Can we reduce body fat without reducing body weight?

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Every time we step on a weighting scale to check our weight, we see a number which shows us the total body weight. For the sake of this post, I'll be using the following equation: 

Body Weight = Fat Weight + Lean Body Weight

To know more about Lean Body Weight and Fat Weight click here.

In simple words, it is possible to lose body fat without losing body weight, with the assumption that the lean body weight also increases roughly by the same amount as body fat reduces. Now if the change in body fat (decrease) is unequal to the change in lean body weight (increase), body weight will change. This change in body weight will be dependent on the relative changes in either body fat or lean body weight or both.


There can be several reasons for losing inches from the waist or a reduction in body fat without seeing any change in body weight. Some reasons are listed below:

  1. Reduction in body fat with a roughly equal increase in lean body mass. If you’re not doing weight training, eating a protein rich meal is also reported to spike protein synthesis there by affecting lean body mass. However, if you're doing weight training 3 - 5 times per week and also consuming a high protein (>1.8g/kg/d) diet, having the remaining calories (from carbs and fat) controlled according to your fat loss goal, losing fat and gaining muscle mass does happen, although mostly in beginners only. 
  2. Maybe you're waist was 36inches because of consuming more calories from carbs which are a major cause of inflammation and bloating. If you’ve reduced or altered your carb intake in the form of type or quantity or frequency in the last few weeks/months a change in waist circumference is possible. 
  3. Dietary fat choices also impact body fat. Consumption of trans fats has been linked to cardio vascular diseases (diabetes, hypertension, etc.), larger waist, higher body fat, lower energy, inflammation, etc. Changes in dietary fat intake by switching over to healthier choices also has a profound impact on body fat and waist circumference. 
  4. Water intake is often neglected on most dietary discussions. Any change in water intake also can affect hunger, which indirectly may or may not lead to changes in body fat. 
To effective gauge if your weight loss is coming from a change in body fat (decrease) or a change in lean body weight (decrease), it is prudent to keep track of the body fat percentage either on a weekly or bi-monthly basis, which ever you can adhere to better.

Note: Before starting/changing an exercise, dietary and/or supplementation program consult a qualified doctor/health care professional.

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