Most people do not understand the difference between weight loss versus fat loss. Losing weight is actually quite simple; you need to weigh less on the weighing scales. You can achieve this in many ways, by reducing portion sizes and calories and even wearing different clothing.
Although most individuals pretend they want to lose weight, what they really want is to lose fat. Your goal should be to preserve as much muscle as possible and burn body fat.
Read on to find out everything you need to know about the difference between weight loss versus fat loss, how to measure weight loss versus fat loss, the best ways to lose fat, and the best weight loss calculator.
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Weight Loss Versus a Fat Loss: How Do They Differ?
Weight loss means a reduction in overall body weight, such as muscle, fat, and water from the body. In other words, weight loss simply decreases your overall body weight.
According to the Centers for Disease Control and Prevention, individuals who manage to lose weight gradually and steadily become more successful at keeping the weight off. The CDC recommends about 1 to 2 pounds (kg) per week).
Fat loss is a decrease in body fat, which is more specific than weight loss. You can lose weight and body fat by cutting calories; however, the quality of food you consume for fat loss is more critical.
You need to be more specific about your macronutrient intakes, such as protein, carbohydrate, and fat intake. You can lose fat by combining diet and physical activities.
Later in this article, you will discover foods to avoid and foods to buy to help you lose fat.
What Are The Different Types of Body Fat?
The main fat cells are brown, white, and beige cells, usually stored as essential, subcutaneous, or visceral fat.
According to the American Council on Exercise, males who are non-athletes should have a whole-body fat percentage between 14 to 24 percent, while females who are non-athletes should be in the 21 to 31 percent range.
Essential fat is the type of fat that is essential for your life. It plays a vital role in hormone regulation, such as the hormones that control fertility, vitamin absorption, and temperature regulation.
Abdominal or visceral fat is the ENEMY because it is a crucial player in a category of health problems.
According to Harvard Health Publishing, abdominal or visceral fat causes metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it can also cause breast cancer and the need for gallbladder surgery.
- On the one hand, subcutaneous fat (the pear shape) is the fat accumulated in your lower body and is also the type of fat you can pinch.
- On the other hand, visceral or abdominal fat (the apple shape) is the type of fat that accumulates in the abdominal area. You can see and measure it, but you cannot pinch it.
How Can You Measure Weight Loss Versus Fat Loss?
You can track your weight loss journey quite easily. Regular weighing scales will help you track your weight. But remember that the scales do not reveal whether your weight is healthy or unhealthy, it doesn’t show you where you hold weight on your body, and it doesn’t consider muscle mass.
Measuring body fat provides a more specific result. It provides you with the percentage of body fat in your body, which you can interpret from body fat charts.
There is a considerable distinction between weight loss versus fat loss. Try not to aim to lose weight. Instead, your goal should always be to lose fat.
Remember, when you lose weight, you lose a little bit of everything, such as fat, fluids, muscle, and organ size.
What Are The Best Ways To Lose Fat?
To lose fat, you must ensure you consume fewer calories than you burn. This is the most important thing to understand when it comes to losing weight and body fat.
1 – Start Exercising
Aerobic exercise is an efficient weight-loss method. The CDC recommends incorporating physical activities to lose fat and weight.
Now that we have covered the type of food to switch to, the next thing is to have a step-by-step workout plan that you can use to support your diet changes. Check these top 40 Fat Burning Exercises That Are Proven To Work – Backed by Science.
These simple exercises you can do on your own and from the comfort of your home. You must be consistent with your routine and gradually build on it daily to get the best result.
2- Try to Get As Much Restful Sleep As Possible
Sleep is essential for many aspects of your health, including fat and weight. A study reveals that women who don’t get adequate sleep tend to gain more weight, including belly fat.
Study shows that the less you sleep, the more likely you will gain weight. Lack of enough sleep tends to disrupt hormones that control hunger and appetite and could be another cause of obesity.
In a 2004 research of more than 1,000 volunteers, researchers discovered that men and women who slept less than 8 hours a night had higher body fat levels than those who slept more, and the individuals who slept the fewest hours weighed the most.
3- Add Apple Cider Vinegar to Your Diet
In a 12-week controlled small study of males diagnosed with obesity, those who consumed one tablespoon (15 ml) of apple cider vinegar in a day dropped half an inch (1.4 cm) from their waistlines.
Check these 24 Disadvantages and Advantages of Apple Cider Vinegar – Backed by Science
4- Rebooting Your Kitchen And Building a Healthy Kitchen
You are what you eat, and this means that for you to live healthier, you must make changes and switch to eating better.
It might be difficult initially, and you might be tempted to fall back into your old habits, which is fine. Slipping once in a while is okay if you bounce back and stick to the plan.
Eventually, it will pay off, and you will be glad you made the right decision.
- Foods to Eliminate from your kitchen and Foods to Keep or Buy: Below are tables that explain the type of foods you need to eliminate and foods to keep or buy.
Foods To Eliminate From Your Kitchen:
You should avoid the foods listed below and stop eating them as soon as possible.
Foods to Keep or To Buy:
Foods that create a healthy foundation for your weight loss journey should be available in your home. So you need to restock your kitchen with the following food listed in the table below:
Is It Possible To Lose Weight And Gain Fat?
Yes, it is possible to lose weight and gain fat through body recomposition, which is an approach to weight loss that focuses on losing fat and gaining muscle simultaneously.
A study found that upper-body subcutaneous and visceral fat increase and decrease proportionately with short-term weight gain and loss. In contrast, a gain of lower-body fat does not relate to the loss of lower-body fat.
Most people Ask Why Am I Losing Body Fat But Not Weight?
Interestingly, if you adopt the body recomposition methods over other weight loss techniques, it may feel like your weight always stays the same because of the simultaneous gain in muscle.
Body composition relates to the amount of fat and fat-free mass (muscle, bone, and water) your body includes. It is also a lifestyle in which fitness and nutrition methods lead to healthy transformations in your body’s fat ratio to muscle.
If you do body recomposition correctly, you can change your body’s makeup to have less fat and more muscle.
Think Fat Loss, Not Weight Loss
Contrary to common belief, your muscle-to-fat ratio is the most critical indicator of overall health and fitness, not body weight.
Usually, people utilize a scale to measure their progress when attempting to lose weight. If the number on the scale decreases, most dieters assume success.
However, the issue with using a scale as the only way to track your progress is that most scales don’t distinguish between fat loss and muscle loss, which is an essential factor in measuring health.
A study shows that having too much body fat has been associated with several health problems and an increased risk of chronic conditions, such as diabetes, cancer, and heart disease.
In contrast, other studies found that having a healthy ratio of muscle mass to body fat can enhance your health while reducing your risk of diseases such as diabetes, cancer, and heart disease.
Weight Loss Calculator
Weight loss calculators are usually created based on a mathematical formula called the Mifflin St. Jeor equation, which measures the number of calories your body needs to function. It is also called the basal metabolic rate, or BMR.
Now how do you know which weight loss calculator to use? Researchers at the National Institutes of Health (NIH) have created a Weight Loss Calculator based on a mathematical model.
The NIH presents its Weight Loss Calculator as a cutting-edge tool that will empower individuals to take their health and well-being into their own hands, and it really is one of the best out there.
Weight Loss Calculator has been used in many studies and found to be incredibly accurate.
First, It begins by calculating your Basal metabolic rate (BMR), like every other weight loss calculator, then puts a value on your activity level during work or school and throughout your leisure time.
The National Institutes of Health allows you to decide on your goal weight, how soon you want to reach it, and what you are willing to do to reach your ideal weight.
Overall, there is a difference between weight loss versus fat loss. Your goal should always be to lose fat but not lose weight. Keep in mind that when you lose weight, you lose a little bit of everything, such as fat, muscle, fluids, and organ size.
Remember to be kind to yourself:
- Motivate yourself to stay active and run regularly with these 16 Surefire Ways
- Practice meditation and relaxation with these 25 Best Yoga Exercises To Lose Weight Faster And Look Gorgeous.
- Eat healthily and avoid foods that are bad for you. Check these 32 Foods That Burn Belly Fat Fast – Based on Science.
Please share this article and tips with your family and friends to help them learn the difference between weight loss versus fat loss. Do you still have questions? Do not hesitate to comment below.