Fitness coach highlights difference between fat loss and building muscle: ‘The only way to lose body fat…’

Taking a cue from his admission, let’s understand the difference.

Consultant dietitian and fitness coach Garima Goyal noted that fat loss and muscle building are two distinct physiological processes, although they can occur concurrently in some cases. “Fat loss happens when the body is in a calorie deficit, meaning it burns more energy than it consumes. This forces the body to use stored fat as fuel, gradually reducing fat mass. Muscle building, on the other hand, requires a calorie surplus or at least adequate energy intake, along with resistance training and sufficient protein to stimulate muscle growth and repair,” said Goyal.

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The key difference lies in the direction of energy balance: fat loss focuses on creating a deficit, while muscle gain requires enough nutrients to build new tissue. “Although both goals contribute to a healthier body composition, the approach to training, diet, and recovery differs. During fat loss, the priority is preserving lean muscle through strength training and protein intake, while in muscle-building phases, the aim is progressive overload and increased calories to promote hypertrophy,” shared Goyal.

 

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It’s also important to understand that fat and muscle are distinct tissues.

“Fat doesn’t turn into muscle, and muscle doesn’t convert into fat. Instead, one can lose fat while simultaneously building or maintaining muscle, resulting in a leaner, more defined appearance, even if the scale doesn’t show significant weight loss. Ultimately, achieving both goals requires smart nutrition, structured training, and consistency, not extremes,” Goyal said.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.