If you’re reading this article, it’s likely that you want to see the number on the scale decrease. There are many programs out there that promise quick weight or fat loss.
But what’s the real difference between losing weight and losing fat? It can be tricky to choose the right program, especially if you’re unsure about these differences.
In this post, we’ll clarify the distinctions between losing weight and losing fat. By understanding these two approaches, you’ll be better equipped to make informed choices on your fat loss journey.
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In simple terms, losing weight means a reduction in your total body weight, which includes losses from muscle, fat, and water. On the other hand, losing fat specifically refers to shedding fat only.
Think of it this way: losing fat means eliminating unnecessary or excess fat from your body, while losing weight can also mean losing essential muscle mass and water weight. Focusing on fat loss is definitely the healthier and more desirable approach.
That’s why our program, the 21-day fat loss challenge, is designed to prioritize fat loss over weight loss.
In short, your goal should be to lose fat as you work towards better health. Losing weight, which often involves losing muscle and water instead of just fat, can lead to negative health effects. Some of the downsides of losing weight (rather than just fat) include:
We want to avoid losing muscle mass or just water weight while aiming for fat loss.
You may have heard that muscle weighs more than fat, and that’s true. If your main goal is to improve your health, you shouldn’t lose muscle mass.
Kelsey Wells shared images on Instagram showing that she weighed the same in both pictures, but looked thinner and fitter in the one on the right.
One pound of muscle occupies much less space than one pound of fat.
Here’s a post from F45 Training Dee Why on Facebook illustrating the size difference between 5 pounds of fat and 5 pounds of muscle.
Losing muscle mass can be both dangerous and unhealthy. Additionally, maintaining a healthy amount of muscle mass actually aids in fat loss.
That’s right—muscle helps burn fat even when your body is at rest.
If you’re still not convinced about the importance of keeping a healthy muscle mass, consider the benefits it provides. Maintaining healthy muscle mass supports:
While we’re discussing what “weight” you should focus on losing, let’s also address water weight.
Our bodies are made up of about 80% water, which significantly contributes to our overall weight.
Just as we don’t want to lose muscle mass, we also shouldn’t concentrate on losing water weight.
You might think that reducing your water intake will help with weight loss, given how much of our bodies consist of water, but that’s not true or healthy.
Our bodies require water to function properly. Drinking less water is actually counterproductive to fat loss because it won’t help.
Conversely, staying hydrated promotes fat loss. Water also helps convert carbohydrates and proteins into the bloodstream for metabolism.
Now that you understand the importance of focusing on fat loss rather than weight loss, you might be curious about how to identify the difference in your own body.
It can be challenging to discern this on your own, and a scale won’t provide the information you need. So, let’s explore how to determine if you’re losing fat or weight.
Using a body fat scale is one way to monitor your fat loss. This differs from a traditional scale.
BODY FAT SCALE
Staying fit and healthy is just a step away. Simply step onto the large tempered glass platform and receive immediate results displayed on a sizable backlit LCD screen. Advanced sensors ensure that your results are accurate within 0.1 lbs, providing consistent weight measurements.
You can find various options online that will give you a clearer picture of your fat loss.
Another method to assess fat loss is by calculating your body mass index (BMI), which helps determine the amount of fat in your body.
A third way to measure body fat is by using calipers, which gauge the thickness of fat in specific areas.
Our program, the 21-day fat loss challenge, focuses on losing fat while promoting healthy muscle mass and maintaining water weight.
The best way to lose fat without sacrificing the weight you need to keep is by adjusting your diet and nutrition. Many diets and fat loss programs may require you to eat too little, which can be harmful and unhealthy.
Our program is different; we don’t ask you to eat less than your body needs. Instead, we encourage you to adjust your food choices—temporarily!
While other programs may strip you of essential nutrients and impose dangerously low calorie limits, our program emphasizes educating you about nutrients and minerals.
We even provide a list of approved and non-approved foods, so you won’t have to guess what will support you in the challenge.
It’s important to maintain a high protein intake, as protein helps the body burn fat. Reducing carbohydrates is another effective way to encourage fat loss.
Exercise is also a great way to shed fat.
However, be careful not to overdo it, as excessive exercise can be counterproductive.
The 21-Day Fat Loss Challenge program emphasizes two types of exercise to promote fat loss: daily walks and resistance-based circuit training. Both of these activities help you burn fat without putting too much strain on your body.
For a more detailed guide on how to lose fat quickly, check out our 21-day fat loss challenge. We assure you that if you follow our plan, you will lose fat quickly, safely, and effectively.
Not ready to commit? That’s perfectly fine! You can try a sample of our 21-day fat loss challenge for free. Get it here.
