Weight Loss vs. Fat Loss: Why the Scale is Lying to You
If you’ve ever stepped on the scale and felt frustrated—even after weeks of hard work—you’re not alone. Most people believe weight loss and fat loss are the same thing, but they’re completely different.
Focusing only on the number on the scale can lead to plateaus, frustration, and even muscle loss—all while sabotaging your long-term results. So, if you’ve been chasing weight loss and wondering why your body isn’t changing the way you expected, this post is for you.
What’s the Difference Between Weight Loss and Fat Loss?
Let’s break it down:
Weight loss = The total number on the scale decreasing. This includes water weight, muscle, and even bone density—not just fat.
Fat loss = A reduction in body fat while maintaining (or building) muscle mass, leading to a leaner, more defined body.
The key takeaway? Losing weight doesn’t necessarily mean you’re losing fat. In fact, rapid weight loss can often result in muscle loss, which slows metabolism, weakens your body, and makes future fat loss harder.
Watch this video to learn why weight loss and fat loss aren’t the same—and what you should focus on instead.
Why Focusing on the Scale is a Huge Mistake
If the scale is your main measure of progress, you might be missing real changes happening in your body. Here’s why:
1️⃣ The Scale Doesn’t Show Body Composition You could be losing fat and gaining muscle, yet the scale barely moves. That’s because muscle weighs more than fat but takes up less space—meaning your body is shrinking, even if your weight stays the same.
2️⃣ Water Weight Fluctuations Can Mislead You Your weight can fluctuate 2-5 pounds daily due to water retention, sodium intake, hormonal changes, or even how much food is in your digestive system. A higher number doesn’t mean fat gain—it could just be water or food weight.
3️⃣ Muscle Loss Slows Your Metabolism If your approach to weight loss is severe calorie restriction, excessive cardio, or crash dieting, you’re likely losing muscle along with fat. Less muscle = a slower metabolism = more fat storage in the future.
Fat Loss is the Goal: Here’s How to Make it Happen
If you’re serious about getting leaner, stronger, and healthier, shifting your focus to fat loss instead of weight loss is key.
Here’s how:
1. Track the Right Metrics (Not Just the Scale)
Instead of relying on a number, track: ✅ Body measurements (waist, hips, arms, legs) ✅ Progress photos (taken monthly) ✅ How your clothes fit ✅ Strength levels (are you lifting heavier over time?)
The scale may go down, but these methods give a much clearer picture of real fat loss progress.
2. Prioritize Strength Training
Lifting weights preserves and builds muscle, which:
Increases metabolism
Helps you lose inches and look more toned
Prevents the “skinny fat” look that comes from losing muscle
Aim for 3-5 strength training sessions per week, focusing on compound movements like squats, deadlifts, and presses.
3. Eat to Fuel Your Body (Not Just Cut Calories)
Instead of drastically cutting calories, focus on: ✅ High-protein meals (aim for 0.8-1g protein per pound of body weight) ✅ Balanced macros (carbs + healthy fats + protein = sustainable fat loss) ✅ Enough calories to support muscle retention
Crash dieting leads to weight loss, but at the cost of your metabolism and long-term fat-burning ability.
4. Use Cardio as a Tool—Not a Crutch
Cardio is great for heart health, but too much can eat away at muscle. Instead of endless treadmill sessions, focus on: ✅ Strength training first ✅ Daily movement (walking, steps, lifestyle activity) ✅ Short, intense HIIT workouts (1-2x per week)
Cardio should support fat loss—not be the foundation of it.
The Bottom Line: Do You Want to Lose Weight or Lose Fat?
Ask yourself: Do you want to see a smaller number on the scale but feel weak and soft? Or do you want to lose fat, build muscle, and feel stronger in your body?
Focusing on fat loss means: ✔️ Keeping your metabolism high ✔️ Building muscle for long-term fat-burning ✔️ Seeing real, visible body changes—not just a lower scale number
Watch the full video to learn exactly how to shift from weight loss to fat loss:
Stop chasing the scale—focus on what really matters!
Weight Loss vs. Muscle Gain: How to Know What to Focus on First
If you’ve been struggling to lose fat and build muscle at the same time, you’re not alone. Many women over 40 feel stuck in this cycle—wanting to lose weight for a leaner look while also building muscle to tone and strengthen their body.
But here’s the truth: trying to do both at the same time is inefficient. While body recomposition (losing fat while gaining muscle) is possible under certain conditions, alternating between fat loss and muscle-building phases is far more effective for most people.
So how do you know which goal to focus on first? Let’s break it down.
The Key Difference Between Fat Loss and Muscle Gain
To understand why you can’t maximize both goals at once, you need to know the basics:
Fat loss requires a calorie deficit, meaning you eat fewer calories than your body burns so that it taps into stored fat for energy.
Muscle gain requires a calorie surplus, meaning you eat more than your body needs so that it has enough fuel to build and repair muscle tissue.
Fat loss is a catabolic process (breaking down tissue). Muscle gain is an anabolic process (building tissue).
These two processes contradict each other. If you’re always in a deficit, you won’t be able to build muscle efficiently. If you’re always in a surplus, you won’t shed body fat effectively.
This is why strategically alternating between the two goals is the smarter, more sustainable approach.
Why Trying to Do Both at the Same Time Isn’t Ideal
You may have heard of body recomposition—losing fat while gaining muscle at the same time. And yes, it can happen, but it’s not the most efficient strategy for most women.
Who can benefit from body recomposition? ✅ Beginners to strength training (newbie gains allow muscle growth even in a deficit). ✅ Women with higher body fat percentages (above 30% body fat). ✅ Those returning from a long break (muscle memory helps regain lost muscle).
If you don’t fall into one of these categories, trying to lose fat and build muscle at the same time usually leads to frustration. You might see slow or no progress in either direction—leading to plateaus and lack of motivation.
Bottom line: If you want noticeable changes in your body composition, it’s best to focus on one goal at a time rather than spinning your wheels trying to do both.
When to Focus on Fat Loss First
You should prioritize fat loss if: ✅ You have a higher body fat percentage (above 30%) – Losing fat first will help you see more muscle definition later. ✅ Your main goal is aesthetics – If you want a leaner, more toned look, fat loss is the first step. ✅ Your energy levels feel low – Carrying extra weight can make movement feel sluggish, and dropping excess fat can improve how you feel.
What to do:
Eat in a moderate calorie deficit (not extreme!)
Strength train 2–4 times per week to retain muscle.
Focus on protein intake to preserve lean mass.
Use cardio as a tool, but don’t overdo it—strength training should still be the foundation.
Pro Tip:If you’ve been dieting for years with little success, you may need a metabolism reset before diving into another fat loss phase.
When to Focus on Muscle Gain First
You should prioritize muscle gain if: ✅ You’ve been dieting for a long time – If you’ve been eating low calories and your progress has stalled, your metabolism likely needs a break. ✅ You feel weak or lack muscle tone – You can’t “tone” muscle that doesn’t exist, so building it first will give you a better shape when you do lose fat. ✅ Your goal is long-term sustainability – More muscle means a higher metabolism, making future fat loss easier.
What to do:
Eat at maintenance or in a small surplus (100-300 extra calories daily).
Strength train 3–5 times per week, focusing on progressive overload.
Keep cardio minimal, using it for overall health rather than fat loss.
Prioritize rest and recovery—muscle grows outside the gym, not just during workouts.
Pro Tip:Muscle-building phases don’t mean you have to “bulk.” A small calorie surplus is enough to gradually build muscle without excess fat gain.
Example Plan: Muscle Building Phase (3-6 months) → Focus on strength, eat slightly above maintenance, and build lean mass. Fat Loss Phase (8-12 weeks) → Reduce calories slightly, maintain strength training, and lose excess fat.
This approach ensures consistent progress, prevents plateaus, and makes each phase more effective.
How to Decide What to Focus on First
Still unsure whether YOU should choose weight loss vs muscle gain? Use this decision guide:
➡️ If your body fat is over 30% and you want to lean out → Start with Fat Loss. ➡️ If you’re already fairly lean but lack muscle tone → Start with Muscle Gain. ➡️ If you’ve been dieting forever and feel stuck → Take a break and build muscle first.
Final Thoughts: The Smarter Approach to Body Composition
Trying to lose fat and build muscle at the same time can leave you spinning your wheels. Instead, focusing on one goal at a time—then switching phases—yields better results, faster.
By strategically alternating between muscle-building and fat loss phases, you’ll not only get better results but also make your journey more sustainable and enjoyable.
Need guidance on the best plan for YOU? Check out the Eat More 2 Weigh Less Training App, where I’ve already mapped out a full year of periodized training to help you build muscle, lose fat, and create a strong, lean body that lasts.
When it comes to fat loss, especially for women over 40, the advice we’ve been fed for years has always been about eating less and exercising more. But what if that’s not the full picture? In fact, what if eating more is exactly what your body needs to break through stubborn fat loss plateaus? If you’ve hit a wall in your weight loss journey, the problem might not be overeating—it might be under-eating. Let’s dive into why eating more could be the missing piece to your fat loss puzzle.
Why Is Fat Loss So Hard After 40?
As we age, particularly after 40, our metabolism naturally slows down. This isn’t news to most women. What is surprising, though, is that this slowdown isn’t just because of age—it’s often due to loss of muscle mass. Muscle is your body’s fat-burning engine. The more muscle you have, the more calories you burn, even at rest. Unfortunately, years of dieting, pregnancy, and even everyday stress can chip away at your muscle, leaving you with a slower metabolism.
But here’s the kicker: constantly eating less and exercising more—without focusing on maintaining or building muscle—only makes the problem worse. This cycle leads to further muscle loss, an even slower metabolism, and the frustrating realization that you’re eating less and still not losing weight.
The Key to Fat Loss Over 40: Eat More, Build Muscle
If you’ve been slashing calories for years and hitting the gym with little to no results, it’s time to rethink your strategy. The truth is, women over 40 need more calories, not fewer, to build muscle and heal their metabolism.
Why?
Muscle requires fuel. When you eat more, particularly with a focus on protein and nutrient-dense foods, you provide your body with the building blocks it needs to repair and grow muscle. More muscle means a faster metabolism, and a faster metabolism means your body burns more fat, even when you’re not working out.
Is Your Body in “Starvation Mode”?
If you’ve been dieting for years, your body might be in what’s commonly referred to as “starvation mode.” This happens when you don’t provide your body with enough calories for an extended period of time, causing your metabolism to slow down in an effort to conserve energy. Essentially, your body is trying to protect you from what it perceives as starvation.
What’s the solution? Metabolism Reset—slowly increasing your calorie intake to reset your metabolism and allow your body to heal. This is especially important for women over 40, whose metabolisms have likely taken a hit after decades of calorie restriction.
The Muscle Metabolism Connection
Eating more isn’t just about calories—it’s about nutrients, particularly protein. Women over 40 often don’t get enough protein to support muscle maintenance, let alone muscle growth. If your goal is to lose fat, you need to focus on building muscle to rev up your metabolism.
Building muscle doesn’t mean bulking up. It means creating lean, toned muscle that keeps your metabolism running efficiently. And the only way to do that is to provide your body with the fuel it needs to build and repair that muscle.
How Eating More Can Lead to Fat Loss
Eating more to lose fat seems counterintuitive, but it works when done strategically. Here’s how:
Increase Protein Intake – Protein is key to muscle growth and maintenance. Aim to get at least 1 gram of protein per pound of body weight. (Yes. 1g/lb! Protein needs increase with age!)
Focus on Fiber-Dense Carbs – Add more fiber-rich carbs to your diet, such as fruits, vegetables, and whole grains. These foods provide the thermogenic energy your body needs to function optimally, and burn more fat.
Strength Training – Combine eating more with strength training exercises to build muscle. Lifting weights isn’t just for bodybuilders—it’s the most effective way to maintain muscle and boost your metabolism after 40.
Be Patient – Fat loss through muscle-building isn’t instantaneous, but it’s sustainable. Stick with the process, and over time, you’ll see your body transform in ways that dieting alone could never achieve.
Final Thoughts: Shift Your Mindset, Shift Your Results
If you’ve been stuck in a cycle of eating less and exercising more with little to show for it, the problem isn’t you—it’s your approach. For women over 40, the key to unlocking fat loss is a mindset shift. Instead of focusing on eating less, focus on eating more—more protein, more nutrients, and more food to fuel your body. Pair that with strength training, and you’ll not only burn fat but also create a healthier, stronger version of yourself.
If you’re ready to break free from the endless cycle of dieting and discover what it feels like to nourish your body for real results, it’s time to eat more, not less.
When it comes to losing fat, women over 40 are often some of the most motivated, disciplined, and resourceful individuals. However, even the smartest, most determined women can fall into a common trap: using advanced fat loss strategies that don’t match their current body composition or goals.
If you’re above 30% body fat, certain tactics designed for people closer to their goal weight may not only be unnecessary but could also hinder your long-term progress. Here’s why it’s a mistake, what to focus on instead, and when to save those “advanced” tactics for later.
The Mistake: Applying Advanced Tactics Too Early
Many women with 50, 75, or even 100 pounds to lose feel pressure to jump straight into advanced fat loss methods like fasted cardio, ultra-low-carb diets, or extreme workout routines. While these approaches may seem like the fastest route to results, they’re often designed for individuals with less body fat who need to fine-tune every detail to shed those final few pounds.
For women above 30% body fat, the basics—like consistent exercise, adequate protein intake, and a sustainable calorie deficit—will provide the majority of your results. Skipping these foundational habits in favor of extreme tactics often leads to burnout, long plateaus, and fewer options to adjust later in your journey.
6 Fat Loss Tactics You Don’t Need to Use Yet
1. Fasted Cardio Every Morning
Why It’s Marginal: While fasted cardio is sometimes promoted for its fat-burning benefits, it’s not necessary when total energy balance is what matters most at higher body fat levels.
Save It for Later: Focus on consistent exercise for now. Once you’re closer to your goal, fasted cardio might provide a slight edge.
2. Extremely Low-Carb or Keto Diets
Why It’s Marginal: Cutting carbs drastically may feel “hardcore,” but for women with significant weight to lose, hitting a balanced calorie and protein target is far more effective.
Save It for Later: As you near a plateau or lower body fat percentages, fine-tuning carb intake may become more relevant.
3. Two-a-Day Workouts
Why It’s Marginal: Doubling up on workouts can lead to burnout and is unnecessary for fat loss at higher body fat levels. Moderate, consistent workouts will yield better long-term results.
Save It for Later: Reserve two-a-day sessions for when you’ve mastered the basics and need to break through a plateau.
Metabolism Reset (if Needed): If you’ve been under-eating or over-relying on cardio, consider a reset to rebuild your metabolism before pursuing further fat loss.
When to Use Advanced Tactics
Once you’ve dropped your body fat closer to 25–30%, the advanced tactics mentioned earlier may help push you through plateaus or stubborn fat loss phases. At that point, every small edge—like fasted cardio, carb cycling, or nutrient timing—can make a difference.
Final Thoughts
Trying to lose fat and build a healthier body is already challenging enough—don’t make it harder by using tactics that aren’t designed for your current stage. By focusing on the basics and saving the advanced methods for later, you’ll not only achieve your goals more sustainably but also have tools left in your toolbox when you need them most.
Remember: Fat loss isn’t a sprint; it’s a marathon. Slow, steady progress that builds a strong foundation is the key to long-term success.
If you’re ready to get started with a plan tailored for your specific needs, get a personalized blueprint session. If you’re not sure where to start, book a call to discuss your next steps (or to chat about becoming a 1:1 client). Let’s make this journey a success together!
If you’re a woman over 40 who wants to see defined, toned muscles when you lose fat, here’s the truth: you can’t “tone” what isn’t there. Building musclefirst is the key to achieving that strong, sculpted look—and it requires a different approach than traditional fat loss.
After 40, hormonal changes and years of chronic dieting or cardio can make building muscle feel challenging, but it’s far from impossible. With the right strategies, you can build muscle, boost your metabolism, and feel stronger than ever. Here are 4 essential tips to help you get started.
1. Eat More to Build Muscle
Let’s start with the most overlooked step: you need to eat more.
Most women are used to being in a calorie deficit, eating less to lose weight. But building muscle requires the opposite—you need to eat in a calorie surplus. This means consuming slightly more than what your body needs to maintain its current weight so it has the fuel to build and repair muscle tissue.
Why It Matters: When you’re in a calorie deficit, your body prioritizes survival, not muscle growth. Without enough fuel, you’re spinning your wheels in the gym.
How to Do It: Start by increasing your calories by 100–150 per day over your maintenance level. You don’t need to “bulk” like a bodybuilder; a slight surplus is plenty.
Focus on Protein: Make sure you’re getting enough protein to support muscle repair and growth. Aim for 0.8–1g of protein per pound of body weight.
Takeaway:If you’re lifting weights but not eating enough, you won’t see the muscle tone you’re working for. Fuel your body to let it grow.
2. Lift Heavy to Challenge Your Muscles
Many women make the mistake of using light weights or doing high-rep circuits when trying to build muscle. The truth? If you want to see results, you need to lift heavy enough to challenge your muscles.
Here’s how to know if you’re lifting heavy enough:
If you’re supposed to do 12 reps, but you can easily crank out 15–20, your weight is too light.
The last 2–3 reps of your set should feel tough but doable, with good form.
Lifting heavy doesn’t mean lifting recklessly. Focus on form, aim for the 8–12 rep range (the sweet spot for muscle growth), and gradually increase the weight as you get stronger.
Why It Works: Progressive overload—gradually challenging your muscles—is what drives growth. Without it, your body has no reason to get stronger.
Takeaway:Stop lifting the same weights you were using 6 months ago. Challenge your muscles with heavier weights to see growth.
3. Focus on Compound Movements
If you’re short on time, compound movements are your best friend. These are exercises that work multiple muscle groups at once, helping you build more muscle in less time.
Examples of compound movements include:
Squats: Works your quads, hamstrings, glutes, and core.
Deadlifts: Hits your back, hamstrings, glutes, and core.
Pull-Ups or Lat Pulldowns: Targets your back and biceps.
Bench Press: Strengthens your chest, shoulders, and triceps.
Why waste time doing isolation exercises like bicep curls when a pull-up works both your back and biceps at the same time? Focus on compound lifts first, and then add isolation exercises if you have time or want to target specific areas.
Takeaway:Compound movements give you more bang for your buck, helping you build muscle faster while saving time in the gym.
4. Use Periodization to Avoid Plateaus
One of the biggest mistakes women make when building muscle is doing the same thing over and over. Your body adapts quickly, so if you’re stuck in the same rep range, using the same weights, or doing the same workouts, progress stalls.
The solution? Periodization. This means systematically changing elements of your training, such as:
Rep Ranges: Switch between lower reps (4–6) for strength, mid-range reps (8–12) for muscle growth, and higher reps (15–20) for endurance.
Sets and Volume: Increase or decrease the total sets and reps you’re performing.
Rest Periods: Adjust your rest between sets to challenge your muscles differently.
Periodization ensures your body continues to adapt, grow, and get stronger over time.
Takeaway:Stop chasing the “perfect” rep range. Change things up regularly to keep your muscles guessing and avoid plateaus.
Final Thoughts: Building Muscle After 40
Building muscle after 40 is absolutely possible, but it requires a focused strategy:
Eat more to give your body the fuel it needs to grow.
Lift heavy to challenge your muscles and trigger growth.
Prioritize compound movements to maximize your time and results.
Use periodization to avoid plateaus and keep progressing.
Remember, muscle-building takes time, consistency, and patience. But the results—more strength, defined muscles, and a faster metabolism—are so worth it.
If you’re ready to take the guesswork out of your workouts, check out the Eat More 2 Weigh Less Training App, where I’ve designed a full year of periodized training plans to help women over 40 build muscle and transform their bodies.
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