What’s the difference between weight loss and fat loss?

A beginner’s guide to the difference between weight loss and fat loss - and why it matters.

When people go on a diet they often talk about wanting to lose weight but in actual fact it’s fat loss they need.

What’s the difference between weight loss and fat loss?

Weight loss: the total reduction of someone’s kilo weight from fat, muscle and water. Sadly you can’t spot target what you lose, so during this process you might also see your muscle tone go, too.

Fat loss: weight loss resulting from losing body fat.

Experts claim that losing fat while maintaining lean body mass is more important than overall weight loss. This is because we need body fat to function efficiently - it’s an energy source, helps regulate your temperature and protects your organs.

But excess body fat is detrimental to health and can increase your risk of chronic illnesses such as obesity, heart disease, type 2 diabetes and high blood pressure.

How can I lose body fat?

You can lose weight and body fat by reducing your calorie intake, known as a calorie deficit. Doing more exercise can also speed up results.

While eating less calories than you burn can aid fat loss, it’s important to make healthy choices and opt for foods that have nutritional value - aim for micronutrients: protein, fats and carbs, and be mindful of protein size.

How can I speed up the process of losing body fat?

Fat loss can be boosted by resistance training. Not only have studies shown that weight lifting can maintain and grow muscle, the more muscles you have the more calories you burn. If you want to learn how to build up strength and lift weights, try my MenoFit Strength plan.