Weight Loss Vs Fat Loss! Which Is Better?(2023)

So what is weight loss?

Weight loss refers to a decrease in your overall body weight from muscle, water, and bad losses. Simply put, it refers to the overall drop in the overall kilo weight. There are a number of things that can affect weight fluctuations on a daily basis, such as hormonal imbalance, varying sodium intake, different amounts of dietary fiber, and food. So weight loss happens when you consume fewer calories than you burn, by following a workout regimen as well. Weight loss is an arbitrary term and can mean anything that causes you to weigh less, such as:

  • Water
  • Muscles
  • Glycogen
  • Fat

If simply put: Weight loss = Water + muscles + glycogen + fat

Do not make the mistake of assuming weight loss and fat loss are the same thing.
What is fat loss?

Fat loss refers to weight loss from fat and it’s a more specific and healthful goal than weight loss. A percentile and specific drop in body fat level is understood as fat loss. In fact, fat loss consists of losing weight while maintaining as much muscle mass as possible, which will allow you to look more toned and get that fit look. To primarily lose fat, you need to prioritize strength and resistance training so you don’t put on muscle, you build muscles, but all with proper nutrition.

So, if simply put: Fat loss = Reduction or burning of stored body fat. 

What’s the difference?

Weight loss includes water and muscle loss which may be detrimental to over health. On the other hand, fat loss can help decrease the risk associated with chronic diseases, inflammation, reduce muscle mass loss and help you maintain the loss as well. Besides, we can lose body fat by reducing calories just like with weight loss but the quality of food we consume for fat loss is more important and fat loss cannot be achieved along by diet however weight loss can.

Also, unlike weight loss, fat loss cannot be mapped using a weighing scale.

So, what is the healthier option for you?

The answer is that it depends!

Slow and steady always wins the weight loss game. 

Both weight loss and fat loss help you drop kilos and fit in your old clothes. However, if we compare from the perspective of health, fat loss is far better than weight loss.

Dr Jain says, “Healthy weight loss happens with a healthy mind and a healthy body. You might have heard about how people want to achieve inch loss and weight loss. However, fat loss is healthy weight loss because as per studies the higher percentage of visceral fats leads to higher chances of comorbidities like obesity, diabetes, cardiovascular diseases (CVD), etc. An ideal Body Fat Percentage (BFP) is 10-20% in males & 18-28% in females.”

So, maintaining a healthy body fat percentage can help reduce your risk of these diseases and improve your mental health and overall wellbeing.

In the end, Dr Jain suggests following a low fat, protein-rich diet along with adequate fiber intake to lose fat and gain muscles.

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