On Tuesday, I dropped a podcast on how to look better—not just weigh less.

Most people want to look better, obviously, but approach dieting as if their only goal IS weighing less.

There are important differences between these pursuits, as my client Sarah knows.

That's why she ditched her scale focus for a body composition focus, and lost almost 20 pounds of pure body fat using a specific four-step process.

I broke down all four steps here:

• ​Spotify​
• ​Apple​
• ​Any other platform​

But I wish I expanded on one more thing: how to know this four-step process is working.

Candidly, most people don't even know how to properly assess changes in weight—nevermind changes in body composition.

So here's how to know you're losing fat, specifically, and on track to maximize your visual progress like Sarah has:

1. You're not losing weight too fast
2. You're eating enough protein
3. You're training properly (most important by a MILE—and almost nobody does it)
4. You're getting enough decent sleep
5. You're seeing small changes in your measurements—especially at the midsection—every 2-4 weeks
6. You're seeing small changes in your photos every 2-4 weeks

A VERY important caveat: it does not matter if your bodyweight averages aren't really budging if your measurements are going down and your photos look better.

That means the four-step process is working—extremely well, actually.

You're developing muscle while losing fat: the holy grail of body composition progress.

You'll notice InBody scans, body fat calipers, and bodyweight scales that "tell you your body fat percentage" don't make the cut. They all have large margins of error that render the data pretty unreliable.

Again, here are the links to learn about the four steps:

• ​Spotify​
• ​Apple​
• ​Any other platform​

If your goal IS looking better, and not just weighing less: I strongly recommend listening.

Sam

P.S. This episode is particularly important for anybody on a GLP-1 to hear.