Weight loss vs Fat loss; what should you strive for?

By Ashika Rajan, Trainee Reporter
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Weight Loss
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If you’ve ever considered staying in shape, you’ve probably come across the terms weight loss and fat loss.

While both weight loss and fat loss are important in their ways and are sometimes used interchangeably, their actual meanings remain distinct.

Difference between the two

Belly Fat

Simply said, weight loss refers to a decrease in overall weight in the measure, either in kilos or pounds, and includes water weight, fat, and muscle.

Fat loss, on the other hand, refers to a percentile-specific reduction in body fat levels, or, to put it another way, weight loss from fat, and serves as a more accurate purpose.

Both words are crucial when it comes to losing weight, but figuring out what your top priorities are might help you get to your objectives faster and accomplish the transformation you want.

Why weight loss isn’t the same as fat loss?

One of the main reasons why fat loss and weight loss are used interchangeably is since the majority of people who are trying to lose weight want to decrease body fat as well. Losing body fat, on the other hand, is not the same as losing weight.

Second, fat loss cannot be measured using a weighing scale, unlike weight loss or a kilo-wise reduction.

It’s for the same reason that many experts argue that the number on the scale isn’t a reliable indicator of whether you’re losing fat or muscle, or how much of both.

Which one should you aim for?

Weight Loss Image

Weight loss may be your primary objective, but fat loss is the one you should focus on for healthy body composition.

Water and muscle loss may occur as a result of weight loss, which can be harmful to one’s overall health. On the other hand, emphasizing fat loss overweight reduction can help you lessen the risks of chronic diseases, inflammation, and muscle loss while also helping you maintain your weight loss.

Aiming for fat loss can help you get rid of excess fat, which can be hazardous, while also promoting lean tissue growth. Muscle tissues additionally, also help provide strength, agility and burn more calories, even when at rest.

In comparison to weight loss, focusing on fat loss promotes improved body function and vitality.

How can you track fat loss?

Weight Loss

A weighing scale alone may not be an accurate indicator of how much fat you’re losing or how much muscle mass you have.

However, more precise methods of detection, such as a body fat scale, can help you determine your body fat percentage and, as a result, direct you to the steps you need to take.

Using tools like skinfold capers can assist you in determining your body fat composition. It should be noted, however, that you may need some time to get used to these instruments.

How to lose fat while keeping muscle mass

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Once you’ve decided to focus on fat loss, the next step should be to look for ways to help you lose and maintain muscle mass.

Apart from working out regularly, there are a few more ways to ensure that you lose weight in the form of fat while maintaining muscle mass:

  • Make sure you get enough protein in each meal, if possible.
  • Consume fewer calories to achieve a calorie deficit.
  • Concentrate on high-intensity workouts like cardio and weightlifting.

If you want to lose weight (body fat), set a weekly goal of losing 500-700 grams.

Related: Vegetarians show healthier biomakers than meat-eaters; Study


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