The difference between weight loss and fat loss

Weight loss? Fat loss? They may seem similar, but losing weight and losing fat are two separate things

Photo from Unsplash+ n collaboration with Getty Images

Does it appear like your workout isn’t getting you the ideal weight? It could very well be that the kind of workout you’re doing doesn’t suit your fitness goals. Fat loss and weight loss are interchangeably used, but both are different.

Weight loss

Weight consists of a number of things: muscle, fat, water, bones, and organs. Ideally, losing weight should target fat but losing other components can be mistaken for weight loss. For example, dehydration can lower the numbers on the scale but that means your body is losing water, not fat. In this sense, losing weight doesn’t necessarily equate to fitness. Two people could have the same weight but differ in terms of fitness.

It may be a lot simpler to lose weight: Consume less calories than you burn. This is the idea behind diets. You count how many calories you need and lessen the sweet and fatty food. Although studies suggest this may not be the case as long as you eat high-quality food and avoid processed food. Couple it with cardio, which is the kind of workout for losing weight since it burns enough fat with minimal muscle gain, and you may be able to slash those pounds you’re after.

You can lose weight but still have a lot of fat, and you can lose fat but have minimal changes in your weight

Fat loss

Fat loss means lowering your fat percentage, which should be 10 to 15 percent for men and 15 to 20 percent for women. Adding more muscle helps shed fat too because it has metabolic features that burn fat throughout the day. One pound burns six calories as opposed to fat, which burns only two calories. This is a more reliable way to determine how fit you are.

When it comes to the most appropriate workout, resistance and strength training are ideal because they increase lean mass and takes advantage of your muscle’s metabolism. Dietary habits are a bit different in this case because you still have to gain muscle. Your pre-workout meal should have more calories and be high in carbohydrates so your body doesn’t use protein for energy, and instead use it for muscle building.

It’s important to understand what your fitness goals are. You can lose weight but still have a lot of fat, and you can lose fat but have minimal changes in your weight. Though the ideal is fat loss, weight loss may be necessary if you’re overweight or obese. The point is that you identify what you’re really trying to achieve and tailor your workout around it, so you won’t be disappointed with the results.