Are weight loss and fat loss the same thing?

What does it mean to lose weight?

Weight loss refers to a reduction in the body’s total weight. This includes everything from fat, muscle, fluids and even bone mass. Weight loss is often assessed by calculating BMI (Body Mass Index) to evaluate health risks and ideal weight. BMI is calculated by dividing weight in kilograms by height in metres squared – it is used in healthcare as a first rough screening tool for diagnosing obesity and overweight. It helps to identify, on an overall level, patients who may need further evaluation.

On a population level, BMI is strongly associated with the risk of diseases such as cardiovascular disease, type 2 diabetes, high blood pressure and certain cancers. However, when assessing an individual’s health and the type of treatment needed, BMI is a rather blunt measure. BMI is often used to assess weight status, but this has limitations as it does not take important factors into account, such as body composition or where fat is stored on the body.

Two people with the same BMI can therefore have completely different health profiles. A person with a lot of muscle mass may have a high BMI without having unhealthy levels of body fat. At the same time, a person with a normal BMI can have a body composition with a high amount of fat in unhealthy areas, for example abdominal fat, which increases the risk of disease.

When we lose weight, the initial weight loss may consist of a combination of fat, muscle and water, especially if the weight loss happens quickly. It can be tempting to focus on the scale and celebrate the declining numbers, but it is important to remember that the weight shown does not always reflect an actual improvement in body composition.

Reduction of body fat – what does that mean?

Improved body composition, on the other hand, refers specifically to reducing the amount of body fat while trying to preserve as much muscle mass as possible. This is the type of weight loss that is most beneficial for both health and appearance. When we talk about a lower proportion of body fat, the goal is to reduce excess fat while maintaining or even increasing muscle mass.

Body fat and its significance

Body fat percentage is a measure showing what proportion of your body weight consists of fat. When measuring body fat percentage, you get a clearer picture of body composition than if you only look at weight or BMI, as these do not show how much of the weight is fat or muscle.

It is important to understand that body fat percentage affects health differently depending on where the fat is located – for example, a large waist circumference may indicate an increased risk of disease. In both men and women, the proportion of body fat increases with age. Some people may have low body fat for athletic performance, but too low a fat percentage can also be unhealthy.

Overweight is often associated with a higher body fat percentage, but the distribution of fat is just as important. In summary, you get the best understanding of your health by measuring both body fat percentage and waist circumference, and considering factors such as sex and age.

By understanding more about body fat and its role, you can make informed choices to reduce your risk of disease and improve your health. Working to reduce excess body fat – especially around the waist – is therefore an important part of taking care of yourself and your long-term health.

Measuring body fat

Measuring body fat is a good way to get a clearer picture of your health and body composition. By looking at what your weight actually consists of, you get a more nuanced understanding. This can be done by measuring waist circumference, hip circumference, height and neck circumference, and calculating different ratios. Another method is using a bioimpedance scale.

This provides an indication of how much body fat you have and how it changes over time. With regular measurement, you can follow your progress and make adjustments to your diet and training to reach your goals. It is important to remember that body fat measurement is only one part of the whole picture, but it can be a valuable tool for improving your health and understanding how your body works.

Why is the difference important for preventing cardiovascular disease?

The difference between weight loss and reduced body fat percentage is crucial for several aspects of health and wellbeing (1). Muscle mass plays a major role in energy expenditure, blood sugar regulation and the immune system. Muscles support us, protect our skeleton and stabilise our movements and joints. It is well known that regular physical activity influences and counteracts many of the risk factors associated with high levels of body fat.

When the proportion of fat tissue is too high – especially fat stored around the abdomen – low-grade inflammation can develop. With low-grade inflammation, the body’s ability to regulate blood sugar decreases, and the risk of type 2 diabetes and cardiovascular disease increases. A high proportion of fat tissue in relation to muscle tissue also leads to increased strain on joints, ligaments and bones, raising the risk of pain and overuse injuries.

Because muscles are more metabolically active than fat tissue, reduced muscle mass leads to lower energy expenditure. This in turn increases the risk of being unable to maintain a new, lower weight. In cases of later weight regain, the increase is often largely in the proportion of body fat.

How do you achieve improved body composition and reduce your waist size?

What determines how much fat is stored or broken down is mainly energy balance (calorie deficit or surplus). The amount of muscle mass, however, is primarily influenced by physical activity and sufficient protein intake.

Since the body has no “storage” of protein, we must get it from food every day. Muscle activity together with optimal protein intake provides the conditions needed for muscle growth.

With regular physical activity and a protein-rich diet, the breakdown of muscle mass can therefore be counteracted even during weight loss. This creates a better foundation for long-term health (2).

Including protein-rich foods such as lean meat, poultry, fish, eggs, dairy products and legumes in your meals can support muscle growth and repair while promoting improved body composition.

In addition to whole foods, protein supplements can be a convenient and effective way to meet your daily protein needs. Supplements such as whey protein, casein protein or plant-based protein powders can easily be added to smoothies, shakes or even baking to boost your protein intake. These supplements are not only convenient but also provide high-quality protein with minimal additional calories and fat.

Furthermore, strength training is essential for effective body fat reduction. Strength exercises such as weightlifting, resistance band training or bodyweight exercises like squats and lunges help build and maintain muscle mass. Strength training burns calories during exercise but also increases muscle mass. This means that your body continues to use energy even at rest, contributing to improved body composition over time. Read more here about how you can get started with strength training, build exercise habits and influence how your training feels.

Motivation and new habits – start where you are

Many people believe that change begins with motivation – that you first need to feel inspired, energised or ready. But in reality, it often works the opposite way. Motivation rarely comes before we act – it grows after we begin to make changes (3,4).

Waiting for the right moment or the perfect feeling can therefore become an obstacle. It is better to start small – today. A short workout, a walk, or one new food choice is enough to start the process. It is in the doing that motivation gains momentum.

Set goals that feel realistic and manageable. The first steps often require the most energy, but every time you follow through on something you planned – no matter how small – you strengthen your belief in your own ability. That sense of success then creates more motivation.

Building new habits also means stepping outside your comfort zone. The discomfort you may feel in the beginning is not a sign of failure – but proof that you are changing. The more you repeat the new behaviour, the easier and more natural it becomes.

Patience is essential. By focusing day by day on changes in diet, movement and recovery, you can reach your goals, reduce body fat and improve your health in the long term. Feel free to be inspired by others’ health journeys!

Support from friends, family or professionals can also make a big difference and increase your chances of success. By sticking to your plan and reminding yourself of why you want to improve your health, it becomes easier to stay motivated even when it feels difficult. Remember that change takes time, and it is completely normal to face setbacks.

Long-term weight loss

Long-term weight loss is about more than just losing weight quickly – it is about creating sustainable habits that deliver results over time (3,4). Many people who want to lose weight aim to reduce body fat while improving their overall health. By eating a balanced diet, staying physically active and making conscious daily choices, you can achieve a stable and healthy weight.

It is important to have patience and trust the process. This makes weight loss safer and more sustainable. By focusing on long-term changes to eating habits and lifestyle, you can reduce body fat, improve your health and increase your wellbeing – not only now, but in the future.

By combining a protein-rich diet with regular strength training and, if needed, protein supplements, you can optimise fat loss by preserving muscle mass, increasing metabolism and achieving a healthy weight with a stronger, leaner body. Remember that the health experts at Yazen are available to offer personalised guidance and support in creating a nutrition and training plan tailored to your goals and needs.

Summary

Even though weight loss and reduced body fat are often used synonymously, it is important to understand the difference between the two. While weight loss refers to reducing total body weight, improved body composition is about reducing the proportion of body fat while maintaining or increasing muscle mass. Striving for a balanced body composition rather than simply weight loss can lead to better health, more energy and a healthier body in the long term.

References:

1. Conte C, Hall KD, Klein S. (2024) Is Weight Loss-Induced Muscle Mass Loss Clinically Relevant? JAMA.
2. Egan B, Sharples AP. (2023) Molecular responses to acute exercise and their relevance for adaptations in skeletal muscle to exercise training. Physiol Rev.
3. Gardner, B., Lally, P., & Wardle, J. (2012). Making health habitual: the psychology of ‘habit-formation’ and general practice. Br J Gen Pract.
4. van der Weiden, A., Benjamins, J., Gillebaart, M., Ybema, J. F., & de Ridder, D. (2020). How to Form Good Habits? A Longitudinal Field Study on the Role of Self-Control in Habit Formation. Front Psychol.

‍