Fat Loss vs. Weight Loss!

What's the difference between losing fat versus losing weight? Which one are you doing?

You may have started your fitness journey and began seeing some awesome results! For some of you your goal is to gain a ton of muscle! For others, perhaps you have some extra "fluff" you want to get rid of, aka FAT! Let's just call it what it is, honesty is the best remedy for a long healthy relationship with the self and reaching your fitness destination. However, I'm sure some of you have reached a point where you're starting to wonder if your phone camera is malfunctioned, mirror broken, or weight scale out of whack! In other words, you've lost a ton of weight but that muscular or "shaped" look you desire just isn't shining through. Well, I have your answer right here! Let's dig into this topic and help you achieve your dream body!

(I'll be using a number bullet point system to quickly get straight to the point. I will elaborate as needed. This is in no particular order of importance, all equally important!)

1. Fat Loss vs Weight Loss - First thing to understand is what the difference is between the two. Fat Loss is where you lose mainly only fat. This is the goal for most. Weight Loss, however, is where you not only lose fat but you ALSO lose muscle! This is not ideal for most, but if you are extremely overweight or obese to where your life is truly in danger of major health risks then this is a more viable option for you. That being said, weight loss should still be a temporary goal as opposed to fat loss.

2. Calories In vs Calories Out - What are Calories In vs Calories Out? It's simple, it is the amount of calories you intake (eat) during a single day vs the calories you burn in a single day (calories out). For example, if you eat 2000 calories in a day and then you burn 2500 calories in that same day then you have successfully got into what is called a "caloric deficit". That's a fancy term for "you're gonna lose weight/fat". The same goes for the opposite. If you eat 2000 calories but only burn 1500 calories that day then you are now in what is called a "caloric surplus". This is the fancy term for "gaining weight". This is the most basic understanding that you need to begin your fat loss journey with nutrition. Stick with me though! With this strategy alone you will just lose "weight" and possibly no "fat" loss.

3. Exercise - This may seem like an obvious one, but I promise it goes underrated in all reality when it comes to fat loss. What you need to understand is that the body will get rid of any excess anything if you don't use it. Muscle requires a lot of energy and maintenance in the body. If the muscle is not being used on a regular basis then it'll recognize this is an inefficient part of the body that is essentially wasting valuable resources. So..it'll get rid of the muscle. Exercise prevents this. It ensures that your body see's this as a valued part of the body and needed for every day activity. Hence, you get to keep that beautiful muscle to show off to whomever you wish to show it off too!

4. Macros - What are Macros? Your calories are made up of Macronutrients. In other words there are 3 main Macro's in fitness to pay attention too. That is Fats, Carbohydrates, and Proteins. There is so much to talk about with these Macro's but for this I will touch only on the main Macronutrient needed for Fat Loss! That is Protein!

5. Proteins - As a general rule of thumb you want to make sure you are getting 1 gram to 1.5 grams of protein per pound of bodyweight. For example, if you weigh 140lbs then you will want to take somewhere in between 140 - 210 grams of protein. There are some people that say you can take 0.7 grams of protein per pound of bodyweight and this is where the next part comes into play...

6. EVERYBODY'S DIFFERENT - I can not stress this enough. Not one person is the "exact" same as someone else. That doesn't just go for personality, that goes for biology aka the body. Some people gain muscle more easily, some gain fat easier or lose it quicker, some people have a tough time doing any of it! It's all a matter of trial and error, finding out what works for you! That being said, there are basic variables that are required for anybody to gain muscle, lose fat, and enjoy fitness. The most important thing is to figure out what works for you personally.

These are the main points that you need to understand which you are currently doing. Whether you are losing the majority of fat or if you are losing fat/muscle (weight). You will want to find out your maintenance caloric intake (the amount of calories it takes for you to maintain your weight). Once you find this out you will want to intake about 200-300 calories less than your maintenance caloric intake so that it puts you into a caloric deficit. This will get you on the right track to losing "weight". To take this to the next level and lose "fat" you will want to sort out your protein next. My rule is intake 1g - 1.5g protein per pound of bodyweight, then fill out the rest of your calories that you have left over with carbohydrates and fats. This will ensure you keep your current muscle and have the body using up other sources (such as fat and excess carbs) as fuel for the bodies energy levels.

Of course, you still need to workout to provide a stimulus for the body and drink plenty of water. The adage is true that what you don't use, you lose. If you don't workout your muscles then your body will see this as a waste of space and energy and get rid of it from the body. In short, get off your ass and workout!

I really hope this helped you understand the difference to losing fat vs losing weight. Many people come to me and ask how to lose fat. They tell me all of the things they are doing and wonder why it isn't working anymore. It all comes down to understanding the basics of how the body works. It may seem simple, but if not researched and experienced then it can be difficult to find out on your own. That is why I am here to help you along your fitness journey and to help take you another step closer to your dream body no matter it is beginner, intermediate, or advanced levels.

Have a great workout! Take your life back now! You got this!!