What’s The Difference Between Weight Loss V Fat Loss?

Weight Loss

Do you want to lose weight?

If the answer is Yes, you are wrong. Well, not actually wrong, but what most people want is to make Fat Loss. Both the terms Weight loss & Fat loss might sound quite alike, but they are worlds apart. It’s quite easy to get baffled between these two without having proper knowledge & guidance & easily get off track from your transformation journey.

In this article, we will be discussing what these two terms, Weight Loss & Fat Loss, actually mean & the difference between the two & what’s the best way one can apply these concepts in their fitness journey.

So before digging into it, let me ask you a simple question. Have you ever wondered why achieving your fitness goals becomes a never-ending struggle for you? No matter how much you try, you don’t seem to achieve those desired results. There could be various reasons behind it, but the most predominant one is lack of clarity. Many people tend to workout intending to achieve chiseled physiques but end up being skinny fat from obese. Sure they are in better shape than they used to be, but not necessarily fit & have they achieved their dream physique? Absolutely not.

What is Weight Loss?

Your body weight can be defined as the sum total of the weight of your muscles, your bones, your organs & the amount of water your body retains. Basically, there are three explanations for weight loss in your body: losing fat, losing muscle & losing water weight.

Muscle Loss

There could be various reasons for this to happen, but the most obvious one is when you don’t train your muscles enough. This is because our muscles require constant work to maintain. And to ensure this doesn’t happen, one has to strength train & also progressive overload to maintain or build more muscle mass. Another reason could be drastically reducing your calorie intake below your maintenance calories, resulting in muscle loss and weight loss. One more important factor that could result in muscle loss is not taking adequate protein in your daily diet. Without having enough protein in your diet, it gets next to impossible for the muscle tissues to recover & rebuild even if you are strength training & taking enough sleep to recover.

muscle loss & fat loss
Image Source – Google | Image By – https://sci-fit.net/anabolic-resistance-sarcopenia/

Water Loss

This is what happens when you hear people losing out 5Kgs – 10Kgs in a week or two. It’s one of the fastest ways to lose weight in a concise term period, which is also quite short-lived. You can do this by cutting down on carbs because carbohydrates retain as much as three times the water than any other macronutrient. When you are restricting carbs in your diet, your body won’t be retaining as much water & your body weight will reduce significantly. As simple as that.

But losing water weight is similar to polishing your car. It would certainly beautify your car & make it sleek but will be short-lived without any interior enhancements.

Fat Loss

This is what everyone should aim for, maximum lipolysis – also known as the process in which bodily fats are broken down in our body. This generally happens in the muscles’ mitochondria, so it is evident that the more muscles we have, the body tends to burn more fat. Regularly working out also helps burn more fat as exercises help regulate the lipolytic enzymes & improve mitochondria function, ultimately shedding off fat from our body.

weight loss
Image Source – Google | Image By – https://randywang.com/blog/how-to-burn-fat


So it’s not easy losing the right kind of weight quickly. It takes time & you really have to be patient throughout the process. It’s simple, but it’s not easy. I hope I am making sense here. So to end with, I am mentioning some Do’s & Dont’s that you can follow to ease up your fitness transformation to lose those extra pounds as healthily & as soon as possible:-


  • The very first thing that one needs is to be specific about their fitness goals. What they really want to achieve & give themselves a considerable amount of time to achieve that.
  • Calculate your maintenance calories & then deducting 500 calories from that could be a great start to initiate your fat loss journey. And as you hit a plateau, you can further reduce your calorie intake to progress even further. But keep in mind you cannot always keep on deducing your calorie intake every time you hit a plateau; you have to look at other options such as Cardio, HIIT, or progressive overload weight training to burn off those extra calories at the end of the day.
  • Rigorously track your calories & protein intake if you want real results & want it soon. A basic protein intake for someone who wants to build or maintain muscle mass & lose fat should be around 1.8-2.2 times the body weight in Kgs.
  • Be patient & trust the process.


  • Don’t fall for any kind of magic crash diet. You will never be able to stick with it for long & the chances are that you will gain all those lost pounds once you are off it or more.
  • Don’t change your workout routine way too frequently. Stick to a plan for at least 8-10 weeks. Track your progress & then make some changes if needed.
  • Don’t try to overdo your workouts in the beginning phase. This happens because, in the beginning, you are quite motivated to transform yourself & try to do more than what is actually needed & as time goes by, you lose motivation & your workout intensity begins to drop. So start slowly & steadily & build momentum.
  • Don’t compare your transformational journey with others. Every human body is different & will take its own time to reach a specific goal.


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