The Scale's Confusion
Many people focus only on the number on the scale, but this can be misleading. Body weight is composed of water, muscles, bones, organs, and fat. When the goal is health and a better appearance, the focus should be on fat loss, not just weight loss.
"Two people can have the same weight but completely different body compositions!"
Body Composition: What Really Matters
📊 Components of Body Weight
- Water: 50-60% of total weight
- Muscles: 30-40% (varies by person)
- Fat: 10-25% (men) / 16-30% (women)
- Bones: 12-15% of total weight
- Organs: 5-10% of total weight
🎯 Why Focus on Fat?
- Improves physical appearance
- Reduces risks of diseases
- Increases energy and disposition
- Preserves metabolism
- More lasting results
Losing Weight vs. Losing Fat: The Differences
| Aspect | Losing Weight | Losing Fat |
|---|---|---|
| Focus | Number on the scale | Body composition |
| Methods | Restrictive diets, a lot of cardio | Moderate deficit + strength training |
| Result | Loss of muscle + fat + water | Preserves muscle, loses fat |
| Metabolism | Decreases significantly | Maintains or improves |
| Sustainability | Low (rebound effect) | High (lasting changes) |
How to Know if You Are Losing Fat
📏 Body Measurements
Measure waist, hips, arms, and thighs weekly.
Reduction in measurements indicates fat loss.
👕 Clothes
How are your clothes fitting?
Looser clothes = fat loss.
📸 Progress Photos
Take weekly photos at the same place and time.
Visual changes are more important than the scale.
⚡ Energy and Performance
More energy and strength in workouts.
Indicates preservation of muscle mass.
🔧 Bioimpedance
Test that measures body fat percentage.
Track monthly for accurate data.
💪 Muscle Strength
Maintenance or gain of strength.
Preserved muscles = active metabolism.
Strategies to Lose Fat (Not Weight)
1. 🍽️ Moderate Calorie Deficit
Create a deficit of 300-500 calories per day, no more.
2. 💪 Prioritize Strength Training
Train with weights 3-4x a week, focusing on large muscle groups.
3. 🥩 Consume Enough Protein
1.6-2.2g of protein per kg of body weight daily.
4. 🏃♀️ Smart Cardio
Combine HIIT (2-3x/week) with moderate cardio (2-3x/week).
5. 😴 Prioritize Sleep
7-9 hours of quality sleep per night.
6. 📊 Monitor Progress Correctly
Use multiple forms of measurement, not just the scale.
Common Mistakes When Trying to Lose Weight
❌ Very Restrictive Diets
Lead to muscle loss and decreased metabolism.
❌ Too Much Cardio, Not Enough Weights
Can result in muscle mass loss.
❌ Focusing Only on the Scale
Ignores positive changes in body composition.
❌ Insufficient Protein
Compromises muscle preservation during weight loss.
Practical Example: A Week Focused on Fat Loss
Monday/Wednesday/Friday:
Weightlifting (45 min) + 15 min of walking
Tuesday/Thursday:
HIIT (20 min) + stretching (10 min)
Saturday:
Recreational activity (swimming, dancing, sports)
Sunday:
Active rest (light walk, yoga)
Nutrition:
Protein in all meals + vegetables + complex carbohydrates + healthy fats
Conclusion
The difference between losing weight and losing fat may seem subtle, but the results are drastically different. Focusing on fat loss through a moderate calorie deficit, strength training, and proper nutrition not only improves your appearance but also preserves your metabolism and ensures lasting results. Remember: the scale is just one tool, not the final goal.