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You've probably stepped onto the scales, only to be disappointed with what you're looking at. You wouldn't be alone if you felt like that. Sometimes, the scales can be deceiving.
More often than not, the numbers that you see do not represent the overall well-being of your body. In theory, you could be dropping numbers on the weighing scale yet seeing no difference in the mirror.
That's usually caused by misinformation regarding fat loss and mixing it up with weight loss. If you're keen to learn more about the optics of both terms, read on.
Weight Loss vs Fat Loss: What's the Difference?
Both weight loss and fat loss are often used interchangeably, but they cannot be further from each other. The truth is that weight loss and fat loss are not the same thing.
Weight loss is when a person loses weight and can be losing muscle, water, or even body fat. Fat loss is when someone loses body fat. So if you’re just looking at their scale weight, it could be that they’re losing muscle or water instead of actual fat tissue. While most people think that by dropping numbers on the scale, you could get abs, that isn't fully true. You can lose weight and still be fat.
So how do you determine whether or not someone has lost fat? You need to look beyond just their scale weight, as it can vary from day to day depending on how much food has been eaten, how much fluid is consumed and excreted in urine or sweat during exercise, etc.
We recommend looking at other things besides just scaling weight before making decisions about whether someone has had success with their diet plan. In most cases, the mirror is your best friend.
What is Body Composition?
Body composition refers to the ratio of fat to muscle in the body. It's measured by using a scale and tape measure. It's important to know your body composition, as it tells you how healthy you are and not just how much weight you have lost or gained.
If you have more muscle on your frame than fat, your body is considered lean or muscular, which means it will burn more calories (energy) than someone with less muscle and more adipose tissue (fat).
Can You Tell The Difference Between Weight Loss And Fat Loss?
You can absolutely tell the difference between weight loss and fat loss by looking at your body.
Weight loss is a change in total body mass, including muscle, fat, and water. That's why an individual may weigh less but look the same after losing weight (due to water retention). Fat loss refers to changes in body fat only — therefore, it’s possible that someone could be heavier than before their diet but have less belly fat or carry more muscle.
Weight loss doesn't necessarily mean you're burning more calories than you're consuming, as some of the weight lost could be from water or lean muscle tissue. However, overall, if your goal is to lose excess pounds in your frame without sacrificing your hard-earned strength or tone, focusing on reducing body fat should be at the top of your list.
Should You Aim For Weight Loss Or Fat Loss?
The benefits of fat loss are numerous. It's definitely a more sustainable approach to weight loss and has a better effect on overall health than losing weight. If you're looking to improve your body composition, focusing on fat loss is the way to go.
However, if you're only interested in losing weight and don't care about having a healthier body composition (e.g., more muscle mass), losing weight can be an easier path for you to follow.
Can You Lose Fat and Build Muscle?
Yes, it is possible to lose fat and build muscle at the same time. The key is to create a calorie deficit in the body so that you burn more calories than you consume. However, that doesn't work if you're trying to get ripped at the same time as building muscle.
If you want to build muscle while losing fat, you need to have enough calories to support both processes. If your goal is simply weight loss alone (not necessarily looking great), eating fewer calories can help, but it won't build any new tissue or improve health markers like insulin sensitivity or blood sugar levels).
What is Better For You?
It's important to understand that fat loss and weight loss are not the same thing. While they may go hand-in-hand, the two have their own benefits.
Weight loss is a good goal if you want to improve your health and athletic performance, and/or boost your self-esteem. Meanwhile, fat loss is a good goal if your primary goal is to look shredded and leaner. Overall, fat loss is generally better, as it provides all the benefits of weight loss, with the added advantage of making you look leaner and chiseled.
It's also worth noting that losing fat can be much more difficult than losing weight. That's because it requires more time, effort, and dedication than just shedding pounds off your frame.
Takeaway
Weight loss and fat loss are both great goals, but they can have different results. Weight loss is typically measured by how much weight you lose, while fat loss is measured by how much fat you lose.
In this article, we explored the differences between the two goals, as well as why it’s important to understand your personal goal before starting any fitness routine or diet plan. We hope that helps clear up any confusion about whether your goal should be weight loss or fat loss.
