Weight Loss or Fat Loss?
For many people, a key motivator to start exercising is the desire to “lose weight.” A common question we hear is: Which exercises are best for reducing weight? But when most people say “lose weight,” what they often mean is losing excess fat, not just any weight.
Understanding the difference between weight loss and fat loss can change how you approach your goals.
Weight vs. Body Composition
When you step on the scales, the number you see is your total body weight. This weight is made up of two main components:
Lean Body Mass (LBM): muscles, protein (nitrogen), organs, water, and minerals (such as your bones).
Fat Mass: divided into subcutaneous fat (under the skin) and visceral fat (around your organs).
Because muscle is denser and heavier than fat, focusing only on “losing weight” can be misleading. If you cut calories aggressively without exercise, you may lose both fat and muscle. The result? You feel weaker, your metabolism slows down, and you’re more likely to regain the weight.
Why Muscle Matters
Muscle is metabolically active tissue. It burns calories 24/7, even when you’re resting. The more lean muscle mass you have, the more efficient your body becomes at burning fat long-term.
That’s why strength training is essential. It’s not about “bulking up” unless that’s your goal, it’s about maintaining and improving muscle integrity, function, and definition.
With strength training, even if the scales don’t shift dramatically, you’ll notice:
Increased strength and endurance
Better posture and joint support
Improved body definition and drop in clothing sizes
More energy and better sleep
Enhanced mood and stress tolerance
And perhaps best of all, others will notice too! Your positive changes can inspire those around you.
The Role of Strength-Based Training (SBT)
Strength-Based Training (SBT): Using weights, resistance bands, or bodyweight, builds lean muscle mass. This, in turn, supports fat loss and weight management.
Beyond fat loss, SBT offers countless other benefits:
Improves mobility and functional strength for everyday life
Protects bones, tendons, and ligaments (especially important as we age)
Reduces risk of injury and supports recovery
Boosts confidence and resilience
For best results, combine SBT with cardiovascular training. A 40 to 60-minute low-intensity cardio session (a “slow burn”) after your strength training can maximise fat-burning effects.
Focusing on Fat Loss
If you’ve had a body composition scan, look beyond just your weight:
A higher Lean Body Mass and Skeletal Muscle Mass is generally a good sign. Your body is already working towards reducing fat.
If your Skeletal Muscle Mass is low and your Body Fat Mass is high, your focus should be on building strength while reducing fat.
The real goal isn’t simply “losing weight.” It’s creating a healthier, stronger body with a sustainable balance between lean muscle and body fat.
The Takeaway
Chasing numbers on the scale can be frustrating and misleading. Instead, shift your focus to fat loss, strength, and overall health. Build and protect your lean muscle through strength-based training and complement it with cardio. Remember, long-term success comes from sustainable habits, not quick fixes.
If you’re unsure where to start, chat with me or one of our training team. We can help you tailor a program to support your fat loss goals and build lasting strength.