#19: Weight vs Fat Loss. Fat vs Muscles. Skinny Fat.

#19: Weight vs Fat Loss. Fat vs Muscles. Skinny Fat.



Today’s episode is the first of a series on fat and metabolism.

Weight loss, fat loss, slow metabolism, high metabolism. When it comes to health and fitness, the science related to concepts has evolved greatly in the past two decades. It will continue to evolve as we continue to learn, explore, and even push the limits of our bodies.

If at any point in your life, you have tried to lose or gain weight, I bet the understanding of these concepts has crossed your path. During this series, I will touch upon different concepts related to fat, metabolism, how they are related, and practices you can implement to help you achieve your health and fitness goals.

Are you ready?


Weight or Fat Loss?

This is what I’ve just done. Googled weight loss and got 2.9 billion results in 1.2 seconds. Googled fat loss and got 1.2 billion results in 0.95 seconds.

Why did I do that? To validate a point I am about to discuss with you. That is people focus way on weight loss versus fat loss.

Weight vs Fat Loss

These two concepts, weight and fat loss, are often used interchangeably. But the question is, should they?

The answer is no, they should not be used interchangeably. It’s important to understand the difference so that you understand the consequences and results of your actions and choices.

Weight loss refers to a reduction in overall body weight from muscle, water, and fat. Fat loss refers to the reduction of weight from fat.

You will agree that’s easier to bulk up fat than that muscle. That’s especially true when it comes to in the abdominal area.

If you have tried to lose fat, you learned that it can be difficult to know whether you’re losing weight from fat or muscle.

Is it best to focus on weight or fat loss?

As a health coach and fitness trainer, I encourage you to focus on fat loss. My recommendation isn’t only for overweight or obese individuals trying their best to improve their physical health. It also goes to the ‘skinny fat’ population. I see this effect on men and women of all colors, races, and ages.

For some period of time in my 20s, I was overweight. Then, for several years, I moved to the skinny fat category. Eventually, I upgraded to being a healthy and fit adult. And that’s what I want for you. One of my goals is to empower you, coach you, and become part of your health village to help you achieve your health and fitness goals.

What exactly is skinny fat?

That’s someone who looks healthy on the outside defined by having normal weight or maybe is underweight but is not fit and lacks muscle tone. Often skinny fat individuals will present a good BMI (Body Mass Index) which is based on weight and height. However, it’s because of this person’s poor diet and lack of exercise, problems are circulating on the inside. Although they not obese, they are metabolic unhealthy and are at risk of metabolic and chronic disease such as prediabetes, insulin resistance, diabetes, cardiovascular disease, high blood pressure, elevated lipid profile.

I know this is not great news for skinny folks but it’s important to be aware of these risks. Society and all sorts of media continue to somewhat promote looks over health.

Next time you see someone skinny and before you start comparing yourself to him or her looks, think twice and look twice. It’s because even if you are not at your target weight, but you are exercising consistently and fueling your body properly, you might be healthier than that skinny fat next to you or on the screen.

Now that we cleared the field in the skinny fat department, let me address another myth…

Fat weighs more than muscle

I bet you’ve heard that expression many times in your life. I have news for you, this is a myth!!

One pound of fat is the same as one pound of muscle. The difference is that muscle is much denser than body fat. So, when you release one body of fat for muscle, you will feel your clothes are looser, especially on your waistline. That’s the ‘dropping inches’ and getting thinner without losing weight.

But heck, you’ve been so conditioned to looking at the scale that when you step on one, the weight is the freaking same and you get frustrated again.

This is the time to celebrate. You are, my friend, going in the right direction!

You may also notice you feel healthier, more energized, motivated, leaner, less moody, etc. These are metrics to track.

Although it depends on the client’s personality, what drives their motivation, and what and who they use for accountability, I don’t recommend stepping on the scale daily. Once a week, once every two weeks, or even once a month will reflect progress more accurately.

However, if you do choose to weigh yourself daily, remember that your body fluctuates daily. This fluctuation is impacted by many actions including the time of your last meal, the time you went to bed, food choices, hydration, the time you went to bed, and sleep quality and quantity. And of course, menstruating women will experience hormonal changes that will cause weight fluctuations pre and during their cycle.

My other recommendation in that department is to weigh yourself first thing in the morning before you start with your routines (eating, drinking, exercising).

I do not wish anyone to become a slave to the numbers on the scale.

Shifting your focus to how you feel, documenting them, and sharing them with your coach, trainer, or accountability buddy may do wonders for your emotional and mental well-being.

Before you go, here is your health nugget for the day.

Grab your wellness journal and pen. It’s time to jot your thoughts about a few things:

  1. Have you been focused on weight or fat loss? Why? How society, media, and/or childhood played a role in your weight or fat loss journey?
  2. If you are within normal weight and BMI, are you healthy and fit? Or if you haven’t thought about it, is it time to establish some new goals?

Next episode, I will discuss what’s good and not so good about fat or extra fat. What the different types of fat are and the role they play in your health and metabolism.

You won’t want to miss any of the next episodes of this fat and metabolism segment.

Lastly, if you would like help getting restarted, book a call with me. Let’s establish a brighter and healthier plan for you. Go to BeFabBeYou.com/energy-audit. I am here for you. Be ready to go!

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