How to tell that it is fat that is leaving, and not water or muscle
How to Know You’re Losing Fat
One of the most common concerns during weight loss: I’m losing weight but I don’t know what exactly is going. Is it fat, water, or muscle? Weight changes, measurements don’t always change, and your sensations may be conflicting.
Let’s break down, step by step, how to understand that you are truly losing fat, and not just water or muscle mass.
Why It’s Important to Know What You’re Losing
You can lower your weight and at the same time:
-
lose water
-
lose muscle
-
barely touch fat
In this case, the result is temporary, and your body shape worsens. The goal of healthy weight loss is to reduce fat while preserving as much muscle as possible.
Sign 1. Slow but Steady Weight Loss
Fat is lost slowly.
The normal rate is:
-
about 0.3–0.8 percent of body mass per week
If your weight:
-
drops sharply in a few days
-
then stalls
-
fluctuates a lot
Most often, that’s water, not fat.
Fat loss looks like a smooth downward trend, not sudden drops.
Sign 2. Measurements Shrink and Your Body Shape Changes
Fat takes up a lot of space.
When you are losing fat specifically:
-
your waist becomes smaller
-
clothes fit looser
-
your body looks more toned
Even if your weight is stable but measurements are shrinking, this is almost always fat loss.
Sign 3. Weight Is Stagnant, but Progress Exists
This is a common and good scenario.
The reason:
-
fat is being lost
-
muscles are preserved
-
water is temporarily retained
In this case, the scale lags behind actual changes. That’s why focusing only on the number on the scale can be misleading.
Sign 4. Strength and Energy Are Maintained
When losing fat:
-
strength performance is maintained or growing
-
no persistent weakness
-
no sudden drop in energy
If instead you notice:
-
decrease in strength
-
persistent fatigue appears
-
workouts become increasingly difficult
There’s a risk of muscle loss or too severe a calorie deficit.
Sign 5. No Constant Feeling of Hunger
With proper fat loss:
-
hunger is moderate
-
it can be controlled
-
no obsessive thoughts about food
Constant severe hunger usually indicates too great of a calorie deficit and risk of muscle loss.
Sign 6. Measurements Change Unevenly
Fat doesn’t leave everywhere or immediately.
It’s normal if:
-
the face and upper body go first
-
then belly and sides
-
thighs and glutes are last
If measurements are shrinking gradually and in different areas, it’s a sign of fat loss specifically.
Sign 7. Photos Show the Changes
Pictures are one of the most honest tools.
If:
-
your silhouette is changing
-
lines are becoming sharper
-
softness is decreasing
This is almost always associated with a reduction in fat mass, even if the scale barely moves.
What Is NOT a Sign of Fat Loss
It’s important not to confuse these.
This is most often not fat:
-
rapid 2–3 kg loss in a week
-
strong daily weight fluctuations
-
sudden weight drop after cutting carbs
-
worsening body shape as weight drops
How to Increase the Chances of Losing Fat Specifically
1. Moderate Calorie Deficit
Ideally:
-
minus 10–20 percent from maintenance
Too severe a deficit increases the risk of muscle loss.
2. Sufficient Protein Intake
Guideline:
-
1.6–2.0 g protein per kg of body weight
Protein protects muscles and improves body composition.
3. Strength Training
Even 2–3 times a week:
-
preserves muscle
-
improves shape
-
accelerates visual progress
4. Sleep and Recovery
-
water retention
-
stress
-
muscle breakdown
5. Patience
Fat does not go quickly. That’s normal.
How to Track Fat Loss Properly
The best method is a combination:
-
average weight over a week
-
measurements once every 7–10 days
-
photos once a month
-
well-being and strength
SYPB 30 calorie counter is convenient as it lets you track your nutrition, weight, and progress all in one place, which helps you understand if you’re really burning fat and not just seeing water fluctuations.
When to Be Cautious
Reasons to reconsider your strategy:
-
weight drops quickly
-
measurements don’t shrink
-
strength declines
-
body becomes softer
In this case, the problem most often is too severe a calorie deficit or a lack of protein.
Short Summary
If what’s going is truly fat, you will see:
-
slow weight loss
-
decreased measurements
-
improved body composition
-
preserved energy and strength
The scale isn’t always the main indicator. Evaluate your progress comprehensively and don’t rush the process.
And to control your deficit and see the real picture without guessing, the SYPB 30 calorie counter helps you track your food intake and progress in a convenient format.