Fit Tip Tuesday: Weight Loss vs. Fat Loss

For decades we have been hearing that we need to lose weight. Everything “healthy” is advertised to help you lose weight.  We may hear the words “fat loss” and think that it goes right along with weight loss and that the two are the same. But weight loss is FAR inferior to fat loss.

Here’s why. 

To lose 10 pounds of fat in one week would require an energy deficit of 5,000 calories per day. That’s why most plans that claim you can lose 10 pounds in a week REALLY just mean you lose water….which sadly, means you end up losing a lot of muscle since muscle is 70% water.

Eating fewer calories is not always better if your body goes into “starvation mode.” When a hungry body is not given enough calories, the protein in muscles is converted for energy for the body. When a muscle cell is destroyed, water is released & eventually excreted – yes, that is your precious “weight loss.”

Not to mention…the muscle you lost just slowed your metabolism. Muscles are metabolically active tissue – the more muscle you have, the faster your metabolism works.

In short? The scale is the worst way to gage your progress because it cannot reflect body composition (% of muscle vs. % of fat.) Would weighing a steak at the butcher shop tell you how lean the meat was? Exactly. Your body is the same. Ditch the scale, and go with how your clothes fit.

Here are just a few of the problems that come along with too much body fat:

  • type 2 diabetes
  • high blood pressure
  • heart disease and strokes
  • certain types of cancer
  • sleep apnea
  • osteoarthritis
  • fatty liver disease
  • kidney disease
  • pregnancy problems, such as high blood sugar during pregnancy, high blood pressure, and increased risk for cesarean delivery (C-section)

Eliminating high amounts of body fat greatly reduces your risks of these issues and more.

Please do yourself a favor – get rid of your scale or at least pack it away for a while. Take pictures of your progress and take your measurements. 

Fat loss happens when you eat a highly nutritious diet of veggies, lean proteins, unprocessed whole grains and fruit! Ditch the sugary foods and drinks. Exercise daily and forget about the scale.

For more tips like this, come join my #realtalk series this month on Facebook. Just click “like” & join the conversation!