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Weight Loss vs Fat Loss: What should you Aim For ??

If you're trying to lose weight, there are a few different goals that you may have. Some people want to lose weight to fit into clothes better, while others want to do it for their health or to feel more confident. Another major goal is to lose fat. When most people mention fat loss, they mean that they want to shrink the amount of body fat on their body without losing mass elsewhere.

But do you know that Weight Loss and Fat Loss is not the same thing!! Let’s understand the difference between Fat Loss and Weight Los

Weight Loss vs Fat Loss ?
When you lose weight in kilograms or pounds it is known as Weight Loss and also includes water weight, fat and muscles and it might be detrimental to health. To achieve weight loss, you can focus on 

In short Weight Loss = Fat Loss + Glycogen + Muscles + Water

Fat Loss means that the you are losing weight from fat and this is healthier goal to aim for. “The lesser the body fat, the healthier the body”

This helps you to preserve as much muscle as possible and while helping to decrease the risks associated with chronic diseases, inflammation while reducing muscle mass loss. 

Fat loss also allows to maintain muscle mass thus leading to toned and fit look physique. 

In short Fat loss = Reduction or burning of stored body fat. 

What’s the Difference?

In weight loss we tend to loose muscle & water. This can have detrimental effect on overall health because a healthy muscle percentage has benefits like 

Fat Loss on the other hand helps to reduce factors like : 

You can reduce body fat or lose weight by keeping a check on your calories and quality of food but for Fat loss the focus has to be on food along with exercise 

So what’s the better option for You?

We can measure weight loss through weighing machine but how do we calculate fat loss or know if we have gained healthy lean muscle mass or fat mass.

A lot of talk is also around the concept of Body mass index (BMI), a factor of height and weight to predict the overall health status. 

Body Mass Index is a simple calculation using a person's height and weight. The formula is BMI = kg/m2 where kg is a person's weight in kilograms and m2 is their height in meters squared. A BMI of 25.0 or more is overweight implies more body fat stored in the form of visceral fat which leads to higher risk of diseases, while the healthy range is 18.5 to 24.9

But there are several studies point to the fact that people who are normal in weight but have more fat are at risk of developing diseases and also those who are overweight with decent fat might be healthy. There is no way to translate BMI values into body fat percent. Hence, instead of relying on weight, aiming to reduce the fat mass is an accurate way to get healthy. However a decent amount of essential fat should be present in the body to support the metabolic functions, particularly in women compared to men. 

Hence Fat Loss is preferred way to go ahead as compared to weight loss 

Signs that you are losing muscles not fat!

So now that we are clear Fat Loss is a better alternative the next step is identifying the method to go ahead with fat loss
To lose fat, a negative energy balance needs to be created. You need to be consuming less calories than you expend. This is the main component to losing weight and body fat.
This can be achieved by reducing portion sizes or tracking calories. To lose body fat you also want to maintain or increase lean tissues

Following are the recommendations:

Increase Protein Intake

Strength Training

Get more sleep

Replace your cold and hard drinks with Water or Green or Herbal Tea

Increase Fiber Content in food

Regular Exercise especially cardio