighs 150 lbs. and has high muscle content will look very different than a 150 lb.-individual with a high fat content.

At rest, 10 lbs. of muscle will burn 50 calories while 10 lbs. of fat will burn 20 calories. This may not seem like a big difference, but over the span of a month, the muscle burns 900 more calories than the fat.

So when you get on the scale and you don’t see the number move but you know that you have been eating right and exercising, remember that you are most likely gaining muscle. Sometimes the best thing to do is step away from the scale and focus on how your clothes fit and how your body is changing visually. The scale is not the only sign that change is occurring. You can lose inches without losing weight.

Check out our Fat vs. Muscle poster on Pinterest!

9 Before-and-After Photos That Show Weight Is Just a Number


When you’re following a workout plan, eating healthy, and even setting aside time in your schedule for some much needed self-care, it’s easy to get hung up on numbers as a way to measure if you’re on your way to meeting your fitness goals.

Especially scrolling through Instagram where all you see are before-and-after photos documenting just how many pounds were shed to get those toned stomachs and sculpted arms. But, some women have set out to prove that a healthier body doesn’t depend on what the scale reads by posting before-and-after photos of their fitness journeys that only show less than a 10 pound difference from start to finish.

The following 9 women show us that a healthy, strong body isn’t in the numbers on the scale.

VIDEO: Fitness Trainers Reveal What they Never Eat Before or After a Workout

“And for anyone just seeing this for the first time YESSS really 2 lbs, the scale doesn’t measure fat vs muscle! Keep going girls,” wrote powerlifter and mom of four Adrienne Osouna. With this side-by-side photo of the progress she made with weightlifting, she makes an important point: The number on the scale doesn’t measure muscle gain and definition.

Fitness ‘grammer Teagen says “screeewwwwww the scale” and we agree. Instead of obsessing over the fluctuating number on her scale, she prioritizes eating a balanced diet of healthy carbs, fat, and protein.

What good is smaller number on the scale, if you can’t do a single full push-up? Instagrammer Vicki may currently weigh 3kg more than the beginning of her fitness journey, but thanks to her training she’s more toned and can do 26 full push-ups.

Health coach Katie Koch makes an important point about weight: Everyone, including health coaches can get hung up about it, but at the ends of the day, it’s not about the number, but how you feel. “Yes, coaches are human too! I struggle just like the rest of you. I knew I needed to revamp my nutrition and get back to my daily workouts, that is when I feel my best!…And isn’t it crazy that there is only a 3 lb difference between these two pics?” she wrote in her photo’s caption.

Kelsey Wells just slammed that smaller numbers equal success with a single ‘gram. In the trio of photos, the fitness blogger proved that your weight doesn’t measure progress. “…there is only a 5 lb difference between my starting and current weight, but my body composition has changed COMPLETELY. I have never had more muscle and less body fat than I do now. I have never been healthier than I am now. I have never been more comfortable in my own skin than I am now. And if I didn’t say #screwthescale long ago, I would have gave up on my journey,” she said.

RELATED: 12 Before-and-After Photos That Will Make You Rethink Everything You See on Social Media

Registered dietician Kaila Johnson’s weight may have stayed constant in the past year, but that doesn’t mean her body composition did, too. “On the left (current) I have more muscle mass with less body fat, whereas on the right (10 months ago) I’m holding more body fat and less muscle mass.”

“I weighed myself this morning out of curiosity and guess what? I GAINED 1kg since I last checked during my regular check up, which means there’s only 1kg difference between the two pictures: the left is the day I started #BBG and the right is today after 71 weeks of @kayla_itsinces kicking my butt and eating better. But in terms of strength, mental and emotional wellbeing, happiness and body composition, there’s a massive difference between the two. This goes to show, once again, that the number on the scale is not a real measure of the progress we’ve made in our journeys.” Preach Asphaire.

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Don’t give up. One day you’ll Iook back and be glad you didn’t 👊#transformationtuesday .

A post shared by Katie Scarlett Lolas (@lady.lolas) on Nov 14, 2016 at 10:16pm PST

Throughout her fitness journey that she documents on Instagram, Katie Lolas has shown us that progress doesn’t depend on the scale.

View this post on Instagram

My measurements: March 2015 👉🏼 December 2015 Although I haven’t lost significant inches, I’m still happy with my progress. I’ve completely transformed my body and mindset, and that’s a win in my book! 🙌🏼💯🏆🎉 #transformationtuesday #fitnessjourney #fitnessmotivation #strongerthanyesterday #slowandsteadyprogress #fbggirls #annavictoria

A post shared by Ashley (@thefitwaywithashley) on Jan 3, 2017 at 8:42am PST

“Although I haven’t lost significant inches, I’m still happy with my progress. I’ve completely transformed my body and mindset, and that’s a win in my book!” We agree, Ashley!

True or False: Muscle Weighs More Than Fat

TRUE OR FALSE : Muscle Weighs More Than Fat

Written by Kanika Kohli | Reviewed by Adiana Castro, MS, RDN, CDN, CLT

This is False! Weight is an objective measurement – one pound equals one pound. On a scale, one pound of muscle is going to weigh the same as one pound of fat – just like one pound of gold is going to weigh the same as one pound of feathers. While one pound of fat and lean muscle weigh the same, their composition varies immensely. Muscle is much denser than fat, which means muscle occupies less space (volume) in the body compared to fat. Muscle has a leaner appearance due to its high density whereas fat occupies more space (volume) in the body. Two people could weight the same but could look very different depending on their body composition – a person with high body-fat percentage versus a person with high lean muscle percentage will be in two different sizes of clothes and health risk.

As we age our body composition changes, we lose muscle mass and our body fat percentage increases – even though we may weigh the same we don’t look or feel the same due to changes in our body composition. However, the good news is that diet and exercise can help attenuate these effects of aging. A diet rich in lean protein (seafood, grass-fed dairy, poultry, lean meats and plant proteins), fruits, vegetables, whole-grains and healthy fats (omega 3 fatty acids, plant oils, nuts, seeds and avocado) along with exercise (resistance and endurance) couple of times a week can help improve body composition.

Healthy Body Fat range (% Body fat) (ACSM)

Does Muscle Really Weigh More Than Fat?

While it’s a myth that muscle “weighs” more than fat, research does show that excess body fat can contribute to serious health conditions like stroke, heart disease, and diabetes. Britton KA, et al. (2013). Body fat distribution, incident cardiovascular disease, cancer, and all-cause mortality.

It may be a good idea to talk to your doctor and find out if your body composition is optimal for your health goals. Keep in mind that everyone is different and no two bodies are alike.

In the meantime, here’s how to get an accurate picture of how much fat and muscle you actually have on your frame.


The body mass index (BMI) is by far the most popular metric for what’s “healthy” when it comes to body composition. But it’s tricky to determine the ideal figure for each person, given how much muscle can shift the numbers.

That’s why some people have criticized the CDC’s BMI calculator. It takes into account only weight and height — not muscle or frame size. It simply can’t tell you how much fat you have.

If your result is 18.5 to 24.9, doctors would put you in the “normal” weight range for your height.About adult BMI. (2017). But if you’ve been hitting the gym and your guns are rock-solid, don’t be surprised if those extra pounds of muscle place you in the “overweight” or “obese” category.


The World Health Organization (WHO) recommends the waist-to-hip ratio (WHR) method, which may be more accurate than the BMI. In 2015, a study of 15,000 people found that a high WHR was linked with increased risk of death — even when those people had a “normal” BMI. Sahakyan KR, et al. (2015). Normal-weight central obesity: Implications for total and cardiovascular mortality.

To check your WHR, grab a measuring tape. Measure around the smallest part of your waist and then around the largest part of your hips and butt.

Next, divide your waist circumference by your hip circumference. According to WHO, a “healthy” WHR is 0.9 or less for women and 0.85 or less for men.World Health Organization. (2008). Waist circumference and waist–hip ratio: Report of a WHO expert consultation.

Measuring tape

On your health journey, you can also take progress pictures and body measurements every 4 to 6 weeks at the same time of day (mornings are a fan favorite). Grab your measuring tape and jot down the circumferences of these areas in a journal or on your phone. Don’t forget the date!

  • neck
  • biceps or widest part of your upper arms (your dominant side may be larger)
  • natural waist (for women)
  • widest part of your stomach
  • hips
  • butt
  • thighs
  • calves

If you’re OK with it, ask a friend to help you measure. It can be tricky to measure your left biceps with only your right hand (some of us just don’t bend that way).

Body fat percentage

To get super technical, you can buy a body fat scale if you’d rather know the specifics in the comfort of your own home. You can also head to the gym and have a trainer measure you with calipers, a method that’s been around for at least 50 years. Allen TH, et al. (1956). Prediction of total adiposity from skinfolds and the curvilinear relationship between external and internal adiposity.

Your gym may also have a handheld body fat analyzer. It looks like a machine from the future, and it works by sending a (harmless) current through your body.

Basically, if you have more fat, the signal travels more slowly. If you have less fat, the signal speeds up. If you give this a go, know that your results may vary depending on how accurate the device is and how hydrated you are.

Good ol’ mirror check

Though these methods are less precise, you can also measure your results by how you feel, with a glance in the mirror, or based on how your clothes fit.

And don’t forget: Success isn’t just physical — strength counts too. Celebrate your personal records (PRs) in the gym as well.

No matter what or where you’re celebrating, the holidays are a magical time of year. The eats are extra delicious and usually a touch sentimental (Grandma’s cookie recipe, #FTW), runs are more-often-than-not chilly with a side of red cheeks, and everyone’s in the spirit of giving. One thing that’s not always idyllic? That number on the scale after back-to-back weeks of celebrating all things merry and bright. ‘Tis the season when many freak out a little about excess calories and a shift in regular workout programming.

Not to worry—there are loads of reasons that number on the scale could be on the rise. So as a friendly yearly reminder, here are some expert-backed reasons why you can’t obsess over what the scale says this season.

1. Muscle weighs more than fat.

Yes, you’re eating more than usual. But ask yourself: What’s my workout routine look like at the moment? Remember: Muscle tissue is more dense than fat tissue, which means that yes, it weighs more. Make an effort to think about the bigger picture. How do you feel? Sluggish? Speedy? That should be the first indicator when deciding how to modify your diet or activity.

It’s also worth noting that runners need increased glycogen stores to fuel for longer runs. These “stores,” which are essentially carbohydrates stored as energy in our muscles, can mean extra pounds, both because of the extra water required to break down and store those carbs—and the carbs themselves. The upside is that the fuel (or carbs) you consume during the holidays is just waiting to be used on that next weekend long run. Take advantage of time off from work/school/life and squeeze in a few extra miles or a set of squats, lunges, and push-ups. No matter what the scale says, you’ll feel better.

2. Salt makes you retain water.

I challenge you to think of a savory or sweet holiday treat that doesn’t involve a hearty dose of salt. That’s right, even most of your favorite cookie recipes call for the white stuff. When you eat salt, it’s absorbed into the cells and brings along excess water with it. “The holidays are also a big time for eating out,” says Dennis Cardone, D.O., chief of primary care sports medicine at NYU Langone Health. Which means you may suddenly have a much higher salt intake than when you cook at home, he says. That excess water can show up on the scale as pounds, but it’s much easier to shed excess water than it is fat.

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If you’ve overdone it on the salt, reach for a banana (also: spinach, beets, and navy beans). Research shows that potassium-rich foods like these help to counteract sodium’s effects by relaxing blood vessel walls and releasing retained fluid. Then get back on track with home-cooked meals, lots of drinking water, and regular workouts after the holidays.

3. A lack of sleep can affect the scale.

Office parties, family gatherings, late nights singing Christmas songs with your friends— whatever the reason may be why you’re up late and burning the midnight oil, less sleep can have a direct impact on your weight (and your recovery). Research shows that sleep deprivation can alter ghrelin and leptin levels, which stimulate your appetite. Make sure to prioritize shut-eye just as much as you do holiday fun, which could involve making a few sacrifices along the way. Know Thursday is going to be a late night? Don’t schedule an early workout for Friday. Control the controllable, and you can still have your fun, too.

4. Remember: It’s just a few weeks.

You’ve worked all year to get here, so it’s going to be hard to undo it all in a few days. This is just a once-yearly time for tidings and joy, so there’s room for all foods, including all 12 fishes and your Aunt Judy’s Italian tricolor cookies, in a balanced diet. “A lot of people set themselves up for disappointment when they label certain items as bad,” Cardone says. “The big rule around the holiday time is everything in moderation. If someone goes off their general diet or routine and has one or two big meals, it’s not going to make pounds stick around for good—especially if they’re sticking to some sort of exercise routine.”

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Cardone suggests that instead of getting caught up in the all-or-nothing mentality, remember how great you feel when you exercise. “Instead of saying ‘I’m not even going to bother to exercise,’ be gracious with yourself. Remember, every little bit counts.”

Emily Abbate Emily Abbate is a freelance writer, certified fitness trainer, and host of the podcast Hurdle.

Muscle and fat weight

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