When we talk about losing weight, we usually mean an overall decrease in body mass, which can come from muscle mass, bone density, water, and fat. On the other hand, body fat loss specifically refers to shedding the adipose tissues in our body, reducing the amount of stored fat.
The Scale Isn’t Everything
Most people fixate on the number they see on the scale when they set out to lose weight or get in shape. However, that number doesn’t tell us the full story. It doesn’t differentiate between whether we’re losing fat, water, or muscle. This is crucial because losing muscle mass, especially as we age, can have significant impacts on our health and daily functioning.
The Importance of Muscle
Maintaining muscle mass is incredibly important, particularly as we get older. Muscle plays a key role in our mobility and strength, which are essential for maintaining independence. Beyond that, muscle helps regulate blood sugar levels, keeps cholesterol levels in check, and boosts our metabolism. This means we burn more calories even when we’re at rest.
The Downside of Losing Muscle
If we lose muscle mass during a weight loss phase, our resting metabolic rate decreases. This makes it easier to regain weight, and often, the regained weight is fat, not muscle. Additionally, there’s a noticeable difference in appearance between losing weight and losing body fat. While the scale might show a lower number when we lose weight, it doesn’t guarantee a lean and healthy look. Losing body fat, on the other hand, can lead to a more toned, fit, and healthier appearance.
Focus on Body Fat Loss
For long-term health benefits, it’s better to focus on losing body fat rather than just losing weight. Reducing body fat helps prevent chronic diseases, minimizes age-related muscle loss, and reduces the likelihood of regaining weight as fat. Simply losing weight without maintaining muscle mass might not improve our health markers and could potentially do more harm than good.
So, next time you step on the scale, remember: it’s not just about the number. Focus on building and maintaining muscle while losing fat for a healthier, more sustainable approach to fitness and wellness.
References:
Jhee JH, Joo YS, Han SH, Yoo TH, Kang SW, Park JT. High muscle-to-fat ratio is associated with lower risk of chronic kidney disease development. J Cachexia Sarcopenia Muscle. 2020 Jun;11(3):726-734.
Chen YY, Fang WH, Wang CC, Kao TW, Yang HF, Wu CJ, Sun YS, Wang YC, Chen WL. Fat-to-muscle ratio is a useful index for cardiometabolic risks: A population-based observational study. PLoS One. 2019 Apr 9;14(4):e0214994
Dhillon RJ, Hasni S. Pathogenesis and Management of Sarcopenia. Clin Geriatr Med. 2017 Feb;33(1):17-26.
McMurray RG, Soares J, Caspersen CJ, McCurdy T. Examining variations of resting metabolic rate of adults: a public health perspective. Med Sci Sports Exerc. 2014 Jul;46(7)
Bosy-Westphal A, Müller MJ. Measuring the impact of weight cycling on body composition: a methodological challenge. Curr Opin Clin Nutr Metab Care. 2014 Sep;17(5):396-400
