Fat Loss vs. Weight Loss: What You Really Want (And How To Get It
In this episode of Get Sculpted, Tijana, Marilynn & Jordanna reveal why fat loss vs weight loss matters and how to maintain muscle while getting lean.
"I've lost 5 pounds, but none of my clothes fit better," our client Sarah told us, tears welling in her eyes after months of cardio and calorie cutting. Meanwhile, Jennifer hadn't seen the scale move in weeks, yet she'd dropped a dress size and saw muscle definition for the first time. What explained the difference? The secret lies in understanding fat loss versus weight loss – the crucial distinction that transformed Jennifer's body while Sarah remained stuck in a frustrating cycle.
In today's episode, we expose one of the biggest misconceptions in the fitness world that keeps women from achieving their best bodies. We'll reveal why being married to the scale can derail your progress, the surprising signs that show you're losing fat (regardless of what the scale says), and our proven approach to losing fat while maintaining muscle. This conversation could completely transform how you approach your body transformation journey.
Here’s what we cover:
Why the number on your scale might be the biggest obstacle blocking your dream physique (hint: it's probably lying to you about your progress).
The surprising body signals that prove you're losing fat even when the scale isn't budging.
How your favorite workout might be causing you to lose muscle instead of fat, and what to do instead.
The protein strategy that preserves your hard-earned muscle while maximizing fat loss.
Why some women drop clothing sizes while the scale stays exactly the same—and how to make this happen for you.
Weight loss and fat loss are two completely different journeys with dramatically different results—and unfortunately, most women are on the wrong path without even realizing it. By focusing on the right metrics and following our proven approach, you can finally achieve the toned, sculpted physique you've been working toward, regardless of what the scale says.
Slow fat loss is sustainable fat loss
-Coach Tijana
What's been your biggest frustration with weight loss, and how might shifting your focus to fat loss change your approach? Share your lightbulb moment from this episode with us on Instagram @getsculpted.ca, and let's start a conversation about breaking up with the scale once and for all!
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Thanks for joining us on this episode of Get Sculpted! If you enjoyed this episode, please leave a review on Apple or Spotify to help us reach even more women ready to cut through the noise and get the real deal on fat loss, muscle building, and what it really takes to build their 2.0 sculpted self inside and out.
This podcast is brought to you in partnership with Leah Bryant Co.
More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast designed for women ready to transform their bodies and level up their lives with science-based strategies and actionable advice.
We dive into the essentials of fat loss, muscle building, and metabolism optimization by helping you work smarter, not harder.
This isn’t about quick fixes or fad diets; it’s about creating sustainable habits and stacking wins. We’ll help you fuel your body, strengthen your mindset, and build your 2.0 sculpted self from the inside out.
We’re your hosts, Jordanna, Marilynn, and Tijana. We have over 20 years of collective experience in the training, nutrition, and body transformation business, with over 1000 transformations and counting.
Ready to get stronger, more empowered, and embrace a healthier, more resilient you? Join us every week and start sculpting the life you deserve!
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
In this episode of Get Sculpted, we’re unpacking the difference between weight loss and fat loss—and why chasing a smaller number on the scale might be the very thing holding you back from your dream body.
You’re not here to get “skinny.”
You’re here to get strong, sculpted, energized—and feel confident AF in your body.
Here’s how to do it.
Why Weight Loss ≠ Fat Loss
The scale measures your total body weight—which includes:Body fat
Muscle
Water
Digested food
Hormonal fluctuations
Bowel movements (yep, we went there)
So when the scale goes up (or down), it doesn’t mean you gained (or lost) fat. It could be hydration, stress, sleep, sodium, or even a great workout leaving you a bit inflamed and sore.
Stop making emotional decisions based on a number that doesn’t tell the full story.
What Fat Loss Actually Looks Like
True fat loss = dropping body fat while maintaining (or building) muscle.Here are the real signs that fat loss is happening—whether the scale moves or not:
👖 Your clothes fit better
💪 You’re seeing more muscle definition
🧠 You have steady energy + focus throughout the day
🍽 You experience healthy, manageable hunger (not obsession)
💃 Your confidence + sex drive return
📸 Progress photos + measurements show the truth
🙅♀️ You’re not starving or over-restricting
🧘 Recovery and mood are improving
These are the real wins. And they’re way more important than a scale fluctuation.
Mistakes That Can Kill Your Fat Loss
If you’re only focused on weight loss, you might be sabotaging your results. Watch out for:Too much cardio, not enough lifting
➝ Muscle gets burned, not fat.
Eating too little
➝ Your body adapts by slowing your metabolism and breaking down muscle.
Not eating enough protein
➝ Muscle is harder to build and easier to lose when your protein is low.
Oh, and a special shoutout to our GLP-1 girlies: These tips are non-negotiable for preserving muscle and getting lean, not just losing weight.
How to Lose Fat (Not Muscle)
Here’s your Get Sculpted formula for sustainable, sculpted fat loss:Lift weights 3–4x/week (yes, even if you're a beginner)
Eat in a moderate calorie deficit (not starving, just strategic)
Prioritize protein (aim for ~0.8–1g per pound of body weight)
Track non-scale victories (photos, energy, sleep, digestion, strength)
Ditch the scale (if needed) or use it as one data point—not your self-worth
Because the goal isn’t just to weigh less.
The goal is to feel stronger, leaner, more confident—and live in a body you love and can maintain.
The Big Reframe “I thought I needed to weigh 115 pounds to be happy.
Now I’m 145, and I’ve never felt better, looked better, or lived better.”
Weight is just a number.
Fat loss is a process.
And you’re building something that lasts.
WE WANT TO HEAR FROM YOU
If this episode hit home (and we know it did), share your biggest “aha!” moment with us on Instagram: @getsculpted.caTag your friends. Send it to your mom.
Let’s rewrite the narrative around weight and worth—together.
In the next episode, we’re breaking down how to align your inner circle with your goals—because your environment shapes your outcomes more than you think.
See you there 👊