January 15, 2016( Comments: 0 )

The difference between Weight Loss and Fat Loss.

Its 2016! Where did the time go? Christmas is over, New Years is over and now you are starting to feel the effects of how much food and drink you put away. The big question on many people’s minds at the moment is, howdo I lose this weight!?….But is weight loss what we are truly after? Or is it more fat loss that we are after? Both terms get thrown around a lot!! This article will help you to understand weight vs fat loss!

Weight Loss vs Fat Loss -What’s the difference?

Weight Loss: you are looking to lower your body-weight, the sum weight of bones organs muscle and fat.
Fat Loss: you want to lower the % of fat on your body while preserving muscle.
The problem with weight loss is that it can fluctuate daily since it is influenced largely by your stomach content, bowels, water retention, muscle loss or muscle gain etc…. By simply going off your“weight”, you really won’t know where you are at!
Two people that are the same height and weight can look drastically different depending on how much fat and muscle each person is carrying!


The scales can be evil and misleading -do not base your opinion of success or failure on this!

Example: Carbs bind to water; so when someone decides to eat less carbs, they will lose “weight”, but this is mostly water weight! This is why there are so many reports of weight loss with low carb diets in the first two weeks. The same goes for when someone increases their carb intake, there weight can go up! Again, this is mostly water weight. These weight fluctuations can go up and down daily and can sometimes be disheartening if you don’t understand what is going on.

Weight training will help you to build lean muscle while burning body-fat, but on the scales it can look like you’re not progressing!

Take a look at the picture below, the 5lbs of fat takes up a lot more space than the 5lbs of muscle!


My recommendation would be to ask your trainer for measurements, a caliper test or for truly accurate readings –a “DEXA scan”.

These are a far more accurate way to assess your progress!

A key point to consider: Cardio can help to really speed up fat loss, but without incorporating resistance training as well, you may windup ‘skinny-fat’- something to avoid! This refers to someone carrying a low body weight, but a high fat %!

A Take Home:your main goal with any fat loss plan should be to drop body fat while preserving as much muscle mass as possible.

When beginning a fat loss program start out slowly, safe weight loss is considered 1 to 2 pounds per week or 0.4 to 0.9kg per week, anything more than this and you are risking losing muscle mass. Aim to eat at least 5 servings of fruit and vegetables per day and try to get some form of protein in every meal, this will keep you feeling fuller for longer. Sustained fat loss occurs by modest reduction of calories or carbohydrates, or a combination of both. Reducing them too aggressively can decrease muscle mass and your energy levels will also suffer.

I would imagine that after reading this, majority of you will have a light bulb moment and change your perception of what your goal really is – knowledge is power ;) FAT LOSS over WEIGHT LOSS!!

Preparation is Key

You’ve probably heard it before – if you fail to prepare, then you prepare to fail! Having your meals prepared for the week, or at least the night before makes sure that you won’t be falling of track and heading down to the local bakery.

Also, try keeping a food journal! The app “my fitness pal’ is great, and by recording everything you eat – it can really helpwith your fat loss journey!
Try to record your journal until regular habits are formed!!

Things that could hinder your progress: (outside of the obvious things we all know like sugar, alcohol etc)

  • Watching TV while eating
  • Eating in the car
  • Eating from large serving containers or plates

Please understand that you will probably make a mistake or fall off the horse at some point in your journey, and that is ok! But make sure you get back on track asap, and the easiest way to do this is through preparation!

Comments are closed.