What Is The Difference Between Weight Loss & Fat Loss? The Importance of Body Composition

Hey Friend. I’m glad you’re reading this article.  

It just might be the thing that keeps you motivated to keep on keepin’ on even if you feel like you’re not making progress. 

Now, if you’re not really putting in the effort in the gym…not following a smart workout program, and doing the right things pretty consistently with your nutrition… That’s where you should start.   You need to be doing those things first and foremost before you should expect to see results. 

This article is for our people who have been killing it on their workouts and their nutrition for several months in a row and for whatever reason the number they see on the scale each morning just hasn’t changed as they expected.  If that’s you, keep reading!

You’ve been expecting to see more weight loss than you’re seeing.  After all, weight loss is the most important measure of progress right? 

Not so fast… Our goal over here at Digital Barbell HQ is to help all of the people we are lucky to work with understand that weight loss isn’t always what it’s cracked up to be and it’s not always the goal that should be chased. 

You see, weight loss is not the same thing as fat loss.  

Repeat after me out as loud as you can without the person next to you thinking you’re crazy.

Weight loss is not the same as fat loss.  

That number on the scale that society has told us is ever so important and the holy grail of progress is just one piece of your health and fitness puzzle. 

You can lose a bunch of weight through any number of unsustainable fad diets and hardcore restrictions, but you might hate the result and might very well regain all of that lost weight and more.

Now before we get any further, I’m not saying you shouldn’t track your body weight.  You should.  

But… You shouldn’t care about the number you see every day and you shouldn’t place more emphasis on that number than you do the other signs of progress that you have available.  

Here’s why.

How to understand your weight

That number you see on the scale is just the total number of pounds (or kilos for our international friends) that you weigh.  It’s not a reflection of what the different types of stuff in your body weigh, and it’s certainly NOT a reflection of your value as a person.

Think about this:

Your bones have weight.  

The water in your body has weight. 

Your muscles have weight. 

Your body fat has weight.

All of those things that your weight is made up of is called your BODY COMPOSITION.

It’s what your weight is composed of.  

What does that have to do with the fact that you’re frustrated about the scale barely moving?

Well, when you’re new to a workout program (or if you’ve just been on a looooooong hiatus) you’ve been blessed by the body composition gods with a special gift. 

Some call it your “Newbie Gains” phase. 

Essentially, when you hit yourself with a stimulus of exercise or training that your body hasn’t seen before, you’re SUPER responsive to it.  

If your program includes weight lifting (it should), you’re going to be building muscle at a breakneck pace in the beginning.  Faster than you ever will in your training career again.  

This awesome phase is amplified if your incredible nutrition coach has you eating enough protein.  Protein in your diet IS the thing that gives your body the stuff it needs to build the muscle that you’re growing.  No protein = no progress.

Can you build muscle and lose fat at the same time?

Another super sweet benefit of this time during your training is that you’ve got the unique ability to build muscle AND lose body fat simultaneously.   Yes, you read that right, and yes it is possible.

We call this process “recomping”.  

The reason this is so cool is because typically it takes EXTRA CALORIES  to build muscle and LESS CALORIES to burn fat. 

And guess what? 1lb of body fat is about 3-4 times bigger than 1lb of muscle.  Think about that for a second. 

You’re building muscle (which weighs more for its size compared to fat) at the same time you’re losing fat (that weighs less for its size).

See how that might affect the number that you’re seeing on the scale? The total size of your body is shrinking but you’re adding new, heavier tissue (muscle) to your body.

We’ve worked with many, many, many, many people who may have lost 2-10lbs of BODY WEIGHT, but look completely different from a BODY COMPOSITION perspective.  They look better!

They’ve lost significant body fat and built significant muscle during their first few months. 

Want to see some examples of these fine people?

What does body recomp look like?

3 Year Transformation

35 year old female. Only 3lbs difference but the results speak for themself.

4 Months Progress

Significant body composition change (fat loss and muscle growth) with very little change in body weight. 32 year old male.

5 Months Progress

Experienced 47 year old female client. Only a 5% reduction in body weight but great body composition changes. Note the arms and abdomen.

6 Month Transformation

43 year old with previous endurance focused training. Dramatic body composition changes not reflected by body weight.

10 Year Transformation

42 year old male (Hey wait! That’s Jonathan!). Previously untrained. Similar weight, different body composition.

This is the reason that we ask our clients to take monthly progress photos and to measure their waistline every four weeks.  

We’re after BODY COMPOSITION changes.

We’re after FAT LOSS, not WEIGHT LOSS. 

We’re after HEALTH, not NUMBERS.

These visual signs of progress are important and just might be the thing you need to keep you motivated to keep getting after it.

So if you’re not seeing progress on the scale, check the mirror. Check your belt.  You just might like what you see.

If you need help, reach out today, and let’s get you going.

Since you’re interested in the topic, check out our Podcast episode about the 5 Pillars of Improving Your Body Composition HERE.