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When people want to improve their body composition, they often use the term "weight loss." However, the real goal is usually to lose fat, not just weight in general.

Weight loss simply means a decrease in overall body

mass, which can come from a loss of water, muscle, and/or fat. This is why the fitness industry prefers to use the term "fat loss" instead of "weight loss." When you step on the scale, the number can go up or down depending on changes in water, fat, and muscle mass, which can be influenced by your lifestyle habits.

Fat loss, on the other hand, refers to the actual loss of fat from your body and is usually expressed as a percentage of your total body weight, not just in grams or kilograms. Measuring fat mass can be challenging, but techniques such as DEXA scans or skinfold calipers are effective tools for tracking changes in fat mass over time. When you consume more calories or energy than your body needs, the excess gets stored as fat, leading to an increase in fat mass.

To achieve healthy fat loss, it's important to maintain or build muscle mass in a safe manner. Having a higher fat-to-muscle ratio can increase the risk of chronic health conditions such as heart disease and diabetes (Chen, Y., et al, 2019). Simply following a restrictive diet and performing cardio workouts at home may not be the best approach for improving your body composition and overall health. Instead, focus on incorporating resistance training into your workout rout

ine along with moderate cardiovascular activity.

In an RCT study, researchers found that individuals who underwent moderate calorie restrictions maintained up to two-thirds of their weight loss one year after the restriction, while those who underwent severe calorie restrictions only maintained half of their weight loss (Thomas A. Wadden, 1993). Therefore, quick weight loss achieved through high cardiovascular demand and trendy diets is usually unsustainable and may result in the weight being regained.

If your weight loss came from a loss of muscle mass, your basal metabolic rate (BMR) will decrease, which means you will need to consume fewer calories to maintain your current body weight. On the other hand, increasing your muscle mass will increase your BMR, allowing you to consume more calories while still maintaining your body weight.

By focusing on healthy fat loss through resistance traini

ng, moderate cardio, and proper nutrition, you can achieve long-term results and improve your body composition without compromising your overall health.

So choose fat loss and make a plan that entails a focus on muscle maintenance and retention rather than just burning out! You want to feel good and look good not feel shit and look shit. Flip the script, work smarter not harder. Learn to love the process and you will achieve longevity :)


Chen, Y. Y., Fang, W. H., Wang, C. C., Kao, T. W., Yang, H. F., Wu, C. J., Sun, Y. S., Wang, Y. C., & Chen, W. L. (2019). Fat-to-muscle ratio is a useful index for cardiometabolic risks: A population-based observational study. PloS one, 14(4), e0214994.

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