Weight Loss Success Tips
Focus on Fat Loss, Not Weight Loss

Slim Woman

The question is - do you want to lose weight or do you want lose fat? Losing bodily weight can mean the loss of muscle and water weight as well as fat. The focus should be on reducing your body's percentage of fat.

Of course, losing fat means your weight will go down but having a lower number on a set of scales is not the ultimate goal and most people wouldn't be posting a photo of a set of scales on Instagram. They would be posting a photo of their shapelier body, and maybe their new clothes that they are now able to wear.

Some weight loss programs claim to help you lose weight quickly. However, it's important to realize that a significant amount of this weight may include water and muscle losses. Losing muscle can be detrimental, as muscle is a crucial component of your overall health.

In fact, losing muscle will actually make it a lot harder to keep that weight off. Losing weight in the form of muscle can decrease the number of calories you burn at rest, making it easier to regain any weight you lost in the form of fat.

Measuring Fat Loss

Scales give an overall indication of weight lost, however you don't know if it's from fat loss, muscle loss or water weight. A tape measure is an essential tool in measuring fat loss. Additionally, there are scales available that can give a fairly accurate indication of your body fat percentage. They are not expensive and would be a good investment.

Losing Fat The Right Way

There are a few simple ways to ensure you'll lose weight in the form of fat and either maintain or gain muscle mass. These include eating plenty of protein, exercising regularly, and following a nutrient-dense diet.

Protein is important for maintaining the muscle you have and supporting new muscle growth, especially when losing weight. Eating plenty of protein with a reduced calorie diet without weight training may not help you gain muscle, but it may help you maintain muscle while increasing fat loss.

Exercise is an effective way to encourage fat loss rather than muscle loss. However remember that when it comes to shedding fat, diet is eighty percent of the equation and exercise only about twenty percent.


Don't try losing weight by starving your body of calories (or kilojoules). This just leads to muscle loss and reduced metabolism. Focus on getting protein in your diet and ditch the high carb junk food. Focus on measuring fat loss rather than just weight loss.