Losing more weight doesn’t mean losing more fat

Why fast weight loss isn’t impressive: It’s not (all) fat.

Going through check ins this week a few people seem disappointed with 1-2lb weight loss a week..THAT IS PERFECT!! Which begs the question are your expectations of rate of fat loss realistic?

Faster fat loss probably isn’t more fat.. here is why..

Many of you may have heard that 1lb a week of weight loss is optimal because which 1lb of fat is 3500 calories and this equates to a deficit of 500 calories a day for a week. Cool.

However, the 3500 calorie rule doesn’t quite add up when we look at real world weight loss. It might if you lost weight solely from fat but that is extremely unlikely and even more so in the first week or so of a diet where we often see bigger drops in weight (remember weight loss doesn’t = fat loss).

This is because we use energy from glycogen and muscle breakdown as well as from fat when we are in an energy deficit.

The energy balance equation does not directly refer to weight or weight loss. It refers to energy stores.

Energy balance is the difference between how much energy you take in and how much energy you expend –  over time this indicates how much energy you have stored in your body. This energy can be stored as glycogen in the muscle, as muscle tissue itself or, as fat.

So ,when you are losing weight it is coming from a mixture of glycogen, muscle and fat.. oh and all the fluctuations due to water retention & food volume.

Rapid weight loss can often mean you are losing a higher % of lean body mass and/or water. That’s why you’ll actually lose more weight if you don’t resistance train as you will lose more muscle mass.. just to be clear here.. MORE WEIGHT.. NOT MORE FAT!!!

So, you may weigh less but you will have a higher body fat % and you (arguably) won’t look as good.. unless you were going for the skinny fat look.. each to their own.

If you want to learn how to optimise your fat loss while minimising loss of lean body mass then get in touch.