Weight Loss vs Fat Loss – Why the difference makes all the difference.
For many of us, our mood for the day is directly linked to the reading on the scale each morning.
Take heart, the next scale reading need not be as heavy as you think.
What many people fail to realise is that in order to be healthy, we don’t need to lose weight; we need to lose fat. Healthy weight management is about losing fat, while maintaining healthy muscle mass, not having them wither away (1). It’s not about extremes of being too skinny or too heavy, it’s about balance and being healthy.
Weight Loss
Many people falsely assume that losing weight is the answer to their problems.
A healthy body is made up of a composition of water, fat, bone and muscle mass.
What can happen on crash diets and ill-informed weight loss programs is that people unknowingly “starve” their muscles of vital nutrition, causing them to wither, and because muscle weighs more than fat, people get on the scale and “think” they are getting great results.
Not only are these results false, they are unhealthy and general wellness can suffer as a result, what’s more, they can often regain the weight they lost. (2)
Fat Loss
Having a healthy weight is about looking your best and feeling your best.
That’s why maintaining a healthy body composition is so important.
The way to do this is by targeting fat loss and not merely weight loss, as is so often promoted in many wonder diets, courses and products. When looking for a weight loss diet, product or program, make sure they offer a way to lose more fat without losing muscle. Muscle is not only important for looking toned and trim, it is vital for a healthy functioning body.
Same Weight, 10% Body Fat vs 18% Body Fat.
How do you measure Fat Loss?
Fat loss is measured in inches or centimetres and not in pounds or kilograms. A good old fashioned tape measure around the area where you would like to go after, provides a good indication of your progress (3).
Some popular target areas include:
Why is BMI Outdated?
Understanding how to measure your health and wellness is crucial for a sustainable, healthy lifestyle.
The Body Mass Index (BMI) has been used for years to measure health. However, a Michigan State research study found BMI is not a conclusive measurement and can often be misleading, as shown by the above picture .
Enter the Body Composition Index (BCI) which measures the percentage of total body fat, muscle and bone to indicate a person’s true health. David Sjorstrand, NP on behalf of West Valley Medical Center explains it here:
You can calculate Body Fat, a factor in BCI, here: Body Fat Calculator.
Another simple indicator of your progress is a drop in your clothing size. Have fun as you slim and tone by taking photographs as you are dropping in your clothing size until you reach your goal.
Bottomline: Healthy Weight Goals
When making your weight management goals, aim for the amount of inches or centimetres you want to lose in your target areas and toss that scale in the garbage.
Remember to focus on your desired healthy body image and not the weight you’re trying to lose, stay focussed on what you want, not on what you don’t want! That way, not only will you be looking great, you will feel good too.
Lastly, no matter how wonderful the weight loss product, if they don’t recommend using it with a reduced-calorie diet and proper exercise program, something may be suspect (4, 5).
Walking the path to your desired healthy body is part of what makes it so worthwhile when you get there. Have you ever accomplished anything worthwhile that’s been quick and easy?
Share any tips for those beginning their path to a healthy body in the comments below!
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