Understanding the difference between weight loss versus fat loss could be the solution to a successful weight loss journey.
I recently decided I wanted to take my fitness to the next level. I want to be ripped again. And that includes getting rid of some . . . weight.
Or, perhaps, fat?
The reason I decided that I wanted to take my fitness to the next level is the difference between looking like a regular, “healthy” mom that isn’t overweight but doesn’t necessarily look like she works out, to a ripped and obviously fit mom.
That’s what I used to be.
And I know it ’cause every time I went anywhere, people used to ask me, “are you a trainer?”
Now, I just don’t get that.
Knowing the difference between weight loss versus fat loss can help when beginning your weight loss journey, even if it is more of a toning or trimming journey.
If you don’t know the difference before you set out on your new goal path, you could be throwing away valuable muscle or simply eliminating water.
It can also be difficult to reach target weight goals when you’re already close. Sometimes it’s even more of a struggle to knock off the last few pounds than it is at the very start of your journey.
It is a little more complex than just getting on the treadmill to burn some fat. Sometimes those last few pounds just don’t want to go away!
If you’re trying to knock off a few extra pounds, wanting to change your physique, or at the beginning of your weight loss journey, it helps to remember that muscle weighs more than fat, and it also helps to know the difference between overall weight, and actual fat.
WEIGHT LOSS DEFINED
Understanding the difference between weight loss vs. fat loss is important when beginning your weight loss journey.
When you are are focused on weight loss, you’re focusing on a decrease in your overall body weight. You’re also focusing on the numbers that stare you in the face when you jump on the scale.
At this point, you are seeing the weight loss of muscle, fat, and water.
If you don’t know the difference between weight and fat loss, the fluctuation in numbers can be very confusing.
FAT LOSS DEFINED
Fat loss is specifically talking about your body fat.
You might not completely understand it yet, and that’s okay. Depending on your diet, workout program, and water intake, depends on how the numbers read on the scale and what it is that you are actually losing.
With a lot of sweating also comes dehydration. Dehydration equals water loss, which isn’t helping you reach your goals. As soon as you hydrate, your “weight” will be right back to where it was.
You have to learn how to target fat for successful fat loss.
CALORIE RESTRICTION AND WEIGHT LOSS
When you restrict your overall calorie intake, the misconception is that you are also restricting a needed amount of macronutrients. (Protein is often the biggest concern).
When people get caught up on these technicalities, it is easy to fall into a weight loss yo-yo of fad dieting, not being able to lose weight, or losing too much of the wrong weight too fast, and then gaining it all back.
Yes, your muscles need protein. But it is a myth that working out breaks down muscle tissue that can’t be built back up without large quantities of protein in the diet. You don’t need any more protein than you’d eat in a regular, balanced meal.
Working out simply inhibits the naturally occurring breakdown of muscle tissue.
More information and references:
- Protein sources and requirements for different activity levels: 8 Best Protein Sources for Vegans.
- Vegan muscle growth and protein: Vegan Powerlifting.
- Weight loss techniques.
- Required portions for a balanced diet: MyPlate.gov.
- Vegan plate: Plant-Based Food Guide.
CALORIES: GOOD VERSUS BAD
Calories come from all sorts of foods, healthy and unhealthy, empty and complex. Even from foods labeled healthy that really are not.
Counting calories is not necessary for weight loss or maintaining healthy weight. (The only time I suggest counting calories is for extreme situations, and even in this case, it is best when suggested by a registered dietitian.)
Empty calories don’t have nutritional value and don’t supply good energy for your body to function at peak performance. Foods with empty calories simply have loads of calories with zero nutrients. Since empty calories don’t have any nutrition for your body, they leave you hungrier and less satisfied and you’re more likely to eat more, more frequently, more of them, and put on more weight.
For example, whole wheat bread is high in fiber and is nutrient dense, which makes you feel fuller, so you eat less and get fuller quicker, and will stay full longer, which limits your need to consume more and more frequently.
White breaded foods can contribute to obesity, heart disease, and diabetes. The white flour is highly processed and filled with additives that don’t show up in your homemade 100% whole wheat bread.
Calories aren't the issue. It's the type of calories you need to concern yourself with.
Stop and consider where you’re getting your calories from. They should be from this list of foods:
- whole grains
- nuts
- seeds
- lagumes
- fruits
- veggies
I realized that when I moved into the city and began making more money, I options. More options can be a lot to manage and, if you’re not careful, it is easy to start adding unneeded calories.
Back when I was very fit and looked like it, I had very few options. I basically had two. Eat very unhealthy, because it’s cheap. Or, in order to eat very healthy, I had to cook from scratch. I chose the latter.
Recently, as I got to thinking about how I ate then vs. how I eat now, I started to realize that my lack of money and also living in the country, actually prevented me from buying junk. Now, I live 3 minutes from Whole Foods. That means a quick run for a tasty treat (healthy as it may be) is a lot easier than grabbing a can of beans out of the cupboard.
Quality is always better than quantity.
Pre-packaged items and the beautifully labeled boxes of some so-called healthy foods, are most often higher in fat content and calories, than if you cook from scratch.
When you make your own food, and when you start measuring out cups of oil or sugar, you start to realize just how much is actually going in your food. And then, you have the option to substitute!
Cooking from scratch is a glorious opportunity to really take complete control of your health.
WEIGHT LOSS VERSUS FAT LOSS: WHITE LIES
Just because food labels say low sugar, low carb, low fat, doesn’t mean it’s healthy and good for you.
There are a lot of vegan foods that are still processed, fattening and unhealthy!
Back when I was ripped, I made all my own food from scratch. I also had a garden, and we ate a lot of homegrown, fresh foods.
Eat the basics and you can't go wrong.
When you eat whole foods, which equals quality caloric intake, you don’t have to look for the lies. There are none.
When you are buying pre-packaged foods, things can sneak into your diet
without you even knowing. And how clever packaging can be, to help you sneak the bad into your diet.
Labels tell white lies. Vegan and vegetarian foods can be real fattening, just like any other foods.
When you make your own food, the devil is in the details, and it is in your control to take the devil (errr, the sugar & fat) out, when you’re the one making the food.
Vegan means no animal products. Vegan can still be white, fried, full of sugar, and absolutely fiber free, and full of empty calories. So read labels and watch for the lies!
Keep it real. Keep it basic.
THE RIGHT FITNESS
When you are building muscle and losing weight while building muscle, the numbers on the scale can be very tricky and quite frankly, frustrating.
It is not only important to be aware of how you are eating, but it is also a good idea to make sure that your workout routine is matched to help you achieve your weight loss, or gain, goals.
When you are building muscle while also losing weight, you may see that your weight doesn’t decline as quickly as you would like, and that can be frustrating.
Keep in mind that muscle weighs more, and is more dense therefore, if you are losing fat and gaining muscle, your weight loss may be a little slower, simply because your fat (weight) is being replaced by muscle (weight).
SIDE NOTE:
Use measurements instead of a scale, to monitor your weight growth and loss. You can gain weight and lose inches at the same time. When you see you’ve not lost the pounds you wish, but also see you’re an inch smaller in your waist, it is easier to swallow the slower weight loss.
Weight loss versus fat loss can be “seen” in measurements. You can actually see the inches lost, yet see that your weight hasn’t dropped too much, indicating that you are gaining muscle, not losing it!
WEIGHT LOSS VERSUS FAT LOSS DOESN’T MEAN MONEY LOSS
It is not true that you have to have more money to eat healthy to maintain healthy weight.
In fact, the more money you have, the more you visit specialty grocery stores and boutique restaurants.
Whole Foods and True Foods Kitchen aren’t even that special but they’re special enough that their prices are especially high. You can’t go there when you’re low on money! When you’ve got dough in the pocket, you simply get lazy, cause it’s easy to do.
And, it’s easily disguised as healthy with these fabulous organic, “low calorie, low fat” labels on your . . . already made, pre-packaged foods you can afford to buy!
WEIGHT LOSS VERSUS FAT LOSS: THE BASICS TO WEIGHT CONTROL IS BASICALLY BASIC.
Photo by Markus Spiske
Learn how to simplify your taste preferences, and your grocery shopping. Keep in mind the difference between needs and wants. And keep it whole! 🙂
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When I was beginning my fitness goals, the idea of bodybuilding didn’t cross my mind. Not really anyway. Maybe briefly, but I’d say it was more of a distant thought. For Jim on the other hand, it was a passion. I asked Jim what made him decided he wanted to be a bodybuilder, and he told me his story:
“
I heard through other people that Jim had won championships on a plant-based diet.
Jim replied, “To get to [desired] weight meant eating three large meals a day. Now that I’ve retired from powerlifting, my diet consists of a large breakfast and lunch, and a light dinner so I can keep my bodyweight close to competition weight.
he told me that he works out about 4 times per week for about an hour to an hour and a half a day. He said, “I divide my body in 4 parts: Chest day, back day, shoulder, arms day, and leg day. So all body parts are worked 1 time per week, while calves, abs, and forearms I will do 2 times per week.”
Or is it?
Your tea, soda and other sugary drinks cannot return to your refrigerator. You’ve got to keep them out of your grocery cart, out of reach, and not in your house at all. Water should remain your number one go-to for hydration. Always. 
easier to wait to eat when you’re used to eating at a certain time every day. 
exercising or changing your diet, keep track in 4-6 week intervals. Measure and/or weigh, but don’t worry so much about your weight as much as your measurements.
health problems as well.
The excuse mentality
is all fine and dandy
until it isn't.
Until you have hit that 200 plus pound mark and find it hard to breathe, bend over and tie your shoes, get in and out of the car, run with your kids, sleep without snoring, etc. Does that really sound like fun? Now you have high blood pressure, heart disease, you hurt everywhere, and have weight issues that are going to take years to set straight.
We simply cannot enjoy life if we are not 
If you are new to your health journey and really do not know how to put your health first, or where to start, read my 
