FAT loss vs WEIGHT loss

amylg05
amylg05 Posts: 89 Member
in Health and Weight Loss
I have just read some pretty interesting articles about this subject and just wanted to put this out there and see what people’s opinions are. Some of it is probably common sense or known fact but I feel like I have been left with a few questions!

I see a lot on these forums that the general advice given to lose WEIGHT is calories in vs calories out / eat at a calorie deficit. I personally didn’t really understand the difference between losing weight and losing fat until recently after reading up on various things about strength training and body fat etc. Now, I want to lose FAT not specifically WEIGHT. So, does the calories in vs out still apply as simply as this? Is there a difference in the methods of losing FAT vs the methods of losing WEIGHT?

I am currently eating at 1400, my BMR is about 1700 and my TDEE is about 2000 but I use MFP’s calculations. I don’t do any cardio other than about 10 – 15 minutes walking a day and I lift 3 times a week (for about an hour) with a routine given to me by a personal trainer. I have been slowly but steadily losing the lbs but I don’t know if this is weight or fat or both! Is there a better method I should be following for specifically losing fat?

Thanks in advance (and sorry for the wall of text!).

Edit: Articles below:

http://www.carolinejordanfitness.com/the-difference-between-weight-loss-and-fat-loss-and-why-you-should-focus-on-fitness-not-skinniness-for-long-term-health/

http://www.metaboliceffect.com/weight-loss-vs-fat-loss/

Replies

  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    Ask the personal trainer to take measurements and weigh yourself to determine BF( Body Fat) versus BWBody Weight) composition. Great starting points for knowing if and how much weight loss you experience and how long it takes. Best of luck. Oh, and make sure you weigh your food as often as possible for accuracy during weight loss/fat loss. Peace.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    CICO still applies but macronutrition becomes a bigger deal. Ideally, you want to get 1g of protein per lb of lean body mass to help with muscle retention. But even with your best efforts, you are bound to lose some lean body mass. So lift heavy, eat protein and don't have a large deficit. In fact, pending you use a food scale, I would suggest your calories around 1600. Large deficits generally increase the amount of lean body mass you lose.
  • 3laine75
    3laine75 Posts: 3,069 Member
    The principles are the same re: cals in v cals out but you also have to pay particular attention to your macros.

    e.g. A calorie deficit wher you eat predominantly carbs and fat while strength training will result in 'weight' loss but not just from fat. You would be breaking down muscle without giving your body what it needs to repair them (protein) so your body would burn muscle and fat to compensate for reduced calories.
  • 3laine75
    3laine75 Posts: 3,069 Member
    Haha psulemon beat me to it.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    CICO still applies but macronutrition becomes a bigger deal. Ideally, you want to get 1g of protein per lb of lean body mass to help with muscle retention. But even with your best efforts, you are bound to lose some lean body mass. So lift heavy, eat protein and don't have a large deficit. In fact, pending you use a food scale, I would suggest your calories around 1600. Large deficits generally increase the amount of lean body mass you lose.

    This...I learned the same thing when I came here...

    I then changed my calorie goal from 1380 to an average of 1750 and started a progressive load lifting program, got my macros set and strive to hit my protien levels everyday...going over if possible, hit my fat and let carbs fall where they may.

    It has made a huge difference for me, I could weigh 140lbs and be soft and wear a size 9...or I can weigh 156 and not be soft and wear a size 5/6
  • amylg05
    amylg05 Posts: 89 Member
    Thanks for your advice all! I think I will up my calories to 1500/1600 for a couple of weeks and see how I get on. I have only really just started paying attention to my macros, and looking at the reports on here...I havent done so well with meeting the ones I should be and staying within the limits of the others! I find it harder to meet my macros than I do to stay within calories :f
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Thanks for your advice all! I think I will up my calories to 1500/1600 for a couple of weeks and see how I get on. I have only really just started paying attention to my macros, and looking at the reports on here...I havent done so well with meeting the ones I should be and staying within the limits of the others! I find it harder to meet my macros than I do to stay within calories :f

    It has taken me a while to get to the point where I can consistently meet or exceed protien...I still don't on the weekends but working on it.

    I still go over on fats...but eh...

    I eat egg whites, lean meats like chicken, pork, lots of greek yogurt, low fat cheese, skim milk.

    I find i have to have protien with every meal to meet my goals...which can get old to be frank...sometimes I just want toast and cereal...not egg, 2 egg whites, 3 pieces of smoked pork loin and cheese...that gets old...so today I did...with bacon.

    My diary is open to the public if you want to take a peek...I am at 1800 calories this week but last month I was at 1600.
  • amylg05
    amylg05 Posts: 89 Member
    Brilliant thank you! Ill have a peek, I guess its just getting in to better eating habits lol! :)

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