The 5 Myths of Fat Loss, and What to Believe Instead

When it comes to weight loss…

for decades, we’ve been taught to chase a number.

Step on the scale. Watch it go down. Celebrate if it does. Panic if it doesn’t.

But here’s the truth most people don’t hear often enough: The scale tells a very small part of the story. And sometimes, it tells the wrong story.

If you’ve been doing “all the right things” and still feel confused, frustrated, or discouraged by slow or inconsistent results, you’re not alone. And you’re probably misled. Because you bought into the concept of…measuring the wrong thing.

Let’s clear up some of the most common myths around weight loss and fat loss, because misunderstanding the difference can quietly sabotage your progress, your confidence, and your long-term health. And I don’t believe that’s what you’re after.

I’m not here to tell you to work harder. I’m here to offer you an understanding about what actually leads to real, lasting change.

I'm going to share with you, the 5 myths I encourage you to talk yourself out of believing.

Myth #1: “The scale is the best way to track progress.”

The scale has become the authority in many people’s health journeys…but it’s not a good one. Why? Because the scale can’t tell the difference between fat, muscle, water, or even the food you ate yesterday.

Sure…there are more sophisticated scales on the market that can break down some of these numbers for you. I used to have one. But here’s the thing…your body weight can fluctuate five to eight pounds in a single day due to hydration, sodium intake, hormones, digestion, and stress. So watching that number can be exhausting.

That means a higher number does NOT automatically mean failure, and a lower number does NOT automatically mean success.

When the scale becomes the main metric, it can create unnecessary emotional responses and swings. One “good” day leads to relief. One “bad” day leads to discouragement. Over time, this emotional rollercoaster destroys trust in your body’s ability, and the process it’s capable of.

More tangible and meaningful indicators of progress include:

how your clothes fit
your energy levels
strength
mood
sleep quality
circumference measurements
how you feel moving through your day

These markers can reflect what’s actually happening beneath the surface…beyond the scale.

Myth #2: “Weight loss and fat loss are the same thing.”

They are not…even though they’re often used interchangeably, which feeds into the misunderstanding.

Weight loss simply means the number on the scale goes down. That’s it. That loss can come from several things, including water, muscle, fat, or a combination of all three.

Fat loss, on the other hand, specifically refers to reducing body fat while preserving (or even building) muscle.

Why does that matter?

Because losing muscle slows your metabolism, weakens your body, and makes long-term maintenance harder. It’s one of the main reasons people end up “skinny fat.” This is when they are lighter on the scale, but softer and weaker in their body. They’re bodyfat level can still be higher than desirable, while they're losing metabolically rich muscle tissue. This is when they become even more frustrated with how they look and feel.

It’s like one the misconceptions of obesity. I’ve had client athletes that were solid and strong, with an “excellent” % body fat, but considered obese by other calculations, including the scale.

Fat loss supports a better shape, more strength, quality hormone health, and overall sustainability. It’s not just about being smaller. It’s about being healthier and stronger in a body that functions well. THAT is a long-term health marker.

Myth #3: “The faster the weight loss, the better the results.”

Ah yes. Fast results are tempting. “Lose 30 lbs in 30 days.” That feels motivating…at first...until it isn't. Because rapid weight loss is rarely fat loss. Typically, it’s water loss and muscle loss, especially when calories are severely restricted or exercise is excessive. Neither of which are sustainable. Both of which can cause damage.

This approach stresses the body, slows the metabolism, increases hunger hormones, and can lead to rebound weight gain. That’s simple biology.

Sustainable fat loss happens at a moderate pace. Roughly one to two pounds per week allows your body to adapt without triggering survival mode. Some people can lose a bit faster. Some, even less. We are all different. (And that's the point.)

The truth is…slower progress may not feel flashy, but it is sustainable.

Consistency beats intensity every time.

Myth #4: “Eating fat makes you fat.”

This myth has done real damage. 🤦🏽‍♀️

Healthy fats are essential for hormone production, brain health, nutrient absorption, and satiety. When included with wisdom, fats can actually support fat loss by helping you feel satisfied and reducing overeating later.

What contributes more to fat gain isn’t fat itself, but excess calories over time…especially from highly processed foods.

Carbohydrates and fats both play a role in a “balanced” diet. Removing entire macronutrients can lead to imbalances, cravings, and burnout. Don’t be afraid to eat!

Your body needs fuel, not fear.

Myth #5: “Muscle weighs more than fat.”

A pound is a pound. So...muscle and fat weigh the same. 🤷🏽‍♀️

But really…the difference is density. Muscle is denser than fat, so it takes up less space than fat. In other words, a pound of muscle takes up less space than a pound of fat, which is why body composition can improve even when the scale doesn’t move…or goes up slightly.

So…you can lose inches, look more defined, and feel stronger while your weight goes down or stays stable. And that’s great news!

This is one of the biggest reasons people get discouraged too early. Even when they’re changing in all the right ways…the scale may not reflect it…yet. Understanding this difference alone, can be the turning point between quitting and staying the course.

And I want to add one more point of clarity around this part. You might hear that when you're losing weight and the scale doesn't go down, or goes up...you're replacing fat with muscle. That's not true. Can you imagine losing fat around your heart, and replacing muscle there? Or maybe in your face? 🤦🏽‍♀️ Ugh.

Again...something people say without real knowledge or understanding.

In Conclusion Weight Loss vs. Fat Loss: What’s Really Different

Weight loss focuses on the scale. Fat loss focuses on body composition.

Weight loss can happen quickly…but it typically includes muscle and water loss. Energy dips. Strength decreases. Hunger and cravings rise. Mood can feel unstable. Long term, the weight often returns…with a side of frustration.

Fat loss happens more gradually. Muscle is preserved or built. Energy improves. Strength increases or stays steady. Appetite becomes more regulated. Clothes fit better. Skin appears firmer. The changes last longer because they’re supported by habits your body can maintain.

Warning Signs You’re Losing the Wrong Thing

Quick drops on the scale paired with a soft appearance, constant fatigue, persistent hunger, declining performance, mood swings, and dramatic daily weight fluctuations (You're not weighing every day...are you? 🤔), can signal muscle and water loss instead of fat loss.

If progress feels punishing, unsustainable, or draining, it’s worth reassessing the approach…not doubling down on restriction.

A Better Question to Ask

Instead of asking, “How fast can I lose weight?” try asking, “What will help me feel strong, energized, and well in this body…now and long term?”

I know. I know. You want to lose weight. But when you shift that focus...you will.

Here, the goal isn’t just a smaller body. Here, the focus is on a healthier one that supports your work, the people you care about…and your life.

When you shift the focus from chasing the scale to building strength, nourishment, and consistency, everything changes. Progress becomes steadier. Confidence grows. And the journey feels more supportive instead of stressful. Ahhh.

That’s not slower progress. That’s smarter progress.

And it’s the kind that lasts. Because weight loss shouldn’t lessen the meaning or the JOY in your life.

Here’s What I Know to Be True

It’s not just about what you lose. It’s about how you lose it…AND what happens to your body in the process. Know your "why."

My Encouragement to You

When the scale stalls...look deeper.

Plateaus don’t automatically mean you’re doing something wrong. Often, they mean your body is “recomposing”…losing fat while gaining or maintaining muscle.

This is where non-scale victories matter.

Signs of real fat loss include:

looser clothes around the waist and hips
more visible definition
steady energy throughout the day
improved strength
controlled hunger
decreasing circumference measurements
firmer tissue
and slow or stable scale changes.

That's a lot!

And these are not small wins, my friend. They are meaningful progress…forward!

On the Spiritual Side

There’s something deeper at play here than numbers, plans, or progress charts.

Your body is not a problem to fix. It’s part of the workmanship God designed with intention, wisdom, and love. Scripture reminds us that we are “fearfully and wonderfully made,” and that includes the way our bodies respond to nourishment, movement, rest…even time. What a masterful Creator!

When we rush the process of being healthier or…better…we can end up chasing extremes or measuring our worth by a number on the scale. One sure place that will lead us is…out of alignment. And that’s not just physically...but mentally and spiritually.

Fat loss, when approached with wisdom, understanding, and…patience, invites us to steward our bodies rather than abuse them.

This kind of progress asks for trust. Trust in the process. Trust in your body’s ability to respond. And trust that consistency, done with humility and wisdom, bears fruit in due season.

You don’t have to force change. Sometimes the most faithful step forward is simply choosing care over pressure, and perseverance over perfection.

And with the right guidance and support…you can master wellness. I'm here for you!

If you'd like the right guidance and support from me, I invite you to schedule a complimentary Bridge to Breakthrough Chat. Let's see what you're facing, and find the best way to walk through it...with more JOY!

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I'll meet you on the bridge!

Deni