So what's the difference? Weight loss? Fat Loss? Isn't it all the same? The answer is an emphatic 'NO!' The problem is the majority of people just want to lose weight, and think by losing weight that they are losing fat at the same time. Again, this is what the majority of people think. And it is drilled into their heads over and over again by media, friends, and co-workers saying a person is over-weight. It's time to change the thinking, you're not over-weight, you're simply over-fat.
So on to weight loss. When you lose weight, the problem is you don't know if it is fat, muscle, or water. It's usually all 3. It's a very big problem with the majority of diets out there. Problem is any amount of fat that you do lose is completely negated by the muscle loss. And you are actually worse off than you were before.
You see the amount of muscle you have plays the biggest role in determining how fast and efficient your metabolism is. Metabolism is basically the amount of calories your body burns throughout the day. When you lose muscle your metabolism slows down, a lot. This means the amount of calories your burning during the day goes down. Muscle is your body's natural fat burning pill. When this happens the food you now consume has a much higher chance of being converted into fat and stored that way.
Why? Your body wants to burn fat throughout the day, but this happens when it is in an optimal state. An optimal state is fueling the muscles with enough calories and nutrients throughout the day. But when you focus on weight loss, not caring if it's muscle, water, or fat you're losing, just focusing on that evil little scale and the number going down, your body goes into survival mode. When it's in survival mode, your body is basically starving. And when it's starving, it holds on to fuel that can help it last the longest in that mode, which is FAT. This is the reason why most diets fail-they simply focus on weight loss, usually short-term, not on body composition change.
Now on to fat loss. When you focus on fat loss and changing your body composition, the scale shouldn't be an issue. You are focused on increasing lean body mass and decreasing body fat. You are more focused on how you look. The mirror should be your judge. If you weren't too far from your optimal weight, you might not even see the scale move that much. Because as you decrease body fat and increase lean mass, and muscle weighs more than fat, it might not move at all. But clothes will start fitting you better, and more importantly you will start moving and feeling better. If you have the opportunity to get your body fat tested do it. This will let you know precisely if everything is working and how much it is working.
With a fat loss eating plan you are eating enough calories to support, maintain, and hopefully increase your lean body mass. This will in turn fuel your metabolism higher, helping you burn more calories and fat throughout the day. I say 'fat loss eating plan' because no diet works forever. If you want a body that you will be proud of for the rest of your life, the food you consume needs to become a lifestyle for you.