Weight Loss vs. Fat Loss: Here's What You Need to KnowMay 23, 2023
Are you tired of chasing the number on the scale, only to feel disappointed?
In today's video, I'm uncovering the truth about Weight Loss vs Fat Loss and sharing the game-changing insights you need to know.
If you're new here, I'm Lesya, a nutritionist for professional women, and today I’m going to talk about something important that I get asked about all the time the difference between weight loss and fat loss.
I'll share the differences between them, how they happen in your body, and why focusing on fat loss is the key to reaching and maintaining your dream body.
So, let's jump right in!
First, let's quickly break down the difference between weight loss and fat loss.
Many people think they're the same thing, but they're quite different.
Weight loss refers to the overall decrease in your body's mass, including muscle, water, and fat.
Fat loss, on the other hand, specifically targets the reduction of body fat while maintaining or even increasing muscle mass.
When you lose weight, you could be shedding not just fat, but also muscle and water.
This means that the number on the scale might go down, but your body composition could still be unhealthy.
On the other hand, when you lose fat, you're specifically targeting and reducing the excess body fat you carry.
This helps you maintain muscle mass and improve your overall body composition, which ultimately leads to a more toned, fit, and healthy appearance.
Now that we know the difference between fat loss and weight loss, you might be wondering, how do you measure each of them?
Let's break that down next.
Measuring weight loss is pretty straightforward. All you need is a bathroom scale to track your overall body weight.
Keep in mind that it's normal for your weight to fluctuate daily due to factors like hydration levels, hormones, and even the time of day you weigh yourself.
It's best to weigh yourself once a week, at the same time of day and in similar clothing, to get a more accurate picture of your progress.
Measuring fat loss, on the other hand, involves assessing your body fat percentage and tracking inches lost.
There are a few different methods for measuring body fat percentage, and we'll go through some of the most popular options.
Body Fat Calipers: A simple and cost-effective method is using body fat calipers.
These handheld devices measure the thickness of your skin folds at various sites on your body. The measurements are then used to estimate your overall body fat percentage.
Make sure to follow the instructions carefully, and it's best if someone experienced takes the measurements for you.
Bioelectrical Impedance Analysis (BIA): Another option is using a BIA device, which can be found in some bathroom scales or as handheld units.
BIA works by sending a small, safe electrical current through your body and measuring the resistance.
Your body fat percentage is then estimated based on the resistance.
However, BIA can be affected by factors like hydration levels, so consistency in measurement conditions is essential.
DEXA Scan: "If you're looking for a more accurate method, consider a (DEXA) scan.
It uses low-dose X-ray technology to provide a detailed breakdown of your body composition, including muscle mass, fat mass, and bone density.
While DEXA scans are more expensive and require a visit to a medical facility, they provide the most accurate assessment of your body fat percentage."
In addition to measuring body fat percentage, tracking inches lost can give you a better idea of your fat loss progress.
Use a measuring tape to measure key areas like your waist, hips, thighs, and arms.
Be sure to measure at the same spots and under the same conditions each time to ensure accurate results.
So, why is fat loss better than weight loss?
Fat loss is better than weight loss for several reasons:
Improved body composition: As I mentioned earlier, fat loss helps you maintain muscle mass, which gives your body a more toned and fit appearance.
Better health: Excess body fat, especially around the waist, is linked to various health issues like heart disease, diabetes, and even some cancers. By reducing body fat, you're minimizing these risks.
Increased energy and performance: By maintaining muscle mass and reducing body fat, you'll have more energy and better physical performance in your daily activities and workouts.
So, Why do many women focus on weight loss instead of fat loss?
The main reason is that the number on the scale has been deeply ingrained in our minds as the ultimate measure of progress.
We've been conditioned to believe that a lower number equals success.
It's time for us to shift our focus from the number on the scale to the composition of our bodies.
Instead of striving for an arbitrary weight, let's aim for a healthy body fat percentage and embrace the unique beauty of our shapes.
Here are a few tips on how to make that shift:
Ditch the scale: Instead of obsessing over the number on the scale, use measurements like body fat percentage or simply track how your clothes fit.
Focus on strength training: Incorporate resistance training into your workout routine to help maintain muscle mass and promote fat loss.
Prioritize your nutrition: After working with hundreds of women over the years, I've found that the best way to lose fat (not just weight) is through a Keto Carb Cycling Lifestyle.
Download my Carb Cycling Cheat Sheet in the description if you want my help.
Be patient and consistent: Remember that lasting change takes time. Stay consistent with your workouts and nutrition, and you'll see the results you desire.
Now that you know the difference between weight loss and fat loss, go watch the next video where I will share how fat loss happens- it's not what you might think.