Weight Loss vs. Fat Loss: The difference, the issues, and the solution.

Written By Angelo Minuche

The Problem With “Weight Loss” Thinking

When most people say they want to “lose weight,” they’re talking about the number on the scale.

But weight loss can mean losing:

  • Water weight

  • Muscle tissue

  • Fat etc.

If you go super low-calorie, do endless cardio, or cut carbs overnight, the scale will drop fast.

Your fitness journey should not feel like a punishment.

However, there’s a catch: you most likely will shed some water weight. You’ll likely be losing hard-earned muscle, exhausting your energy, and slowing down your metabolism in the process. A terrible combo.

That’s why so many people “lose weight” only to gain it right back — plus a little extra at times.



The better option: Fat Loss

When you do it right, you’ll primarily lose body fat, and in some cases, even build lean muscle mass.

Yet, here’s a common issue:

You start eating a little better. Working out and getting your daily steps.

You step on the scale.

The number hasn’t moved.

Instant panic.

“Why am I even working this hard if nothing’s changing?”

Here’s the truth: That little number you’re obsessing over isn’t telling the full story. In fact, it’s probably hiding the real progress you’re making.

What’s likely happening:

  • You look leaner and more “toned” (even if the scale barely changes)

  • Your strength and energy improve

  • Clothes fit better

  • You feel better

Sometimes your weight won’t move much during a fat loss phase — and that’s actually a good sign. It means you’re building or maintaining muscle while dropping body fat.



So, what should I do? How should I do it?

Start here:

  1.  Create a moderate calorie deficit — not an extreme one. Determine your maintenance calories — tons of free calorie/macro calculators, search one on Google. Then drop it by ~200kcals.

  2.  Eat enough protein (think 0.8–1g per pound of bodyweight). This works in conjunction with step 3.

  3.  Strength train 2–4 times a week (extremely important to maintain, sometimes gain muscle mass — and just because of its endless benefits)

  4.  WALK- get in steps, increase your average step count. Walk as much as you can (highly underrated)

  5.  Track progress with more than just the scale (photos, measurements, how clothes fit, how you feel)

  6.  Recover well — sleep, stress management, and rest days matter.

Stop letting the scale control the story. Start looking at the big picture — that’s where the real transformation happens.

Ready to see actual results?

If you’re done chasing quick fixes and want a plan built for sustainable fat loss — without giving up your favorite foods or spending endless hours in the gym — I’ll build it for you.

Book your free consultation here

And let’s get started.

Angelo Minuche