Fat Loss v/s Weight Loss

Weight Loss V/S Fat loss
February 2, 2023 5 Comments

Weight loss and fat loss are two different but common things. You must have often heard about these two from people.

Fat loss and Weight loss are very different from each other. Weight loss is referred to as a decrease in overall weight including fat, muscle and water weight. Whereas fat loss is only said to reduce fat from the body.

Both the things are opposite to each other. But many people consider these two to be the same. Your goal should never be to lose weight, but always to lose fat.

When you lose weight, you lose everything! But if you want your fat to drop, then fat loss should always be the goal. If you just want to see the low number on the weight machine, then this may be wrong, because you lose valuable muscle to see some low number.

Losing weight is hard. For this, people follow the diet plan to lose weight as well as do workouts. But reducing obesity is more difficult than that. So today we will tell you the main difference between fat loss and weight loss. Will also tell how fat loss can be promoted. Let’s start with what is weight loss.

Weight loss

1. What is weight loss

Body weight is defined as the amount of muscles, bones, organs and water in your body. If you understand in simple language…

Weight Loss = Muscle Loss + Fat Loss + Water Weight Loss

Body weight is divided into two main categories.

  • Fat mass
  • Skinny body

Fat mass means how much total fat is in your body. Lean mass refers to the weight of your muscle, bone, water and other body parts. This often leads people to get confused and intentionally burn lean mass in a bid to lose weight. This is quite wrong.

If you only see your weight on the weight machine, then it is obvious that if your muscles lose weight, then you will not see any difference. If you are reducing muscles instead of fat by adopting crash diet methods or other shortcuts, then it is very wrong. Initially you may get good results but later the body will become weak.

If you are not eating enough or consuming a balanced diet, you tend to lose muscle instead of fat. Plus, one gram of carb holds 3 grams of water in the body. If you do not eat carbs then the water weight from the body is also less.

2. What is Fat Loss


Gaining muscle while maintaining lean mass is the best way to lose fat. Fat is essential in the body, due to which the soluble vitamins are well absorbed and also provide cushioning and energy to the internal parts of the body.

Fat loss = burning of fat stored in the body

Means there is extra fat in the body, its reduction is called reducing fat. The best way to reduce fat mass is through a calorie deficit and exercise regimen.

Everyone has a certain amount of fat in their body. This fat is often stated as a percentage of their total body composition. Like my body fat is 21%.

A male athlete can have anywhere from 7% to 13% body fat. Even athletic men of 6 feet store 12% to 17% fat. An average healthy man can have up to 24% stored fat.

When one consumes more calories than required, the body stores those calories for the future in the form of body fat cells] called adipocytes.

The most common body fat is the fat stored between the skin and muscles and around the viscera. No one can decide that fat loss can be done from any particular part of the body.

According to science, fat is reduced by the whole body and not by any particular part of the body. For example, if you want to bring abs by reducing your stomach, then for this you should reduce the fat of the whole body.

How to Know If You’re Losing Weight/Muscle, Not Fat


  • If you feel tension in the body after regular workout. So this is a sign that you are losing muscle.
  • Doing daily work gets tired quickly, lethargy comes, sleep comes.
  • There is a decrease in endurance and strength, as well as loss of balance during workouts.
  • The weight was decreasing earlier but now it has stopped.
  1. Why Losing Fat Is Better Than Losing Weight

Trendy weight loss diets give quick results, I understand that very well. But this is due to a decrease in overall weight. This means following the diet has reduced the muscles, water weight and as soon as you break the diet the weight will increase again.

Along with this, if the muscles are less than the body, then the body will also be weak along with many diseases, which can cause health problems. Muscles maintain the blood sugar level in the body, reduce the risk of inflammation and diabetes and also boost metabolism.

But if you lose fat, then only the frozen fat of your body will burn, which is of no use in the body. Therefore it is better to reduce obesity rather than losing weight.

2. Easy ways to reduce obesity

If you want to reduce obesity, then some things have to be kept in mind. Make up your mind to reduce obesity, you will be able to do it easily.

Eat protein rich food:

Eat more protein to lose fat, it is the building block of our body. Our body cells are made of proteins.

Therefore, when you reduce carb and fat from your diet, then protein rich diet should be taken for the maintenance and growth of muscles.

Weight Training

Do weight training:

Fat is reduced faster by weight training. It also helps in increasing muscle mass. By doing weight training, muscles grow and you get a lean body.

Calorie deficit:

Most people consume very less calories to lose weight, this is quite wrong. By doing this, muscle loss also occurs. So maintain a deficit of 500 calories from your TDEE under the guidance of an expert.


5 thoughts on “Fat Loss v/s Weight Loss”

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