You Feel Leaner… So, Why Does Your Body Composition Scan Say You've Gone Backwards?
- TTG Staff
- May 21, 2025
- 5 min read
It's one of the most frustrating conversations I have with members.
"Josh... I don't get it."
"My clothes fit better."
"I'm getting stronger."
"I've lost weight."
"So why does my body composition scan say my body fat has gone up?"
If you've ever looked at your Tanita scan and thought, "That can't be right," you're not alone.
The good news is that your scan probably isn't telling you that you've suddenly gained body fat overnight.
The better news is that once you understand what it's actually measuring, those numbers start making a lot more sense.
A Body Composition Scan Is A Tool—Not A Report Card
At The Training Ground, we use the Tanita Body Composition Analyser because it gives us valuable information.
It estimates:
Body fat percentage
Muscle mass
Total body water
Visceral fat
Bone mass
Metabolic age
And several other useful metrics
It's one of the best tools we have for tracking progress over time.
Notice I said tracking progress over time.
Not judging success from one scan.
That's an important distinction.
Because every measurement tool has strengths and limitations.
The value isn't in one result.
The value is in the trend.
Why Your Scan Might Look Worse Even Though You're Improving
This is where people often lose confidence.
They've trained consistently.
They're eating better.
They're sleeping more.
They're feeling stronger.
Then the scan appears to tell a completely different story.
Before you assume something has gone wrong, let's look at the most common reasons.
1. Your Hydration Has Changed
This is probably the biggest factor affecting body composition scans.
Muscle tissue contains a large amount of water.
If you're dehydrated, your body can appear to have less lean tissue than it actually does.
On the other hand, if you're retaining more water than usual, your results can shift in the opposite direction.
That doesn't mean your body composition changed overnight.
It often means your hydration did.
For the most accurate comparisons, try to scan under similar conditions every time:
Around the same time of day
Well hydrated
Before training
Before eating a large meal
Consistency gives us better data.
2. Your Routine Was Different Before The Body Scan
Think about everything that can change in a single day.
A hard workout.
A couple of coffees.
A salty dinner the night before.
Poor sleep.
A stressful week at work.
All of these influence hydration and fluid distribution throughout your body.
Your scan simply measures the body you present on that day.
That's why we always encourage members to focus on trends rather than individual results.
3. Hormones Matter
For many women, hormonal fluctuations throughout the menstrual cycle can significantly influence fluid retention.
That doesn't mean you've suddenly gained body fat.
It simply means your body is carrying water differently.
If possible, try to complete future scans at a similar point in your cycle.
You'll end up comparing like with like, which makes the results much more meaningful.
4. Weight Loss Doesn't Always Mean Fat Loss
This is one of the biggest mistakes people make.
If your goal is simply to lose weight, your body doesn't automatically choose to burn fat.
It can also lose muscle.
That's why we place so much emphasis on resistance training and adequate protein intake.
Without them, a calorie deficit can reduce both body fat and lean muscle tissue.
Our goal isn't simply to make the number on the scales smaller.
Our goal is to improve your body composition.
There's a big difference.
What I Look At First As A Coach
When a member tells me they're disappointed with their scan, I am quick to make sure they are disappointed with all the data before we go into "what's next?"
The questions I ask:
Has your waist measurement reduced?
Are your clothes fitting differently?
Are you lifting more weight than you were twelve weeks ago?
Has your energy improved?
Are you sleeping better?
Have your nutrition habits become more consistent?
How do you actually feel?
Those answers often tell me far more than one body composition scan ever could.
Because if all of those things are improving, chances are you're moving in the right direction.
The scan simply hasn't caught up yet.
So, How Do You Improve Your Scan?
Ironically, the answer isn't trying to improve your scan.
It's improving your body.
The scan will follow.
Focus on the things that actually matter.
Lift Weights
Progressive strength training gives your body a reason to keep muscle while you're losing fat.
The stronger you become, the better your chances of improving your body composition over time.
Eat Enough Protein
Protein provides the building blocks your body needs to repair and maintain muscle.
Aim for approximately 1.6-2.2 grams per kilogram of bodyweight each day, spread across multiple meals.
Stay Consistent
The best body composition changes don't happen because of one perfect week.
They happen because of months of consistently making good decisions.
Train regularly.
Eat well most of the time.
Sleep enough.
Stay hydrated.
Repeat.
One Scan Doesn't Define Your Progress
Imagine stepping on the scales after Christmas lunch.
Would you assume you'd suddenly gained three kilograms of body fat?
Of course not.
You'd understand that food, hydration and timing all influence the number.
Body composition scans work the same way.
One scan tells us very little.
Five or six scans taken consistently tell us a story.
That's what we're interested in.
The long-term trend.
The Best Results Always Agree
One of the things I've learnt over the years is that genuine progress usually shows up in multiple places.
Your body composition improves.
Your waist measurement has reduced.
Your strength increases.
Your clothes fit differently.
Your energy improves.
Your confidence grows.
When all of those indicators point in the same direction, I don't get too concerned if one scan looks unusual.
Because coaching isn't about obsessing over one number.
It's about looking at the complete picture.
The Bottom Line
Your body composition scan is one of the most valuable tools we have.
But it's still just a tool.
It should support the conversation.
Not become the conversation.
If you're getting stronger...
Moving better...
Feeling healthier...
And building habits you can actually maintain...
You're making progress.
Keep showing up.
Keep training.
Keep eating well.
Trust the process.
The numbers will catch up.
Ready to Understand Your Results?
If you've recently had a body composition scan and you're not sure what it means, don't try to interpret it in isolation.
Chat to one of our coaches.
We'll look at your scan alongside your strength, measurements, training progress and goals, then help you understand what your body is actually telling you.
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