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With a growing number of people going for weight loss, many give in to several trends for weight loss without completely understanding the long term consequences.

Here you can find out the difference between weight loss and fat loss and lose weight the right way.

When it comes to defining weight loss, it takes into consideration the total weight reduction from body’s water content, muscle mass, bone density and fat

As far as fat loss is considered, it squarely refers to the total reduction in body’s fat%

Recommended: The Smart Approach to Building a Fat Loss Plan

When you want to lose weight, it is probably the fat that needs to be reduced. However, most people only pay attention to what the scale reading suggests. In truth, that is what you need NOT consider. What the scale shows is the total sum of your body’s water weight, fat, muscle mass, weight from organs and bones. And that is why this weight cannot be an ideal guide to direct you towards a healthy goal.

You’ll gain muscle while losing fat when you start strength training. But on the weight scale it may look like you’re not making progress: your body-weight will probably seem like it doesn’t change but your fat% will have changed.

Focusing on fitness:

What you need to understand is, losing weight does not make you fit. It is the total body’s composition that determines how fit you are. A fit body will have lower levels of fat% which are 10-15% for males and 15-20% for females.  

Going on a crash diet in a bid to lose weight can backfire, since you will be losing your muscle instead of fat, it will put your metabolism out of its full capacity in turn, making you gain weight.  

That is why; the focus should be on losing the fat. The best way to approach this is by gaining muscle to lose fat. Adding strength training to weight and/ or cardio will help you achieve your goals better.

Other than that, it always works in combination with healthy eating. So make it a point to eat unprocessed, wholesome foods, get enough protein to ensure muscle building and fat burning and get that sleep pattern under control.

Recommended: Carb-Cycling for Fat Loss- Good or Bad?

Here’s how you can keep a tab on your daily progress:


  • Don’t weigh yourself every single day: Changes and fluctuations keep happening day in, day out. Make it a point to check the weight every 2 weeks.
  • Don’t expect instant visible changes: It might take time to see anything significant on the outside, however, you will notice the change in your pace, performance and energy levels- all of which are good signs.
  • Trust the fat, not the scale: As mentioned earlier, don’t go for the whole weight always. Check your body’s composition that will tell you where you stand on the fitness level with your fat%.
  • Measure the inches: In case you are unable to get a complete fat% check up, you can still estimate your fat loss by keeping a tab on inches lost. Measure your girth, chest, arms, thighs and track these from time to time.
  • Log your workouts: Keeping a tab on total workouts/ time will give you an insight as to how much better it is improving. With increase in muscles, your strength and energy levels also increase. This shows on the performance.  


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