What is the difference between weight loss and fat loss?

Nikkiey points out that most women who say they want to lose weight actually mean they want to tone up, tighten up or get leaner. That is a fat loss goal, and on Ep. 108 she says it calls for a different approach, one built around strength training. Crash diets, keto, intermittent fasting, heavy cardio and restriction will drop the scale, but on Ep. 265 she explains you drop a little of everything, including muscle. On Ep. 111 she calls the result a skinnier, fatter version of yourself.

Muscle matters because it is metabolically active. Nikkiey explains that it supports your metabolism, keeps you strong and functional, and gives you the toned look most women are after. On Ep. 337 she adds that when you under-eat, your body looks for energy and pulls from your muscle. Eating enough protein helps hold on to that muscle while body fat comes down, alongside strength training, hydration and good sleep.

There is nuance. On Ep. 180, Nikkiey says it is possible to lose weight and fat at the same time, to lose weight without losing fat, and to lose fat without losing weight. If you have 50 or 100 pounds to lose, you will lose a bit of everything along the way, and fat loss can be the next level once you get there.

On Ep. 240, client Beth, 61, describes being skinny fat with the last 10 pounds to lose. She says women don't want to lose weight, they want to lose fat. Eating more, including 163 grams of protein, she lost about 10 pounds, and Nikkiey notes the drop in body fat made her muscles look more defined. If the scale has been your only measure, that's the plan's limitation, not yours.