Go beyond weight: Fat loss vs. Weight loss

These days everyone is so conscious about their weight and how they look, they end up trying every possible thing on this earth. From low calorie diet to high protein, low- carb diet, etc. But what happens? They regain the lost weight (maybe double the lost weight) after they stop following these diets. Of course it's not possible to follow these diets for the entire life. Is it?

The problem is people want everything fast. In the process they forget that they have spent their so many years eating however they want and now they want results in just few weeks. There is no magical Sword.

When we have a low calorie diet, body tries to compensate by burning calories from the available tissues i.e. muscles. It is for this reason that when we lose weight through starvation diets, we lose muscle mass and when we inevitably regain that weight, we regain in terms of fat, which perhaps for this reason the so-called pattern of YO-YO dieting showed such a significant increase of heart disease even as compared to other individuals with obesity.

Fats are considered as enemies by people who are trying to lose weight. This is because fats have more calories per gram as compared to carbohydrates and proteins. For e.g. 1 gram fat produces 9 kilo calories of energy as compared to 4 kilo calories from proteins and carbohydrates. But few fats are essential for health and survival.

The common mistake everyone does is --they use their body weight as an indicator for their fitness progress and when they cannot notice their weight coming down on that weighing scale each week, they get demotivated. This is due to their wrong belief that they must be losing weight in order to change their body composition. Everyone often tend to forget the fact that their body weight is comprised of muscle, fat, bone, and water and all play a very important role in what number they see on the weighing scale each week. Two different people with same body weight can have different fat percentage.


Weight loss = Muscle Loss + Fat Loss + Water Loss

Fat Loss = Reduction in stored body fat

Weight Loss decreases your fitness level while Fat Loss improves your fitness level.

Weight Loss reduces your immunity while Fat Loss reduces the risk of diseases.

Weight Loss makes you look old while Fat Loss makes you look young.

Water loss can mislead you as losing fat. But in reality body fat percentage is the most reliable indicator of your fitness progress and you can do it without a weighing scale. Your body is made up of 50-70% water and you can easily lose weight by losing water. But it won't last long anyways!

So instead try to get rid of unnecessary water which your body is retaining .

How can you achieve this?--by drinking lots of water as water is the best diuretic which will help you to get rid of excess water , and cut down on your sodium (salt) intake as sodium leads to water retention. So just cutting down on your salt intake won't help as there is hidden sodium which is present in some foods like bread, your favorite Maggie, and other packaged and processed foods.

Fat Loss can be obtained by :

  • Strength Training

  • Cardio

  • Healthy Eating

  • Sleep for at least 8 hours

  • Stress Management

So, what do you think- You should aim for losing weight or fat?

Go beyond those calories and weighing scale!

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