Weight Loss
- Looks at total body mass only
- Can include muscle, water, and bone density loss
- Leads to "Skinny Fat" physique
- Slows metabolism down (muscle loss)
Fat Loss
- Focuses on reducing adipose tissue
- Preserves or builds muscle mass
- Leads to "Toned" and athletic physique
- Maintains high metabolic rate
How to Ensure You Are Losing Fat, Not Muscle
Eat Enough Protein
Keep protein high (2g/kg bodyweight) to signal your body to hold onto muscle tissue during a deficit.
Resistance Training
You must lift weights. If you don't use your muscles, your body will break them down for energy.
Moderate Deficit
Don't starve. A crash diet burns muscle. Aim for a moderate 300-500 calorie deficit.
Track Measurements, Not Just Weight
If weight stays same but waist shrinks, you are building muscle and losing fat simultaneously.
Track Progress Correctly
The **Free WeightGPT Tracker** allows you to log body measurements and progress photos alongside your weight. Focus on the mirror and how clothes fit, not just the number.
Start Tracking Properly