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“Weight Loss vs. Fat Loss: Why the Difference Matters for Your Health Goals”
Have you ever experienced the emotional effect of the scales going up overnight when you’re ‘dieting’ and/or doing everything “right”? It breaks my heart to read comments of women ‘dieting’ to “lose weight” and being so stressed or disheartened about the scales going up 50 – 100g overnight. Let's talk about something that might change your entire relationship with that number on the scales!
‘Weight loss’ and ‘Fat loss’ - while the terms are often used interchangeably, they are actually different.
Could it be an important distinction to make for your sanity and success?
Weight loss simply means a reduction in overall body weight, which can occur from losing fat, muscle, or water. Whereas fat loss specifically targets the reduction of body fat which is generally the healthier goal for most people - especially reducing the visceral belly fat wrapped around our organs that can increase our risk of health issues such as Type 2 Diabetes and heart disease.
Our weight can fluctuate due to various factors, such as food intake and water retention; even being constipated.
Fat gain is a gradual process caused when we consistently consume more calories than our body needs.
Obsession with the number on the scale can mess with our minds
This fixation can lead to feelings of failure and frustration, overshadowing the progress made in other areas of health, wellness and fitness, including changes in body measurements.
1kg of fat = 7,700 calories. To gain 1kg of body fat, you’d have to consume 7,700 calories above your daily ‘maintenance’ calories (how many calories you need to maintain your current weight). For moderately active women over 50, that’s around 1,800 calories/ day for ‘maintenance’. Less if you’re more sedentary.
To put 7,700 calories into perspective, that’s approximately 21 medium choc chip muffins OR about 69 standard serves of white wine. (Standard serve in Australia is approx. 111ml per glass of white. How many mils are in your glass? Be curious.)
And when we’re ‘dieting’, we expect the weight to fall off much quicker than what it took to gain it whilst often feeling deprived and hungry.
Shifting your focus
Understanding the difference between ‘weight loss’ and ‘fat loss’ can help in setting more effective and sustainable wellness and fitness goals. You’ve gotta feel good in and about yourself!
Aiming for a long-term approach for better health outcomes and improved body composition instead of just letting the numbers rule can pave the way for a healthier, happier you. This approach usually involves things like awareness, a balanced diet (yes you can have cake), regular physical activity, stress management, good liver function, balanced hormones, and strength training to preserve muscle mass while reducing fat.
No quick-fix!
It’s the small, consistent, daily choices that align with your health & wellness goals that make a positive difference over the long term.
Start small. And remember to have non-judgement and self-compassion!
PS: Women 50+; If this blog resonates with you please consider subscribing for updates, additional resources and special offers. Take the steps to feel energised, lighter and stronger
Disclaimer
The information provided on this website is for education or informational purposes only. It is not intended to be a substitute for professional medical advice. Always seek the guidance of your qualified health professional with any questions you may have regarding your health or a medical condition. You take full responsibility and liability for your own actions.
