DIGITAL PORTFOLIO FOR UNDERGRADUATE DIETETICS STUDENT

Have you ever thought, “If only I could bring the scale down a few pounds, then I would finally feel healthy?” What if you were told the number on the scale is not just unhelpful but also misleading? Many people, from fitness enthusiasts to those trying to maintain a healthy lifestyle, find themselves fixated on their weight. But what does this number honestly tell us about our health, and is it a reliable measure? This post challenges our thinking by showing why muscle mass is a better health indicator than the number on the scale and explores how GLP-1 medications affect fat and lean mass. 

​

The Scale Lies: Why the Number on the Scale is Misleading

Health is more than just the number on the scale. Our weight is composed of muscle mass, fat mass, bone, and water, and the scale, as well as our body mass index (BMI), cannot differentiate among them. Someone could be dropping weight but losing muscle, which can harm their long-term health. On the other hand, a strength trainer could gain weight from building muscle, since muscle weighs more than fat, even though they are actually becoming leaner and healthier. This is why a muscular person could be considered “overweight,” whereas someone with a “normal” BMI may have high body fat, which is linked to risks like type 2 diabetes or impaired glucose (Salmon-Gomez et al 2023). Our focus should be less on the scale and more on what our bodies are composed of.

​

Muscle Matters: The Real MVP of Health

While muscle mass may raise the number on the scale, it is a better indicator of our long-term health. It is crucial for optimal calorie burning, increased energy, and strong bones (Academy of Nutrition and Dietetics 2021). Increased muscle mass also enhances functional independence, promotes healthy aging, improves cardiovascular fitness, and reduces frailty (Chen et al. 2026; Joshi et al. 2025). It is not only important for strength but also for long-term health. 

​

Weight Loss vs. Fat Loss: The Role of GLP-1 Medications

GLP-1 medications have become a useful tool for helping individuals lose weight; however, they are not just reducing fat mass but also lean muscle mass. The loss of lean body mass, composed of muscle, water, and bone, has been shown in this population by DXA scans and raises major concerns about longevity (Oborski et al. 2026). To prevent muscle and bone loss, people on these medications should prioritize protein and regular resistance training in their daily routine. 

​

Bottom Line 

While we can become fixated on that number on the scale, it is time to let go of the idea that it determines our health. Our bodies are meant to change as we grow. Habits like regular meals, staying hydrated, eating a diversity of plants, and building muscle through resistance training are far better markers of health than weight (Academy of Nutrition and Dietetics 2023). 

​

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Renee Hutton, UGA Dietetic Intern 

​

References

Academy of Nutrition and Dietetics. 2023. Emphasizing health vs. weight for body-positive thinking. Internet: https://www.eatright.org/health/wellness/weight-and-body-positivity/emphasizing-health-vs-weight-for-bodypositive-thinking (accessed 27 January 2026).

Academy of Nutrition and Dietetics. 2021. Resistance Train to Prevent Muscle Loss. Internet: https://www.eatright.org/fitness/physical-activity/benefits-of-exercise/resistance-train-to-prevent-muscle-loss (accessed 27 January 2026).

Chen, C., Freire, C., Fu, Z., Teixeira, I., Adegas, M., Gomes, R., Rabaçal, R., Silva, S., Malheiro, A., Leite, L. B., Reis, A., Monteiro, A. M., Yang, J., Xiaolin, Y., & Forte, P. Impact of physical exercise interventions on functional fitness in older adults. Frontiers in Medicine. 2026, 12:1732129.

Joshi, S., Jabade, M., Nadaf, H., & Salve, P. Evidence-based pathways to healthy aging: A systematic review and meta-analysis of lifestyle interventions for longevity and well-being. Invest Educ Enferm. 2025, 43(3):e06.

Oborski, M., Oborski, K., Górski, S., et al. Liraglutide – Effects on Lean Body Mass, Muscle Mass and Prevention of Muscle Loss: A Comprehensive Literature Review. Quality in Sport. 2026, 49:67959.

Salmón-Gómez, L., Catalan, V., Fruhbeck, G., Gómez-Ambrosi, J. Relevance of body composition in phenotyping the obesities. Reviews in Endocrine & Metabolic Disorders, U.S. National Library of Medicine. 2023. Internet: pmc.ncbi.nlm.nih.gov/articles/PMC10492885/ (accessed 27 January 2026).

​

Pledge of Professional Civility

• I pledge to demonstrate respect to my colleagues and all others.

• I pledge to support constructive dialogue and positive engagement.

• I pledge to discourage the public belittling of my colleagues, even when we do not agree.

• I pledge to model professional conduct in all my public communications and actions.

​

This post was originally published on the UGA Dietetics Blog page: https://www.fcs.uga.edu/fdn/dietetics-blog.