Is it better to lose fat or weight?

It's better to focus on losing fat rather than just weight. When you lose weight rapidly, you often lose muscle, water, and fat together. Losing muscle slows your metabolism and can leave you looking "skinny-fat." Fat loss while preserving muscle creates a leaner, healthier physique and maintains metabolic rate. Achieve this through strength training, adequate protein intake (1.6-2.2g per kg body weight), and moderate calorie deficits. The scale might move slower, but body composition improvements are more important for health and appearance.