Same Weight, But Why Do You Look Bigger?" — The Truth Behind Fat vs. Muscle

"Same Weight, Different Shape: Why Fat and Muscle Make All the Difference"

“I lost 5 kg but still look the same!”
“My friend lost only 2 kg but looks completely transformed!”
If you've ever felt frustrated that your weight doesn't reflect your efforts—or doesn't match how others look—you're not alone. Here's the real reason: what you lose, and where you lose it, matters far more than just how much.

Before we start, remember to check if your weight is in healthy range here.

Key Takeaways

The Scale Is Lying to You (Kind Of)

Let’s get this straight: your body weight alone does not define your fitness, health, or appearance.

Two people may weigh exactly the same—say, 60 kilograms (132 pounds)—yet one might appear lean, toned, and fit, while the other looks soft or round. The reason lies not in the number, but in body composition: the ratio of fat mass to lean mass (muscle, organs, bones, water).

(source: https://www.boredpanda.com/same-weight-fitness-incredible-transformations/)

The scale simply tells you a total. But it doesn't tell you how much of that total is fat, or how much is muscle.

And here's the catch: muscle and fat weigh the same, but don't look the same.

Fat vs. Muscle: The Volume Illusion

Imagine holding 2 kilogram (~4.4 pounds) of fat in one hand, and 2 kilogram of muscle in the other. They weigh the same—but they look and feel totally different.

• Fat is less dense, soft, and takes up more space.
• Muscle is denser, firmer, and more compact.

So, a person with a higher percentage of body fat will look larger and softer—even if they weigh less—while someone with more muscle will appear smaller and more toned—even if they weigh more.

This explains why some people look lean and athletic at 65kg, while others may look “chubbier” at the same weight.

Losing Weight ≠ Losing Fat

Now let’s talk about weight loss—because not all weight loss is good.

There are two main components you can lose:

• Fat mass
• Lean mass (mostly muscle)

Extreme diets or excessive cardio (with little strength training) often cause you to lose muscle along with fat. The result? You get smaller, but softer, because the ratio of fat remains high. You might weigh less, but still carry "skinny fat"—a condition where fat percentage is high despite a low body weight.

In contrast, fat loss that preserves or builds muscle (through balanced nutrition and strength training) leads to visible transformation—even if the weight on the scale barely changes.

So next time you drop 5 pounds but still don’t see changes, ask yourself:
👉 Am I losing fat, or muscle?

Where You Lose Fat Matters

Let’s say you are losing fat. Great! But where the fat comes from also makes a difference.

The human body has several types of fat:

1. Subcutaneous fat – the soft fat under your skin (arms, legs, hips).
2. Visceral fat – the deep fat around internal organs, especially in the abdomen.
3. Brown fat – metabolically active fat that actually helps burn energy (less common).

From a health perspective, visceral fat is the most dangerous, as it increases the risk of metabolic disorders, diabetes, and heart disease. From a visual perspective, fat stored in the waist, thighs, and hips shapes your figure.

So when someone loses just 2–3 kg but has a big drop in waist or hip circumference, that’s a meaningful shift. In fact, studies show that waist-to-hip ratio (WHR) is a better predictor of health and visual change than body weight or BMI.

Introducing the Waist-to-Hip Ratio (WHR)

The waist-to-hip ratio is calculated by dividing your waist circumference by your hip circumference. Here’s how it works:

• Measure your waist at the narrowest point (above your belly button).
• Measure your hips at the widest point (around your glutes).
• Divide waist by hip.

Example:

Waist: 75 cm
Hips: 100 cm
WHR = 75 ÷ 100 = 0.75

In general:

• WHR < 0.8 (women) and < 0.9 (men) is considered healthy.

• A decreasing WHR = fat is being lost from the abdominal region = better metabolic health + visible changes.

So, two people may lose the same number of kilos, but one who reduces their WHR will look and feel much healthier and leaner.

Why Some People Change Faster Than Others

You might wonder, “Why do some people look amazing after losing just a few pounds, and I don’t?”

Besides lifestyle, there’s also genetics and body type. Your natural somatotype influences how and where you store fat:

• Ectomorph: naturally lean, finds it hard to gain weight.

• Mesomorph: naturally muscular and athletic.

• Endomorph: tends to store fat easily, especially around the belly and hips.

These types affect fat distribution, metabolism, and training response. But they’re not destiny. With proper training and nutrition, anyone can reduce fat, maintain muscle, and reshape their body—it may just take longer for some.

(We’ll explore these types in detail in a future post. Remember to subscribe 😄)

What Really Matters: Focus on Fat, Not the Scale

So how can you know if you're making progress?

📉 Don’t obsess over weight alone.
📏 Instead, track:

• Waist and hip measurements

• Body fat percentage

• Waist-to-hip ratio (WHR)

• Strength gains

• How your clothes fit

• How you feel!

And remember: Muscle is your friend. It’s metabolically active, shapes your body, and protects your joints. Losing weight by sacrificing muscle is like selling your car engine to lose weight—it's just not worth it.

Final Thought:

Losing fat in the right places and building muscle is the real key to transformation. The number on the scale might not budge much—but your waistline, posture, energy, and confidence will tell the real story.

Next time you hear “I only lost 2 kg,” look a little closer. That might just be the best 2 kg they ever lost.