When losing weight, many people focus on lowering the number on the scale. But did you know that when you lose weight, you don't always lose fat? To know the difference between fat loss and weight loss, check out the following review.

Difference between Weight Loss and Fat Loss

When you weigh yourself with a conventional scale or a regular scale, the number listed on the scale is generally the body weight only. If you want to know how much fat is in your body, you can use a special scale that can determine the range of fat percentage in the body. But be aware that the results of these scales are generally not very accurate.

Water is the component that makes up most of our body. Water makes up 50-60% of the total body weight of the human body. The term "water weight" in human body weight refers to the excess water present in the body.

For those of you who want to lose weight, it is recommended to focus on fat loss, which is the reduction of fat content in the body rather than weight loss. In weight loss, the water weight in the body may be reduced, while in fat loss, the fat composition in the body is reduced, which can make the body healthier.

It's important to note that weight loss doesn't always mean that your fat levels are going down. The weight loss could be due to a decrease in water and muscle mass. Decreased muscle mass can pose health hazards such as easy injury, lowering metabolic rate, and making the body easily feel tired. 

Read More: The Best Natural Ways to Get Rid of Belly Fat

How to Measure Fat Loss

To estimate body fat levels, you can undergo an anthropometric examination. Anthropometric examination is a method used to determine body composition so that it can be a reference for measuring general health status and the risk of disease that can be experienced in the future.

However, a study in 2021 revealed that there is no single adequate method for measuring body fat. Many measurement methods are expensive, complicated, or inaccurate.

Some of the tests that can currently be done to measure body fat are:

• Fat scales that use bio-impedance to determine the range of body fat percentages 
• Calipers, which measure fat in specific areas by pinching the skin such as the abdomen, to estimate body fat percentage
• Using a tape measure to measure body circumference can help determine whether weight loss is successful, but it cannot specifically indicate whether the decrease in body circumference is due to fat loss.
• In conditions of weight loss, Body Mass Index (BMI) can also be used, a reduced BMI number can indicate a decrease in fat and weight.

Fat Burning Tips for Weight Loss

To lose body fat, you can make lifestyle changes by adjusting your diet and increasing physical activity.

Adjusting your diet

To optimize fat burning, you can apply a calorie deficit, which is burning more calories than the amount of incoming calorie intake. The recommended diet is a low-calorie diet of fruits, vegetables, whole grains, and low-fat protein. You should avoid eating foods that contain artificial sweeteners, processed meats and fried foods.

Exercise

Some types of exercise that are recommended for weight loss include cardio, strength training, or weight training. Weight training can help keep muscle mass stable while losing weight. 

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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