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There are so many items and gimmicks out there that give you a fast weight loss. For more years than I can count, it has been a buzz term! Your first reaction is “I need to lose weight” if you’re dissatisfied with the way you look, but what if I told you that might not be the correct response. Today, to help you gain a stronger base to set realistic health and wellness goals, I would like to illustrate to you the difference between weight loss and fat loss.

So, really…What’s the difference?

As many health-related words , people are confused when it comes to weight loss and fat loss, and they seem to be used interchangeably. When you step on a scale, the number represents the total weight of your bones, muscles, organs, and body fat. In terms of weight loss, you’re trying to lower the number. When you talk about weight reduction, the main aim is to lower the body fat percentage by the amount of fat your body holds.

Generally speaking, there are few people who really need to lose “weight,” that is, athletes before a game. But, for the rest of us, the reduction of body fat should be our objective. The problem with weight loss is that it is an inaccurate indicator. Your weight can fluctuate daily due to water loss or retention, whether you have just eaten, bladder content, muscle loss or gain, and many other factors. It’s very hard to point to a single factor that could increase or decrease your weight from day to day. In addition, a person with very little body fat, who is in perfect shape for all purposes, will weigh more than someone of the same height who is obviously out of shape. These variations are not taken into account in the standard bathroom scale. So, it’s necessary not to fix a number.

So, what should you do to lose fat while building muscle?

The number one thing you should consider before you start your weight loss journey is that you need to change your diet – with exercise alone, you can’t lose as much body fat. Eat whole foods, proteins and vegetables and avoid processed foods as much as you can. Second, and we’ve touched on this in the past, start strength training. It builds muscle and helps to lose fat.

Checkpoint Motivation

It’s really hard to see results quickly, but it’s not hard to track the progress. Take measurements before you launch your fat loss journey. Measure your arms, chest, waist, hips, legs. Take assessments on a weekly basis and keep a log of your defeats. Take full body photographs every two weeks to get a true picture of the progress you’re making. Keep a diary of your meals and keep yourself accountable for making healthier decisions. Make sure you record your workouts – again for transparency, but also to have written proof of the strength you’re building!

We will help you get started on your weight loss journey and explain the best way to achieve your goals with a full diet and exercise plan. Together, we are going to make your ambitions a reality.

Daniel Cecchino

Daniel has been in the fitness industry for over 10 years. He is a Registered Kinesiologist along with having other credentials in functional movement, nutrition and business. Daniel has assisted hundreds of clients achieve their fitness and health goals at PMF, along with pioneering a corporate health and wellness program with numerous corporate clients around the GTA, over the past 10 years. His mission is to educate everyone on the benefits of effective exercise and nutrition, along with how we can all keep it in our lifestyle. He currently manages the studio and also runs corporate wellness programs at PMF.