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Everything You Need to Know About Weight Loss and Fat Loss

True Protein Blogger by Addition Collaborator reviewed by our Nutrition Team 05 April 2017

Understand how fat loss and weight loss are different.

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Everything You Need to Know About Weight Loss and Fat Loss

If you are looking to lose weight, lose fat, shred or tone you have landed on the right page. Firstly, it is important to understand the difference between weight loss and fat loss. Ultimately people confuse the two. If you want to lose stubborn stomach fat, that is not done by losing fat. Once you know what you are looking to achieve it's easier to find the right processes and products for you to reach your goals.

What is Weight Loss?

Weight loss means you are losing your overall weight measurement which includes fat, muscle, fluids, and organ size. A common approach to weight loss is calorie restrictions - more so than exercise - to lose weight. When you restrict your diet by reducing your calorie intake you are by default restricting your macronutrients which reduce your protein intake. When your diet does not have enough protein, your body can not rebuild the tissue, thereby forfeiting lean muscle gain which is what eliminates fat. This is how you start to lose muscle, fat, fluids and organ size.

Dehydration is Mistaken for Weight Loss

It is true that the fastest way to lose weight is cutting out carbohydrates because they retain three times the amount of water. As you digest carbs, your body converts them to glycogen which is stored in the muscles for energy. For every gram of glycogen stored you gain approximately 2.7 grams of water. This is one of the biggest frustrations people face when trying to lose weight. This means that your weight can fluctuate up to 1kg throughout the day. This weight is known as water weight; not fat. This water retention happens because your kidneys hold on to sodium in response to your carbohydrate consumption.

There's nothing wrong with carbs or reducing the number of carbs in your diet but we still need carbs for energy to fuel our bodies. We can’t live without carbs, so please don’t cut them out completely! Cutting out all carbs is not sustainable because over time your muscle, which is made of 70% water, starts to dehydrate and shrink. This gives you the false comfort in thinking you have lost fat but you haven’t and the weight will come back because it is water weight. It’s important to know that loss of muscle mass will slow down your metabolism.

Slow and Steady Weight Loss on the Scale

If you are losing more than two pounds a week or 0.9kg a week then you are losing more than fat! Slow and steady progress is the best because if you are losing kilos at a steady rate then they won’t come back. If you lose weight drastically fast you will gain it back equally as fast!

What is Fat Loss?

Fat loss should always be your goal as it improves your health! For men, a regular body fat percentage is 10% and for women 15%. Working out is a key ingredient in the equation of fat loss but so is your diet. The combination of both diet and exercise are a recipe to a healthy lifestyle.

How to Lose Fat

To burn fat you need to gain muscle. Why? Because when you lose weight by purely doing cardio that weight will come right back when you stop the cardio because there is no muscle mass to keep the weight off. Don’t worry, it is actually really hard for athletes to gain large amounts of muscle and appear bulky so this won’t happen if you start lifting weights. Also, remember that as you lose weight and fat your body starts to shrink and the skin will sag if there is no muscle keep it firm. Think of it like this, if your body has a layer of fat around it and as you start to shed the fat layer the space between your body and skin becomes empty which causes the skin to sag. If you fill that space in between with a lean thin layer of healthy muscle you will appear fit and firm! Strength training is key to achieve the healthy body you are looking to have!

Our Top Supplements for Fat Loss

True PRO Define

True PRO Define is our ultimate weight loss protein blend. This formula is specially blended to accelerate metabolism and burn fat. PRO Define is great to use as a protein shake before or after workouts or as a light meal/snack replacement. True PRO Define has the most advanced ingredients in weight loss supplementation including Carnitine (Carnipure®), green tea extract, and coconut water powder.


True Ultra Pure Swiss Carnitine

Add True Ultra Pure Swiss Carnitine to your water 2-3 times a day to aid you with your fat loss. True Ultra Pure Swiss Carnitine is a fat metaboliser known for transporting fat cells to produce energy. Not only will this give you a boost throughout the day but it will assist you in reducing your body fat.

True WPI90

Blended with NZ grass-fed whey protein and naturally flavoured without any artificial fillers this protein is the best choice for lean muscle gain and weight loss. With less than 1% of carbs and sugars, this is your go-to protein if you are trying to shred and manage your weight.


  1. The following information is based on articles written by Dr. Joel Seedman, Ph.. https://www.advancedhumanperformance.com/
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IMPORTANT INFORMATION: all content provided here is of a general nature only and is not a substitute for individualised professional medical advice, diagnosis or treatment and reliance should not be placed on it. For personalised medical or nutrition advice, please make an appointment with your doctor, dietitian or qualified health care professional.


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