Weight Loss VS Fat Loss: Which Is Better And Why?

You undoubtedly desire to lose weight if you’re like most individuals. And if you are like most people, you are probably confused about the difference between weight loss and fat loss.

They truly are two very distinct things. Weight loss is the process of losing water, muscle, and fat. Fat loss, on the other hand, is the process of losing only fat.

So, which one should you be striving for? The answer is – it depends. If you are overweight and want to improve your health, then you should focus on fat loss.

However, if you are of normal weight and just want to lose a few pounds, then weight loss may be a better option for you.

Keep reading to learn more about the difference between weight loss and fat loss.

Although they are sometimes used interchangeably, the terms “weight loss” and “fat loss” actually relate to two separate phenomena. Fat loss is the loss of actual body fat, while weight loss is the loss of overall body weight.

Body fat is made up of both storage fat (the fat that is stored in your tissue) and essential fat (the fat that is necessary for good health). When you lose fat, you will also lose some weight, but not all of it will be body fat.

Weight loss, on the other hand, refers to the loss of total body weight, which includes both fat and muscle mass. When you lose weight, you will lose some fat, but you may also lose some muscle mass.

Water Weight

Water weight is the weight of the water in your body. It can make up a large part of your total body weight. Most of the water in your body is inside your cells.

The average person is made up of 50-65% water. This percentage can vary based on age, gender, and body composition.

Water weight can fluctuate based on many factors. These include the time of day, how much you have been sweating, and your sodium intake.

You may also notice an increase in water weight just before your period. This is due to the increased levels of hormones during this time.

Should You Seek To Reduce Your Weight Or Fat?

There is much debate on whether a person should aim to lose weight or lose fat. Some argue that weight loss is more important, as it includes both muscle and fat loss.

Others argue that fat loss is more important, as it is the more harmful type of tissue to carry around.

The truth is, both are important. Muscle tissue is denser than fat tissue, so even if you lose the same amount of weight, you will actually lose more fat than muscle.

However, muscle tissue is also more metabolically active than fat tissue, so it is important to maintain a healthy amount of muscle mass.

Ideally, you should aim for healthy weight loss that includes both fat and muscle loss. This can be achieved through a balanced diet and exercise program that includes both cardiovascular and strength-training activities.

Ways To Calculate Fat Loss

Anthropometric devices could be used by medical experts to calculate a person’s body fat. Numerous measuring techniques are either expensive, difficult, or imprecise, and no single method is sufficient.

There are numerous methods for calculating fat loss:

  1. Body Fat Scales

    Body fat scales are a type of weight scale that uses bioelectrical impedance analysis (BIA) to estimate the amount of body fat. A tiny electrical current is passed across the body during BIA.

    The current travels more slowly through fat than it does through muscle, so the scale can use the current to estimate the percentage of body fat.

    Most body fat scales are quite accurate, but there are a few factors that can affect the accuracy of the reading.

    For example, hydration levels can impact the reading, so it’s best to weigh yourself at the same time of day and at the same level of hydration each time.

  2. Calipers

    If you’re looking to track your fat loss progress, you may be wondering if calipers are the right tool for the job.

    Calipers are a common method of measuring body fat percentage, and they could be quite accurate when used correctly.

    There are a few things to keep in mind when using calipers to measure fat loss. First, be sure to use a reliable and well-calibrated pair of calipers.

    Second, make sure you measure in the same spot each time, and third, take an average of several measurements to get the most accurate reading.

  3. Tape Measure

    A tape measure is a helpful tool to measure fat loss progress. To accurately track changes in body composition, use a tape measure to track girth measurements at specific points on the body.

    To use a tape measure properly, remember to:

    • Use a flexible, non-stretchy tape measure
    • Take measurements at the same time of day, in similar conditions (e.g. the following awakening and before consuming breakfast)
    • Measure girth at the same locations on the body each time


    By consistently tracking girth measurements over time, you would be able to accurately see changes in your body composition and assess your fat loss progress.

  4. Body Mass Index

    Based on height, weight, and other factors, the body mass index (BMI) is a measurement of body fat. It is a good indicator of whether you are at a healthy weight for your height.

    Being overweight is defined as a BMI of 25 or higher, whereas obesity is defined as a BMI of 30 or higher. You should create a calorie deficit in order to lose weight, which means you should expend more calories than you take in.

    There are several ways to do this, but one of the most effective is to increase your activity level. This could be done by adding more physical activity to your day or by exercising more frequently.

  5. Waist-To-Hip Ratio

    The waist-to-hip ratio (WHR) is a simple measure of fat distribution. You could calculate it by dividing your hip and waist measurements.

    A high WHR (over 0.8 for women and over 1.0 for men) indicates more abdominal fat and a higher risk of obesity-related diseases, such as heart disease, stroke, and diabetes.

    A low WHR (under 0.8 for women and under 1.0 for men) indicates less abdominal fat and a lower risk of obesity-related diseases.

    WHR is a better predictor of health risks than BMI (body mass index) because it takes into account both height and weight. BMI does not measure body fat directly, and it does not distinguish between different types of body fat.

How  To Keep Your Muscles While Losing Fat

Losing fat and maintaining muscle could be a difficult task, but it is possible to do if you are committed to your goals.

There are a few things you could do to help you lose fat and maintain muscle, such as following a healthy diet and exercising regularly.

If you are looking to lose fat and maintain muscle, here are a few tips to help you:

  • Follow a healthy diet: Eating healthy foods could help you lose fat and maintain muscle. Consume a lot of fruits, veggies, and whole grains. Avoid processed foods and sugary drinks.
  • Exercise regularly: Exercise is important for losing fat and maintaining muscle. Attempt to engage in exercise for at least 30 minutes each day. Walking, running, and participating in sports are all examples of this.
  • Get enough sleep: It’s crucial to get enough sleep for good health.

Final Remark

In conclusion, the distinction between weight loss and fat loss is an important one. Many people focus on weight loss, but what they really want is to lose fat.

While it is possible to lose weight without losing fat, it is very difficult to do so. The effective way to lose fat is to eat a healthy diet and exercise regularly.