Weight Loss vs. Fat Loss: The Most Informative Guide Available On The Internet

Almost everyone that wants to get fit or remain fit, has pondered about the terms weight loss and fat loss. These two terms are often used interchangeably. But, they are not the same thing.

Understanding the difference between weight loss and fat loss is vital to creating the best overall wellness and fitness plan.

Weight loss means to decrease your overall body weight from muscle, fat, and water. But, fat loss means weight loss from fat.

According to experts, fat loss is a more specific and healthy goal than weight loss. Which do you prefer: fat loss or weight loss?

Our mission today is to better align you with your goals with this weight loss vs. fat loss article.

Both weight and fat loss are beneficial but you should understand the difference between weight loss and fat loss.

Many people work out and follow a diet with the intentions to lose fat, but end up losing weight instead.

We all know that there aren't any short cuts or magic pills to lose 20 pounds in 5 days. 

Our goal is to provide you with tips and supplements that should help you improve your mindset about your lifestyle, food and exercise that may help you lose up to 20 pounds in 2 months. 

If this sounds like a healthier approach, keep calm and read on. 

What is Weight Loss? 

Weight loss means the decrease in overall body weight from muscle, water, and bad losses. You can simply say that it is the overall drop in pounds.

Yo-yo weight loss can affect one in many ways. It can result in weight fluctuations, hormonal disbalance, and so on. 

It will be easier for you to lose weight loss if you are consuming fewer calories in comparison with the number of calories burned.

According to experts, weight loss is actually an arbitrary term. It can mean anything that makes one lose weight. 

Weight loss = water + muscles + glycogen + fat

What is Fat Loss? 

Fat loss is all about losing weight from fat.

Fat loss is a healthier goal than weight loss.

Fat loss consists of weight loss while letting you maintain as much muscle as possible. Doing so will help you achieve a more toned and fit physique.

When it comes to losing fat, concentrate on strength training. This way, you can save more muscles but in order to achieve this, maintaining the right nutritional diet is crucial. 

Fat loss = reduction of stored body fat

Fat Loss vs. Weight Loss: Who Is the Winner? 

In the battle of weight loss vs. fat loss, fat loss is more favorable.

The term weight loss may seem more appealing. But, for healthier body composition, fat loss is what most people need.

Some people may also need to lose overall weight. But, if you want to know which is better for you, the answer is contingent on your current health condition and overall wellness goals. 

Emphasizing fat loss instead of weight loss can help you to decrease the risk associated with chronic diseases, reduce excessive muscle mass, inflammation, and so on.

Fat loss can also help you eliminate excess fat that is potentially dangerous and ensures lean tissue growth.

Building muscles mean you will get more strength and agility while burning calories. 

Guided fat loss can help you reduce visceral fat, which is the most harmful fat. 

Fat loss promotes better body function and vitality in comparison with weight loss. 

Since fat loss is a healthier choice, you should know how to lose fat, gain healthy muscles to become leaner and transform your body.

How to Lose Excess Fat & Gain Muscles Simultaneously? 

The majority of what we eat consists of protein, carbohydrates, and fats.

Protein, in the form of amino acids, is used by the body to build muscles, hair, skin, nails, bones, ligaments, organs, and so on.

Carbohydrates are broken down into the simple sugar glucose (which is converted from fructose, lactose, sucrose, and other sugars) and used to produce cellular energy in the form of ATP (an energy carrying molecule).

Fatty acids are formed when fats are broken down. And are required for the production of ATP (energy), to protect organs, the provision of fat-soluble vitamins, and the production of hormones.

A few simple ways to lose excess fat and maintain healthy muscles are to incorporate protein with every meal, exercise regularly (cardio + strength training), and follow a nutrient-rich diet.  

Eat plenty of protein 

Protein is the star nutrient as it helps produce enzymes that aids in digesting food and creating new cells, helps reduce appetite, speeds recovery after exercise or injury and is essential for hormone regulation, particularly during cell transformation and development during puberty.

Protein also helps maintain the muscles you have and support the growth of new muscles.

When deciding on the best meat and poultry for meal planning, choose lean protein, such as, chicken, turkey and salmon.

According to a review of 20 studies that included men and women 50 years and older, a high-protein diet containing at least 0.68 grams per pound can help retain muscle mass and fat loss in comparison with a lower protein diet. 

To balance protein in your diet, include protein smoothies, which can be prepared in 2-5 minutes. 

NATUREAL offers the best whey protein powder that ensure better muscle gain and muscle retention.

Enjoy smoothies like Banned Ana, which is tasty and easy to prepare.

Banned Ana Whey Protein Smoothie Recipe:

• 1 scoop of Whey Vanilla protein powder
• 1 cup of filtered water
• 2 tsp flaxseed oil
• ½ of a banana

Mix the ingredients in a blender and enjoy a protein-rich delicious  smoothie.

Enjoy our 10 other exciting smoothie recipes to lose fat and gain muscle mass. 

Exercise regularly

We can’t emphasize this enough but exercising regularly is key to losing fat instead of muscles.

Improve the efficiency of your fat burning systems by physically training to change your body composition and fitness level with high-strength or resistance training and high intensity cardio. 

Exercises like cardio and weight training three times a week, in conjunction with a calorie-restricted diet, aids with retaining more muscles and losing fat. 

To boost results, exercise and drink high quality protein shakes. 

Adults should invest 2.5 - 5 hours per week of cardio and muscle training that concentrates on all major muscle groups, according to The Physical Activity Guidelines for Americans.  

Benefits of regular exercise help:

• reduce blood pressure
• reduce the risk of cardiovascular disease
• reduce the risk of Type 2 diabetes
• reduce the risk of cancer
• reduce the risk of chronic disease
• reduce anxiety, depression, stress and improve mood
• boost brain function
• support bone health
• reduce joint pain and stiffness
• improve posture and stability 
• promote blood flow
• support skin health 
• reduce lower back pain
• reduce body fat
• maintain weight loss
• increase metabolism
• boost energy levels
• improve breathing and strengthen lungs 
• improve stamina and sex life 
• improve quality of sleep 
• extend lifespan 

Balance Strength and Cardio 

Running, cycling, aerobics and using the elliptical machine are all great exercises. But, trying various types of cardio at the same time may not be a realistic or enjoyable task for most people.

While losing fat and preserving muscles, focus your efforts on strength training.           

Building muscle will boost your metabolism and help your body transform into a fat-burning furnace.

Strength training keeps the burn going longer than cardio and it also improves metabolism so that your body can burn more fat. 

Follow a clean, nourishing nutrition plan 

If you want to lose fat, eat nourishing, natural, unrefined whole food, drink lots of water and keep a journal of what you eat, drink and physical activity.

Whole foods, particularly plant-based foods, contain thousands of nutrients, which is what the body craves and requires. They're also lower in calories than processed foods that most people consume.

• Create a calorie deficit plan by consuming fewer calories and exercise
• Avoid simple sugars, foods that have added sugar and syrup, including high fructose corn syrup 
• Limit the amount of additives and preservatives in your food
• Do not use bleached, enriched or refined flour
• Do not use MSG, saturated fat or trans fat
• Eat more phytonutrients and foods that are rich in antioxidants, vitamins and minerals
• Avoid inflammatory foods to help heal your gut and reduce inflammation
• Pack healthy snacks 
• Consume grains, seafood, oily fish, and oils in moderation 
• Sprinkle red pepper (capsaicin) on your breakfast or lunch, which works by inhibiting sensory messages that you're hungry
• Don’t drink your calories
• Drink 1 glass of water or a cup of Revert Tea before each meal 
• Drink at least 3 liters of filtered water daily
• Take the time to appreciate each meal by portioning your food on smaller plates and chewing slowly to help with digestion.

Best fruit, vegetables, seafood, spices, herbs and legumes for weight loss

Acai

Apples

Avocados

Bananas

Blackberries 

Blueberries

Cantaloupe

Cherries

Grapefruit

Grapes

Guava

Honeydew Melon

Kiwi

Lemons

Limes

Mangos

Oranges

Papaya

Peaches

Pears

Raspberries

Watermelon

 

Arugula

Beet Greens

Bok Choy 

Brussel Sprouts

Cabbage

Cauliflower

Collard Greens

Kale

Spinach 

Swiss Chard

Turnip Greens

Watercress 

Black Beans

Black-Eyed Peas

Cannellini Beans

Garbanzo Beans

Green Beans

Kidney Beans

Lentils

Lima Beans

Peas 

 

Asparagus

Broccoli 

Brussel Sprouts

Cabbage

Carrots

Celery

Cucumbers

Kimchi

Maca

Mushrooms

Onions

Parsnips

Squash

Sweet Potatoes 

Zucchini

Clams

Cod

Crab

Flounder

Haddock

Halibut

Herring

Lobster

Mackerel

Mussels

Oysters

Salmon 

Sardines

Scallops

Shrimp

Trout

Tuna

 

Chicken

Turkey 

 Eggs 

 

Oats

Quinoa 

100% Sprouted Whole-Grain or Whole Wheat Bread

Whole-Wheat Pasta

 

 

Greek Yogurt 

Almonds

Brazil Nuts

Cashews

Chia Seeds

Flax Seeds

Hazelnuts 

Hemp Seeds

Macadamia Nuts

Pecans

Peanuts

Pine Nuts

Pistachios

Poppy Seeds

Pumpkin Seeds 

Sunflower Seeds

Walnuts

 

Basil

Black Pepper

Cinnamon 

Clove

Cumin

Fennel

Garlic

Ginger

Oregano

Paprika

Parsley

Rosemary

Saffron

Thyme

Tumeric

 

Commonly used preservatives to avoid.

Butylated hydroxyanisole (BHA)

Butylated hydroxytoulene (BHT)

Potassium benzoate

Propyl gallate 

Sodium benzoate

Sodium nitrate 

Tertiary butylhydroquinone (TBHQ)

How Can You Measure Fat Loss? 

If you’ve started exercising and eating a healthy, balanced meals, you want to know if you’re losing fat or not.

''How do I know if I'm losing fat'' is one of the most searched phrases on the internet. 

Understanding the signs when you're losing fat is easy. You should start by using a scale. But you should also consider that most scales cannot differentiate between muscle loss and fat loss. 

Using a body fat scale provides a more accurate scenario of your body composition by measuring your muscle and fat percentage.

Using skinfold calipers can also be helpful in estimating the body fat percentage. 

After reading this entire blog on weight loss vs. fat loss, we hope you picked up some tips that you will incorporate in your daily lifestyle.

Whether losing weight or losing fat, be mindful of your protein intake.

If your regular meals do not provide sufficient protein, add a quality protein shake to help supplement your nutrition. 

 

NATUREAL offers a high quality source of whey protein powder that’s suitable for men and women of all ages.

NATUREAL Whey Protein Powder is available in chocolate and vanilla and loaded with essential and non-essential amino acids, which suppoptimal recovery and growth, weight management, bone health and cardiovascular health.  

If you’ve made it this far and incorporate at least 1-2 tips per week, express gratitude while achieving your small and big fat loss wins!