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Difference Between Fat Loss And Weight Loss (What To Aim For)

We learn something new every day. That’s the beauty of life, and today we are going to learn the difference between fat loss and weight loss. Yes, it is not the same thing.

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 and 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 loss and provide you with additional information related to them. We will also figure out how you can lose your body fat and keep track of it.


Weight Loss

Weight Loss

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 wanted to get rid of. The simplest of these include:

  • You can lose some of your body weight by consuming a little less food than 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 you can lose the amount of fat to get the body you desire.


Fat loss

Fat loss

Fat loss is specifically the shedding off of the undesired fat from your body. It is a healthier process than 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 program aimed at losing fat.

In order to lose fat, the number of calories you consume has 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 for 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 program to blow back at you.

Here are a 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 ensure that your meals are rich in protein. Consuming proteins will help you maintain 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 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

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 your body fat accurately. 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 a few such tools for you:


Skinfold Callipers

Skinfold Calliper

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

DXA Scan

While the 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.


Hydrostatic weighing

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 

Body-Part Circumference Measurements 

This is the easiest and most convenient way to keep track of your fat loss journey. You can measure the particular areas of your body where you want to lose fat by using a measuring tape.

In the 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 the 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 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.


You May Also Like To Read:

How To Lose Fat Fast? 6 Effective Tips



By now, you must be aware that the terms “Weight loss” and “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.

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