Weight Loss vs. Fat Loss
The success of your journey is not defined by a number on a scale!⠀
Something I often hear from my clients is that their clothes are fitting better and they have more energy, but their weight has remained the same (or even increased). This can lead to major frustrations and may even make you think that you aren’t making progress, which is simply not true. There is actually a difference between weight loss and fat loss! A fairly common phrase is, "muscle weighs more than fat", when actually 1 pound of muscle weighs the same as 1 pound of fat. So, what does this phrase mean and why are my pants looser when my weight is the same? This is because muscle and fat differ in density, not weight! Meaning a pound of fat will take up more space under the skin than a pound of muscle because it is less dense. Muscle, being denser, takes up much less space than fat does. So even though muscle and fat weigh the same amount, muscle is more compact, which leaves more space in your clothes!
Also, there is a difference between weight loss and fat loss. Fat loss means lowering your body-fat percentage – the amount of fat you have throughout your body. Weight loss is reducing part of your total body - weight, which includes everything in your body - muscle, water, organs, fat, bones, etc. Fat loss is more specific than weight loss. You could lose body fat by being in a calorie deficit and increasing activity, just like with weight loss. However, with weight loss, you may lose muscle and water instead of fat. The quality and quantity of food you consume is more important for fat loss and lean muscle building. Your body needs a specific number of calories, protein, carbs, and fat.
Because of this difference in density between fat and muscle, two people could be the same height and weight, but their bodies may look very different depending on their muscle mass and body fat percentages! I encourage my clients to not hyper focus on the scale and incorporate non-scale victories and methods of tracking progress such as photos, measurements, how your clothes fit, mood, how often you’re cooking, etc. You are more than a number on a scale!
