There is a real difference between weight loss and fat loss, but it might not be exactly what you think.
When people set out to lose weight they typically want to lose fat, which is excellent. However, there are so many other contributing factors to losing weight than merely trimming the fat and watching the scale. Most of us look at the scale to gauge how much weight we have lost, but that number is not telling the whole story. In fact, it is leaving out vital information that could be having an impact on your weight-loss mindset.
🔥 Fat Loss vs. Weight Loss - learn the difference! ⠀⠀ When we think about losing weight, we often focus on the number on the scale. ⠀⠀ And while this number is a good benchmark for progress, it’s VERY imperfect. ⠀⠀ The reason for this is because the number on the scale (our weight) fluctuates ALL the time. Daily, hourly and even by the minute. ⠀⠀ This means that if you’re only monitoring your “weight”, you’re likely not seeing the full picture. ⠀⠀ Enter “fat loss”. ⠀⠀ When we look at fat loss progress over time, it is much more linear than weight loss progress. ⠀⠀ As weight loss progress fluctuates up and down quite a bit, fat loss progress is smooth and straight because our body fat percentage or lean mass does not fluctuate in the instance where we drink a glass of water, or eat a big meal and then step on the scale — only our bodyweight does this. ⠀⠀ So, my point? ⠀⠀ It’s awesome to track your bodyweight, but that’s not the full picture! ⠀⠀ Monitoring your body fat progress is a great way to really dial it in on how you are actually progressing, not to mention other data points like…. ⠀⠀ -Measurements -Progress pics -How you look/feel -Performance/energy -Confidence -How clothes fit ⠀⠀ So, bottom line is this… as you make progress on your bodyweight and body fat and body composition goals, don’t rely on one variable as progress! Focus on multiple variables, because things like bodyweight are fluctuating all the time! ⠀⠀ Thanks for reading! -Max ⠀⠀ PS. Pick up a copy of my FREE Beginner’s Guide to Fitness (link in bio) and learn my no-BS strategies for losing weight, burning fat and feeling good! ⠀⠀ ⠀⠀ ⠀⠀ #fatloss #fatlosshelp #fatlossprogress #fatlosssupport #fatlosscoach #weightloss #weightlosshelp #weightlossprogress #weightlosssupport #weightlosscoach #weightwatchers #countingcalories #caloriecounting #flexibledieting #flexiblediet #iifym #kinobody #legionathletics #fitnessprogress #fitness #strengthtraining #musclegain #losefat #fitnessgoals #workout #getfit #aesthetics
Personal trainer Max Weber recently used Instagram to showcase the variables in weight-loss and how the number on the scale fluctuates daily, even hourly. He also revealed how losing fat is more linear with fewer variables and fluctuating factors. In a post, he explains that people need to look at both weight and fat loss to get an accurate depiction of their fitness journey.
Weber stresses the number on the scale is a good benchmark, but it is not the be all end all. The weight-loss number will change if you have just eaten a big meal or drank a large glass of water. It is not consistent, mostly because there are so many variables that make it change.
Fat loss, on the other hand, is smooth and straight. Your body fat percentage does not change unless you lose the fat. It does not fluctuate based on your eating or drinking habits, which is also why it may take longer to see results. But it is accurate your body weight is the only factor indicating if there is an actual loss or not.
I know what you might be thinking… “but I AM in a calorie deficit Max, and I am NOT losing weight!” 🤔 ⠀⠀ While I empathize with your thought process on this, likely you are… ⠀⠀ -Underestimating the number of calories you consume -Miscalculating how many calories you consume -Overestimating the number of calories you burn -Experiencing water retention -Gaining muscle or experiencing recomposition -Have a full small intestine -Weighing yourself at inconsistent times -Not weighing yourself frequently enough ⠀⠀ Or a number of other factors. ⠀⠀ Heck, you might even have plateaued!📈 ⠀⠀ But, if you are not losing weight you are not in a calorie deficit. ⠀⠀ And that’s not me talking, that’s the Law of Thermodynamics.🔥 ⠀⠀ So if you are struggling, or know someone that is struggling with weight loss, comment your question below or tag your friend.👇🏼 ⠀⠀ Let’s talk this through, and point you in the right direction! ⠀⠀ -Max ⠀⠀ #caloriedeficit #calories #fatlosshelp #weightlosshelp #dieting #caloriecounting #countingcalories #weightlossjourney #flexibledieting #weightlosssupport
Based on the fact that fat loss and weight loss are completely different, what is the correct way to monitor if your fitness journey.? Weber suggests tracking your progress by body measurements, progress pictures, and observing how your clothes fit. You can still step on the scale if you want but do not rely on it solely. It should be used with his other suggestions for monitoring progress.
What are your tips for effectively tracking your fitness progress for losing weight and fat?
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