You read that right! Losing fat and losing weight is not the same thing. In fact, in this article, we will look at the two in-depth so that by the end of this article you are able to differentiate between the two terms as well as have an in-depth understanding of both.
When you aim at decreasing your overall body weight that can be referred to as “Weight loss”. It may include reducing weight from your muscles, fats, as well as loss of water from the body. However, Fat loss is when you directly shed off your body fats. It is the kind of weight loss wherein you only burn your body fat.
We shall further take you into the details discussing the two kinds of Weight losses and provide you with additional information related to them. We will also figure out the ways in which you can lose your body fat and keep track of it.
Weight loss is often confused with Fat loss. The truth is that weight loss could refer to the loss of weight from any part of your body. It could be muscle weight loss, or water loss, as well as fat weight loss. In the process of trying to lose body fat, people might sometimes end up losing overall weight. Weight loss signifies the number of Kgs you would lose from your overall body weight.
You might have noticed that in our daily lives we casually use the word “weight loss” while referring to losing fats from our bodies. Losing “weight” or weighing less on the weighing machine is not a complicated procedure. There are a number of steps that you can adopt in order to shed off that extra weight you have been wanting to get rid of. The simplest of these include:
- You can lose some of your body weight by consuming a little less food than what you usually would.
- By keeping a check on the calories you take and reducing them, you can keep your weight in check too.
It is very important for you to keep in mind that when you try to lose weight you might lose your muscles which can be detrimental to your body. The aim is to shed off that extra fat and not lose your muscles and other important components of your body.
In case of fat loss, you can focus on building muscles while getting rid of excessive fat. Let’s dive deeper into what Fat loss is and how can you lose the amount of fat to get the body you desire.
Fat loss is specifically the shedding off of the undesired fat from your body. It is a healthier process than that of losing weight.
You must also note that fat loss cannot be measured the way loss in kilos or weight is measured. Therefore, your weight in KGs neither determines whether you are shedding fat or losing muscles, nor can it tell you the measure of it.
Benefits of losing fats over losing weight
Choosing to lose fat over the overall weight can help in reducing the risk of muscle loss while at the same time can help you lose a few kilos. Sticking to fat loss also reduces the risk of inflammation and chronic diseases.
How to lose fat?
Losing fat is a little more sophisticated process than losing weight. There are a number of factors that you will have to keep in mind while trying to lose fat. You must follow a proper programme aimed at losing fat.
In order to lose fat, the number of calories you consume have to be less than what you expend, thus creating a negative energy balance. In order to achieve that successfully, it is necessary to keep track of your calorie intake. In order to make up the negative energy deficit, your body will start burning the stored body fat to provide energy. While the process is slow, it can be effective for losing fat.
Proper strength training, cardio, sleep and nutrition are a few of the other requirements that will also promote fat loss for you. Apart from losing fat, these will help you in gaining muscles and increase your strength.
Tip: You must be able to strategize well if you don’t want your fat loss programme to blow back at you.
Here are few tips for you to make sure that the weight you’re losing is your fat and your muscle mass is being maintained:
- You need to assure that your meals are rich in protein. Consuming proteins will help you in maintaining muscle growth.
- Try to consume fewer calories in order to create a calorie deficit. However, don’t cut it down too much, as it can lead to muscle loss.
- You must follow a proper resistance program and spend time doing strength training exercises, cardio and weight training.
It is important for you to keep a track of your fat loss journey in order to know what your next step should be. There are plenty of ways in which you can get an estimate of your body fat percentage. The next section deals exactly with that.
Measuring Fat loss
Weighing scales are only good when it comes to measuring your body weight. It might not accurately help you detect the amount of fat you are losing.
However, there are other ways to detect accurately your body fat. There are tools that you can use to keep a check on your body fat percentage and you can plan the next steps of your fat loss journey accordingly. We have mentioned below few such tools for you:
Skinfold callipers can be used to estimate the fat percentage in your body by measuring the thickness of fat below the skin. They are affordable as well. However, it might take you a little time and skill to get adjusted to it and to be able to use it properly.
DXA (Dual-Energy X-Ray Absorptiometry) Scan
While DXA scan is an accurate and reliable way to measure fat loss, it falls on the expensive side. DXA Scan estimates the percentage of your body fat by using X-rays of two different energies. While it provides accurate information, it is not so easily accessible.
It is an efficient way of estimating your body weight based on the density of your body. You are first submerged in water and then weighed. Following that you are weighed on dry land. Through this technique, your body’s density is used to determine your body fat measure. However, this method may not be very convenient for everyone.
Body-Part Circumference Measurements
This is the easiest and the most convenient way to keep track of your fat loss journey. You can measure the particular areas of your body that you want to lose fat from, using a measuring tape.
In case of the Chest, you must measure around the nipples.
If you want to estimate the fat loss on your Waist, measure around the belly button.
In case of Hips, you would be required to measure around the highest point on your hips.
Is it better to focus on losing fat or on losing weight?
It is healthier to focus on losing fat rather than losing weight. Weight loss might lead to muscle loss, while as losing weight in the form of fat can help in maintaining muscle mass or even gaining it.
Does losing weight lead to fatigue and weakness?
Due to a restrictive diet, you may feel weak during your weight loss process. In order to avoid that, it is recommended that you make sure your body is getting all the nutrients it requires.
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By now you must be aware that the terms “Weight loss” “Fat loss” are not to be used interchangeably and that they are different. It has been made pretty clear too that when it comes to losing weight, you must particularly target your body fat instead of going for overall weight reduction.
Whether you want to gain muscle sustainably, lose weight, or do both—Mirganshi is the person you reach out to! She has a B.Sc in Nutrition and Dietetics from Lovely Professional University (LPU) and certification from Gold’s Gym Fitness Institute (GGFI). She grew up and completed her schooling in Jaipur, Rajasthan back in the early 2000s. Currently, she helps hundreds of individuals in correcting their diets, lifestyle habits, and physical health.
She currently lives with her husband in Navi Mumbai, and they have been happily married since 2017. She is also a fitness freak herself and has completed several marathons like TATA Mumbai Marathon, Pinkathon, and more! In her free time, she likes to listen to music while writing her journal. Discipline is her best friend, and she ensures to impart this virtue in her clientele as well.
Due to her impeccable grip on body nutrition and well-being, Mirganshi understands precisely what is right for your body and recommends/reviews products she only truly has faith in. Mirganshi is also a champion for mental health advocacy and understands how keeping your brain fit and mind sane is an essential part of well-being.