Although the terms “fat loss” and “weight loss” are often used interchangeably, they have distinct meanings, and the difference goes beyond mere semantics.
Weight loss refers to the overall reduction in the number that appears on the scale. This includes all the components that make up your body weight, such as muscle, bone, organs, and body fat. Losing weight means that you have less of all these things.
In contrast, fat loss specifically targets the reduction of body fat. This refers to the soft, squishy tissue that accumulates beneath the skin and around the organs. When you lose fat, you may become smaller or leaner, but this does not necessarily mean that you will weigh less.
The distinction between weight loss and fat loss is important for achieving your goals. For example, you can achieve a toned, muscular body without losing much weight or any weight at all.
From a health perspective, fat loss is crucial. When your body fat percentage is within a healthy range (which can vary depending on your age, gender, and other factors), your risk of health problems such as heart disease, stroke, and diabetes decreases. However, weight loss alone may not guarantee improved health. For instance, you can still have excess visceral fat (the type of fat that surrounds your internal organs) even if you weigh less overall.
What is weight loss?
Weight loss is not just about shedding pounds on the scale, but it involves losing various components that make up your body weight. These include muscle, bone, water, glycogen, and fat.
- Losing fat can make you look more toned, help your clothes fit better, and improve your metabolic health. On the other hand, losing muscle can lead to a decline in metabolic health, making it harder to maintain your weight and increasing your risk of injury.
- Losing water and glycogen is temporary and can be affected by factors like diet, hormones, and fluid levels. Quick drops in weight that you may see at the beginning of a diet are often due to losing water and glycogen. However, once these stores are replenished, the weight loss may disappear.
- Losing bone density is a significant concern as it increases the risk of osteoporosis, making you more susceptible to injuries later in life.
While weight loss can be a part of your goals, sustainable and measurable change in your body requires fat loss. This is where exercise and proper nutrition come into play to lose fat while retaining muscle, leading to a healthier and more toned body.
What is fat loss?
Fat loss refers to the process of your body shedding fat, which can include subcutaneous fat, visceral fat, and intramuscular fat. Unlike weight loss, fat loss specifically targets the reduction of fat in the body, regardless of whether it results in a decrease in overall weight. In fact, adding muscle through strength training while losing fat may cause your weight to stay the same or even increase.
To determine whether you are losing fat weight versus muscle weight or water weight, there are more accurate options such as DEXA scans, hydrostatic weighing, or full body BIA, which can be accessed through a doctor or private health clinic. However, we recommend using body measurements with a tape measure and taking front, back, and side photographs about once a month. While these methods may not be perfect, they are accessible, easy to do, and fairly reliable in demonstrating progress toward fat loss.
The main differences
To summarize the distinction between weight loss and fat loss:
Weight loss refers to a reduction in overall body weight, which can result from the loss of various components such as water, muscle, fat, glycogen, or bone mass.
Fat loss, on the other hand, specifically refers to a decrease in body fat percentage.
While losing weight may or may not result in fat loss, losing fat can lead to weight loss as well as weight maintenance or gain, depending on other factors such as muscle gain.
Losing water, muscle, glycogen, or bone mass is not necessarily beneficial for your health, whereas losing body fat within a healthy range can decrease your risk of chronic diseases and improve your metabolic health.
Which one should I choose?
Should you aim to lose weight or fat? Ultimately, it’s up to you and your personal goals. If you place importance on the number on the scale, take a moment to reflect on why that is. You may discover that you want to improve your overall health and well-being. Perhaps you want to live a long life, be more active, or feel more comfortable and confident in your body.
If that’s the case, pursuing actions that lead to fat loss may be beneficial. This can involve developing healthy habits, tracking both fat loss and weight loss progress, and avoiding harmful behaviors like undernourishing yourself or pushing yourself too hard in the gym. Remember, focusing solely on the number on the scale can be misleading and may not necessarily lead to improved health.
Lose fat and maintain or gain muscle
If you’re looking to lose fat but also want to maintain or gain muscle, there are some strategies you can use. Losing muscle can have negative effects on your metabolism, energy levels, mobility, and risk of injury, so it’s important to prioritize muscle and bone mass. Here are some tips to help you achieve your goals:
Combine intermittent fasting with strength training.
Intermittent fasting involves alternating periods of eating with periods of fasting and can be an effective approach to losing fat while preserving muscle. There are many different approaches to intermittent fasting, such as the 16/8 method or the 5:2 diet. If you’re more experienced, you may want to try alternate-day fasting. However, it’s important to avoid extreme methods like water fasting or Eat Stop Eat, as they can be unhealthy and unsustainable. Shoot for a balanced, moderate approach to calorie reduction that will support your body’s fuel needs.
Focus on protein and other macronutrients.
Protein is essential for building and maintaining muscle, as well as boosting metabolism and managing cravings. However, it’s important to also include healthy carbohydrates, fats, fruits, veggies, and calcium-rich foods like dairy or tofu. These macronutrients work together to transform your body.
Incorporate strength training into your routine.
Strength training burns extra calories and builds muscle, which can increase your metabolism and help you burn more calories overall. However, muscle is denser than fat, so don’t get discouraged if the scale doesn’t change as much as you expect. As you gain muscle, your body shape may change and your bones may become denser, reducing your risk of conditions like osteoporosis and heart disease.
Incorporate strength training into your routine.
Strength training burns extra calories and builds muscle, which can increase your metabolism and help you burn more calories overall. However, muscle is denser than fat, so don’t get discouraged if the scale doesn’t change as much as you expect. As you gain muscle, your body shape may change and your bones may become denser, reducing your risk of conditions like osteoporosis and heart disease.
Include cardio in moderation.
Cardiovascular exercises like running, cycling, or rowing can burn calories and manage appetite, but too much cardio can cause muscle loss and trigger cravings. Find a balance that works for you and don’t forget to incorporate strength training as well.
Remember that everyone’s body is different, so it’s important to listen to your body and adjust your approach as needed. Prioritize your health and well-being above all else, and don’t be afraid to seek guidance from a healthcare professional or certified trainer.
Body composition
Measuring progress solely through the scale may not be the most accurate way to track fat loss. Instead, consider taking measurements to assess progress, as you may be losing fat even if the scale does not show a difference.
Your body composition comprises two primary components:
- Fat mass, which includes subcutaneous and visceral body fat.
- Fat-free mass, which includes everything else, such as water, muscle, bones, and organs.
Understanding the difference between weight loss and fat loss is crucial because muscle is denser than fat. Therefore, one pound of muscle takes up less space on your body than one pound of fat. As a result, two people with different body compositions might weigh the same, but their physical appearance will differ significantly. For example, an individual with more muscle and less fat will look different from someone with less muscle and more fat.
Moreover, regular exercise can make your bones denser, and your body’s water content can fluctuate throughout the day. There are many factors that contribute to your body composition, and it is impossible to predict how heavy or light your body will be at a weight it’s comfortable with.
In summary, a healthier body composition – having more fat-free mass and less fat mass – does not necessarily correspond to a lower weight.
