Weight Loss VS Fat Loss

“Does a scale even go that high?”

“I nearly broke the scale!”

“I have never seen my number so high!

Sound familiar? These are all things I’ve heard Dads say! Dads have come to me hating that number on the scale. We always seem to be talking about losing weight and how the number on our scale is devastating. But that number isn’t really what we should be looking at.

However, YES, if you’re morbidly obese, the number on that scale is problematic and we need to do something about it NOW. But if you’ve just got a little out of shape, a beer belly, or just don’t feel quite yourself anymore, what we need to focus on is LOSING BODY FAT!

Having a high number of body fat can cause some serious problems to our body. Especially when our visceral fat is high. Visceral fat can be seen as the “beer belly.” This fat is stored in our abdomen and surrounds our major organs. When this is too high this can increase your risks of disease. Some of these can include;

  • Heart disease
  • Stroke
  • Coronary Artery Disease
  • Type 2 Diabetes

This is a major issue into making sure that losing body fat is a high priority for us.

So now that we know that body fat is our target, what we need to know is that a healthy range for men is between 10-20% body fat percentage (BFP). That’s where we will see that lean, shredded physique and this is not to be confused with stage ready physique!

I am saying that you can feel great, look great, have your clothing fit better and when you get to the beach or pool you can take that shirt off with confidence. That is the physique I am talking about! And to get this;

BFP is our key to success!

Let’s start by change our vocabulary and replacing “lose weight and toning up”, with our actual GOAL of “increase muscle mass and lose body fat percentage.” Just changing those words can already produce a positive reaction in the brain and allows you to see that it IS achievable.

To begin, you need to find out what your body fat percentage is. You can get this done at your local gym and even at Boots. I would suggest doing this every month to see progression and if possible every week. This will allow you to stay on top of your progress and see if things are working or not, and allows you the ability to make adaptations quite quickly if changes need to be made.

Once we get to 15% body fat, we need to do another assessment. 15% can sit differently on different bodies and therefore changes may still need to be made, if you’re unhappy.

If this is you and you don’t like what 15% body fat looks like, and you want to get even leaner and shredded and drop that percentage even more, then you would need to make those changes to your program.

However, if you are happy with this achieved body fat percentage, you can then start to maintain by following a program and eating habits that will help you keep this up (intuitive eating).

This is why tracking is important and why we need to make sure it is also included in our programing. Scheduling an assessment day is just as important as a day in the gym. It shows us where we are going RIGHT and where we need to make adjustments.

Keeping an eye out on our BFP is not only going to give us that look we want but will also help us stay healthy and keep our organs safe from disease.


  1. See where you’re at – go get a body scan at your local gym or Boots.
  2. Review your results and make necessary changes.
  3. Set new goals that accompany your results.

Want to be a part of a community of Dads who are finding the time to get fitter, leaner and stronger, while still having time for their family, work and friends? Get your 7 day Free Pass and start feeling stronger today!

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Simon Macey

Simon Macey

Expert Fat Loss Coach. Father of 2 beautiful children who's sole goal in life is to be the best partner and dad.