Home » Weight vs. fat loss: Are you really losing fat?

Weight vs. fat loss: Are you really losing fat?

Weight vs. fat loss: Are you really losing fat?

Weight vs. fat loss: Are you really losing fat?. You hear a lot of people say they want to start losing weight.

What they actually mean is that they want to lose fat. But what is the difference between this? And do you need a different approach for the two?



Losing weight

Losing weight is something a lot of people say they want to do. All they do is trying to get the scale numbers down. But this is not making progress.

It is easy to lose weight, you just drink less water the day before, you eat fewer carbs, go to the bathroom or fast for a while. 

There are a million factors that contribute to weight if you´d like to see all you can click here. Doing any of these things will make the scale go down. This does not mean you have lost fat!

Right now I am going to cover some of the most common reasons why you lost weight, not fat.

Ways to lose weight not fat

Muscle loss. Muscle takes a lot of time and dedication to build. However, it also takes a lot of work to maintain your muscle mass.

So the moment you want to lose fat and you focus more on cardio and nutrition, there is a chance your muscle mass will go down.

Switching your focus from strength training to cardio is not the best option, contrary to popular belief. Strength training keeps your metabolism high when dieting, by impacting your metabolic rate for the better.

Water loss. Losing water is the fastest and most short-term solution for weight loss. To do this you need to cut out carbohydrates and salt from your diet for a while, and voila you’ll lose weight.

Now, this does nothing for your overall body composition in general since there is still a layer of fat covering your body.

However, there are a few situations where water loss can actually help. But these are very specific and will not apply to the majority of people.

Water manipulation is something you want to look at when you are doing a physique competition show or when you are getting ready for a photo shoot.

Why is this important to know for fat loss?

It is really important to understand this. Because this way you’ll also understand that the scale is not the only way you should be tracking your progress. Since it is not the most trustworthy.

Of course, it can help but it should not be the only way you track. You can take body measurements or take progress pictures as well.

This all together should give you a good idea of whether or not you are losing fat or weight.



Fat loss

Losing fat is the actual goal when you say you want to lose a couple of pounds. This can only be done in one way, a caloric deficit. What your amount of calories is that you need to take in is different for everyone. There are many calculators online that should give you a rough estimation.

There are two other things you need to start losing fat: time and patience. This is the hardest part of fat loss. It can take a few days or weeks for your body to really start burning fat. But you want results immediately.

This is mentally very challenging, you stayed on track of your diet for the entire week and maybe the scale even has gone up.

This can happen. Give your body a week or two to get used to the new foods and calories it is taken in. If nothing happens after this time you might want to lower your energy intake or go meet a professional.



Don’t fall for things like fat burners, special powders or plastic wraps around your body. These are all scams made by companies that want to make some money.

Strength training is a great addition to fat loss. It will not only burn some extra calories it also builds muscle! Muscle tissue burns more calories than fat tissue so you will not only be burning more calories in the gym but also out of the gym.

Taking in enough protein is crucial to build muscle and feel satiated during a caloric deficit. Try to aim for at least 15 grams per meal.

So now you know the difference between these two and that losing one does not mean the other one goes down as well! If you´d like to learn how you can set up your own fat loss program, you can click here.