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Why quality weight loss matters more than you think
For many people, stepping on the scale can feel like the defining moment in a weight loss journey. One number can seem to sum up all the effort, progress and setbacks.
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But weight loss is more complex than a single figure. Where there are many factors that define a healthy weight loss journey, losing the right kind of weight is arguably one of the most important ones. To understand what quality weight loss looks like we have to understand what the body is losing along the way: fat that can affect health, or the muscle that supports strength, movement and long-term wellbeing. This is where quality weight loss begins.
Up to 25-40% of weight loss can come from muscle or other fat free-mass if weight loss isn’t managed carefully.
Not all weight loss is equal. When you lose weight you don’t just lose fat, you can lose muscle too. Understanding your body composition, can help you to focus your weight loss goals to achieve fat loss and muscle preservation.
So, what is your body made of, and why does this matter when managing your weight and health?
| Component | What it is | Why it matters |
|---|---|---|
| Fat mass | All the fat in your body, including visceral fat | Reducing excess fat can lower risk of cardiovascular disease and type 2 diabetes |
| Visceral fat | Fat stored in the abdomen around your internal organs | Too much visceral fat can put you at greater risk of diabetes, heart disease, and some cancers |
| Fat-free mass | All non-fat components of the body including muscle, bone, organs and water | Preserving fat-free mass is a key part of quality weight loss as it supports strength and physical function |
The goal isn’t just to lose weight, it’s to lose it in a way that supports your long-term health.
To self-monitor your quality of weight loss and visceral fat, try the Waist-to-Height-Ratio (WtHR). Using this measurement gives you a clearer understanding of your weight, remember to aim for less than 0.5. Try it here.
To dive deeper you can also speak to your doctor about an MRI (Magnetic Resonance Imaging scan), which is the more effective way to tell if you are storing too much visceral fat.
Focusing on ways to reduce visceral fat while preserving muscle is what makes weight loss more beneficial for your health.
Imagine two people in their 50s who both lose 10 Kg over the course of a year:
The scale shows the same result for both people, but their outcomes can look very different. Preserving muscle while losing fat is one of the key reasons quality weight loss matters.
For an evidence-based easy guide on how to achieve quality weight loss click here.
By looking beyond the scale, building sustainable habits, and tracking your progress in different ways, you can work towards weight loss that truly supports your body.
Small consistent habits can make a big difference over time. For example:
Sleep and stress can both play a role in weight management, and ongoing stress has been associated with visceral fat accumulation. That’s why prioritising sleep and finding healthy ways to manage stress can be part of a quality weight-loss approach.
Getting support from a doctor can also help you find the right approach for your body. You can find more information to support those initial consultations here.
How do you prefer to approach a weight management journey?
How do you prefer to approach a weight management journey?
