Transforming Your Body: The Journey Of Mallory King And The Reality Of Weight Loss

Stepping on the scales when you’re trying to get in shape can be a frustrating experience. One day you’re happy with the figure, the next you’re gaining and questioning where you’ve gone wrong. This emotional rollercoaster is something many people face when they embark on their fitness journey. For some, the number on the scale can overshadow the hard work and progress made in other aspects of their health.

Mallory King, 32, knows this scenario all too well—which is why she recently shared her transformation on Instagram (@mallorykingfitness). Racking up over 856,000 views, King, from Orlando, Florida, can be seen turning for the camera at 170 pounds, then the clip cuts to a more recent full-length video showing her 160-pound physique. This stark contrast highlights the struggle many face: how can the scale not reflect the hard work put into transforming one's body?

In her candid post, she highlights that the scale increased by five pounds over the course of her re-compositing training. An extract from her caption says: “Those 5lbs are probably all from water and muscle, but it still messes with my head a bit.” The nutrition and online coach told Newsweek: “After 14 months, I put those videos together to see the transformation and was blown away that my body looked so different but the scale only changed by 10lbs.”

She elaborated, “I had lost a total of 15lbs but started bulking with creatine, so gained back five. The difference in the videos is 10 pounds.” This statement encapsulates a fundamental truth about weight loss: it is not just about the number on the scale but about the journey of body recomposition. “But this is the power of body re-composition, where you eat around maintenance with progressive overload in your training and adequate protein, and this allows you to build muscle while losing fat!” she explained. King estimates she gained 20lbs of muscle while losing 30lbs of fat, showing that even when the scale doesn’t move significantly, the visual changes can be profound.

King told Newsweek that she lost 75lbs but gained back 50lbs during pregnancy. At eight weeks postpartum, she returned to the gym, focusing on strength rather than the scale. She ate at maintenance, prioritized protein, lifted weights three to four times a week, and aimed for 10,000 steps daily. After 14 months, despite the scale showing only a 10lbs change, she saw a significant transformation. This is a reminder that fitness is highly individualistic and that progress can take many forms, some of which may not be reflected in the numbers on the scale.

Instagram users have flocked to the comments to share their experiences. Some have questioned her weight in the first video, while others have expressed empathy. “This has been me!! I went down two sizes in clothes!!! Yet the scale hasn’t moved. But I’m trusting the process,” said one user. Another commented, “That looks like much more than a 10-pound difference!” To this, King replied, “Body recomposition does seem like sorcery, but really it’s quite simple: you eat around maintenance, build muscle from training, and lose fat simultaneously. It’s not easy, though; recomping requires a lot of patience and dedication to your workouts. This transformation was certainly no accident!”

Speaking to Newsweek via email, she provided insight into the emotional toll weighing oneself can take. “Weighing your body can be a triggering experience for some, and if it does bring about uncomfortable emotions, it may be a good idea to take a break from it. Tune into how you feel and remember that the number on the scale does not dictate your health or worthiness. Everyone is different. Some people may feel best never weighing themselves again, and some may prefer a once-a-week weigh-in. Ultimately, decide what’s best for your health and happiness. If weighing yourself every morning causes you stress, that’s a sign to take a break.”

Instead of focusing solely on the scale, King suggests taking body measurements and progression photos to see how far you’ve come. She also recommends finding an item of clothing that is “a bit tight” and trying it on every two to four weeks to compare progress. This approach not only provides a clearer picture of physical changes but can also boost motivation and confidence.

In 2023, high-protein and mindful eating were the most prevalent diets in the United States, according to Statista. Additionally, calorie-counting and plant-based diets were also among the popular eating choices. King explained that the main reason she shared the June 17 video was to inspire others. “I want to inspire women to lift weights and get stronger. I love seeing women focus on strength over being skinny. My favorite part of my job is seeing women get to eat more and be happier with their lives and their bodies.”

Understanding Weight Fluctuations

Why does weight fluctuate on scales? This question is pivotal for many on their fitness journeys. Shoshana Ungerleider, an internist practicing medicine at Crossover Health in San Francisco, told Newsweek that weight fluctuations can be influenced by various factors, and understanding these can provide a more comprehensive view of one’s health journey. “The nature of weight loss beyond just the numbers on a scale is multifaceted,” she said.

Ungerleider explained that fluid balance plays a significant role; daily intake of water, salt, and other electrolytes can cause temporary weight changes. Secondly, muscle gain versus fat loss is crucial; as one engages in strength training, muscle mass increases, which may offset fat loss on the scale but lead to a leaner appearance. This means that while the scale might not reflect your hard work, your body can still be undergoing significant positive changes.

Additionally, hormonal changes, particularly in women, can impact weight due to menstrual cycles, thyroid function, and stress levels, which influence cortisol and other hormones. Lastly, digestive health, including bowel regularity, can cause variations in weight. Therefore, while the scale provides a simple measure, it is not the sole indicator of health or fitness progress. Emphasizing overall well-being, physical fitness, and body composition offers a more accurate reflection of one's health journey.

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