Do You Have to Burn Fat Before Losing Weight?

You may lose a few pounds without burning fat, but significant -- and healthy -- weight loss requires fat reduction. Although you can reduce weight somewhat by shedding water or muscle mass, you need both of these substances for optimal health. Burning fat, on the other hand, helps you maintain a lean composition, helping ward off illnesses such as diabetes, cardiovascular disease and some kinds of cancer. See your physician before embarking on a new weight-loss strategy.

Losing Fat

• Burning fat leads to a lower weight and a higher percentage of lean tissue. You lose fat by burning more calories, or energy, than you consume; the best way to do this is by reducing calorie intake from food while increasing energy expenditure with exercise. The University of Minnesota Medical Center reports that with regular physical activity, most women lose about 2 pounds per week by eating 1,200 to 1,500 calories per day while most men lose the same amount of weight eating 1,800 to 2,000 calories per day.

Water Weight

• Because fat takes days or weeks to lose, water is responsible for most day-to-day weight fluctuations. More than half of your body mass comes from fluid, and you lose water through perspiration, breathing and urination. When you don't replace this water with food and beverages, the number on the scale drops. Dehydration can cause you to lose 2 or more percent of your body weight, according to Len Kravitz, Ph.D., of the University of New Mexico, which is 4 pounds on a 200-pound person. Conversely, a salt-laden diet can make you retain water: An extra 400 milligrams of sodium in your body, which is in about 1 gram of table salt, can add 2 pounds of water weight, according to Dr. Jack D. Osman of Towson University.

Muscle Weight

• Some weight loss comes from muscle deterioration, and dieting typically causes you to lose muscle as well as fat; however, exercising helps you keep more muscle. Muscles are denser than fat, meaning they weigh more per square inch, which is why some new exercisers initially gain weight even while losing inches and body fat. However, building muscle mass is helpful for long-term weight loss because your body burns more calories maintaining lean tissue than fat.

Safe Weight Loss

• To maximize fat loss while minimizing muscle and water loss, avoid crash diets that promise rapid results. Rather than severely restricting calories, get into the habit of choosing fresh fruits and vegetables, whole grains such as corn tortillas and whole-wheat spaghetti, and lean proteins such as pinto beans and low-fat feta cheese. Avoid convenience foods, which are typically laden with fat and sodium, and instead cook in your own kitchen.