The Difference Between Weight Loss and Fat Loss

Weight loss vs fat loss

Weight loss decreases your body weight from water, muscle, and fat losses. On the other hand, fat loss deals with weight loss from fat, which is a more particular and beneficial objective than weight loss. 


Yet, the challenge is knowing whether you are losing weight from muscle or fat. And this is precisely what this article is all about—understanding the two concepts, explaining why fat loss is more essential than weight loss, and giving tips for maintaining muscle while losing fat. Plus, we will introduce you to a gym trainer in Singapore that can best help you reach your health and fitness goals.

How to know when you are losing fat

Many people resort to a scale to track their progress in weight loss. Doing this can help, but most scales do not indicate how muscle loss differs from fat loss. Hence, you cannot solely rely on weight tracking to find out whether you are losing muscle or fat and how much.

This is where a body fat scale comes into the picture. It measures your muscle and fat percentage to offer a more specific visualisation of your body composition. Here in Vigeo Personal Training, we use a bioimpedence body composition scale to accurately track your fat loss and progress.

Others also use skinfold callipers to calculate body fat percentage. It measures fat in certain parts by pinching the skin, including the abdomen. However, using this requires practice to guarantee correctness.


Pay attention to losing fat, not losing weight

Most weight loss programs today insist that they can help people lose weight easily and speedily. It is integral to recognise, though, that a considerable amount of this weight may comprise muscle and water losses. 

The benefits of having a healthy percentage of muscle include regulated blood and sugar levels, healthy fat levels, and curbing inflammation. Numerous studies have reported the risks of having a higher-to-fat ratio, such as diabetes, heart disease, and metabolic syndrome.

A well-maintained muscle mass may also lessen your risk of age-connected muscle loss, leading to frailty and disability.

Moreover, you can burn more calories at rest when you have more muscle. Weight loss in the form of muscle can reduce the number of calories you burn at rest, which makes it easier to get back the weight you lost in the form of fat.

How to lose fat while gaining or maintaining muscle

Eat enough protein as it maintains your muscle and supports new muscle growth. 

Then, exercise regularly as it promotes fat loss instead of muscle loss. Exercising alone can sustain muscle mass with dieting. Nevertheless, combining it with enough protein intake may improve your results. Turn to the best fitness trainer in Singapore to kick off your fat loss journey.  

Lastly, eat fewer calories by eating more vegetables, fruits, lean protein foods, and whole grains, and at the same time, fewer processed meats, fried foods, and sugary products and beverages.


Let Singapore’s best personal training studio help you get healthy and fit!

Vigeo is a premier personal training studio that caters to people above 35. They are composed of a team of professional coaches that care about their clients, deliver highly personalised workout programs, and provide sustainable nutrition plans. If you are also looking for the best personal trainer for group fitness sessions in Singapore, they are the perfect place for you.

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