If the number on the scale has gone down, it may not be for the reason you want.
Most of the time, when you aim to lose weight, you may be looking for fat loss, or reduce excess body fat to change your appearance or improve your health and quality of life, says Dympna Gallagher, Ed.D., professor of nutritional medicine at Columbia University Medical Center.
Although the terms “weight loss” and “fat loss” are often used interchangeably, they are not actually the same thing, notes Gallagher. Weight calculated by your scale can reflect more than one dip in fat.
If you are looking to evaluate the changes in your body, you will want to know the difference.
What is the Difference Between Fat Loss and Weight Loss?
Weight refers to everything in our body, and it “doesn’t discriminate,” Gallagher tells TODAY.com. Weight loss, therefore, refers to the loss of all body mass – including fat, bone density, water and muscle. If someone expends more energy or calories than they consume, says Gallagher, they will reduce their total body weight.
Fat loss occurs when the amount of fat, a special type of tissue found throughout the body, decreases. The process looks like weight loss when you expend more calories than you eat, but it is important to lower your body fat percentage, however, making sure your muscle mass does not decrease. This makes certain exercises and proper nutrition to maintain or gain muscle core components of fat loss, says Gallagher. It increases the likelihood that the only weight you lose is body fat.
Think of it this way: When you lose fat, you also lose weight, but the opposite is not true.
Impact of weight loss
When you lose weight, explains Gallagher, you mostly lose fat. In fact, experts “think of weight loss as being about 70 to 80% fat,” he says.
But the remaining 20 to 30% of the lost weight can include muscle and bone density, which can be detrimental.
Muscles are important for flexibility, long-term independence, coordination, metabolic rate and overall body function, TODAY.com previously reported. With or without weight loss, our muscle mass begins to deteriorate between the ages of 30 and 35, according to the National Institute on Aging. Keeping it that way reduces the rate of falls, nursing home admissions, chronic illnesses and increases mortality, TODAY.com previously reported.
Muscle also helps maintain bone density, which is important to prevent injuries, poor posture, loss of mobility and osteoporosis.
Impact of Loss of Salary
Body fat is found in two main places in the body: between the skin and muscles, aka subcutaneous fat, and around the organs in the abdominal cavity, aka visceral fat, according to the Cleveland Clinic. Having too much or too little body fat can cause health problems. The amount of body fat you have is determined by a combination of genetics and lifestyle factors.
Visceral fat is easier to lose than other types, per the Cleveland Clinic. That’s good because it’s associated with more health problems than subcutaneous fat, such as an increased risk of cardiometabolic problems, high blood pressure, obesity, sleep apnea, heart disease, stroke and Type 2 diabetes, TODAY.com previously reported.
As a result, fat loss will reduce your risk of this condition, if you have excess visceral fat. A healthy body fat percentage varies by individual but in general it should be between 10-35%, according to the Cleveland Clinic.
When you lose fat, it is very important that you also maintain your muscle mass. Maintain or increase the amount of muscle you have by strength training and consuming an adequate amount of protein, which contains the amino acids necessary to build muscle, says Gallagher.
In addition to improving health and preventing injuries, muscles burn calories even at rest, leading to more fat loss, TODAY.com previously reported.
How to Measure Weight Loss vs. Fat Loss
A typical bathroom scale can be a great tool for tracking changes in body composition, but some will only calculate your weight. If you’re looking for more detailed information on fat loss, you have several options, with varying degrees of accuracy, Gallagher says.
Some apps can estimate how much body fat you have, Gallagher says — but that’s just an estimate.
Another option is a smart scale that can measure body fat percentage. “Place the scale on a flat surface in your home,” she says. “After waking up in the morning and having (a) fully emptied bladder, with minimal or no clothing, step on the scale and record the measurements.”
Be sure to avoid eating or drinking before proceeding. This scale isn’t the most accurate, but it’s affordable and can be useful, TODAY.com previously reported.
For the most accurate information, some medical facilities have research-made equipment to measure body composition, including fat, bone mineral and muscle, says Gallagher. But they can be expensive.
Whatever method you choose, stick to it to make sure you’re working with consistent information, she says.
How to Target Fat Loss and Retain Muscle
Losing fat requires a combination of physical and nutritional choices that Gallagher says are straightforward.
First, is movement. Exercise is very important and should be part of your routine, whether you’re trying to lose fat or not, says Gallagher. “The exercise should be a combination of aerobics to maintain cardio health, and strength training resistance training to maintain muscles and bones,” he says.
As for the diet, he says to make sure you eat enough protein to support muscle mass, vitamins and minerals, and avoid ultraprocessed foods.
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