Which is better weight loss or fat loss?

Which is better weight loss or fat loss?
Which is better weight loss or fat loss?


Many people usually want to burn the fat accumulated in the body, but the problem is that the loss of this fat is not always reflected in the decrease in the number that appears on the scale.

People often use the terms weight loss and fat loss for the same meaning, but they are really different from each other, and understanding the difference between them will help you achieve your health goals.

Weight loss is a decrease in your total weight, which includes muscle weight, water and fat, and fat loss is simply a decrease in body fat percentage.

In order to reach the target weight, most people usually want to lose body fat, but the problem is that fat loss does not always translate into a decrease in the number that appears on the scale, and some of the tactics we use to lose fat can backfire.


Which is better, weight loss or fat loss?


Let's go back a bit and review some information about our body composition. Our bodies are made up of a few major components: there's fat, and there's lean body mass, which includes muscles, bones, water, organs, and more.

Having a lot of fat relative to lean muscle tissue increases obesity and your risk of developing chronic health problems such as diabetes, high blood pressure, high cholesterol, and heart disease.

The recommended body fat percentage varies based on age, gender, and activity level.

According to the American Council on Exercise, healthy body fat rates range from 14% to 31% for females, and from 6% to 24% for males, but only athletes are supposed to reach the lower end of those levels.

When people often talk about their desire to lose weight; They actually mean to talk about burning fat.

Not only is this because excess fat can be dangerous to your health, but you also won't want to get rid of lean tissue.

Muscle tissue gives you strength and actually helps your body burn more calories, while water keeps you hydrated and promotes healthy bodily functions.


How to lose fat without losing muscle


In fact, you can't burn fat in one place on your body, and it's almost impossible to lose fat without losing a little bit of lean body tissue.

But there are plenty of things you can do to lose more fat while preserving as much lean body tissue as possible. Even better, it ultimately depends on sticking to some proven principles.


Don't start with a very severe diet


Fast diets and body cleansing diets help you lose large amounts of weight very quickly, such as losing 4 kilograms or more in one week.

But the majority of lost weight will come from lean body mass, specifically water and muscle, rather than fat.

But these results will be temporary because once you stop sticking to the diet; You will regain the weight you lost and maybe more.

Bottom Line: Avoid juice fasts, soups, or other very limited diets that claim to transform your body overnight, because these diets won't actually enable you to lose fat in a way that is beneficial in the long run for improving your health, and they are not sustainable in any way. case.


Reasonably reduce calories


Healthy fat loss involves eating less, and when you eat fewer calories than your body needs, your body will burn the remaining energy from stored fat, which means you burn fat.

As mentioned earlier, drastically cutting calories on extreme diets can be counterproductive, so consider a slower, more consistent strategy instead.

Your best option for fat loss would be to reduce your caloric intake by about 500-1000 calories per day, which means losing about half a kilogram per week - the majority of which is fat.


Eat healthy foods, especially proteins


Proteins are the building block of muscle tissue, as they keep your metabolism speeding up and help you feel fuller for longer, thus increasing muscle mass especially when you lose weight.

Also, getting enough protein while trying to lose weight will encourage the body to shed fat while retaining lean body mass, so don't skimp on protein.

Try to eat about 0.73 grams of protein per pound of your body weight while trying to reduce fat.

That is, a person weighing 68 kilograms should eat about 110 grams of protein each day.

However, prioritizing protein in meals and snacks does not necessarily mean cutting out carbohydrates.

You don't need to eliminate an entire food category in order to lose fat, and cutting out fat entirely is not a good long-term move.

Research indicates that healthy and sustainable weight loss occurs when eating a variety of healthy, whole foods such as: fruits, vegetables, whole grains and lean proteins, while limiting processed sugary foods.


Playing sports


Regular exercise can complement your efforts to reduce fat by burning extra calories.

But that's not all as staying active plays a big role in keeping your bones and muscles strong, which will help reduce the loss of lean tissue as you burn fat.

It is generally recommended that moderate exercise of 2.5 to 5 hours per week, or intense exercise of 1.25 to 2.5 hours per week.

Achieving a higher rate of exercise hours may help you reach your fat loss goal faster, but you don't need to stress yourself any more, as exercising too much every day will leave you feeling very hungry and tired.


Balance between strength training and aerobic exercise


Running, stationary, and cycling are great things, but doing just aerobic exercise all the time might not be the best option.

Losing fat while preserving muscle tissue requires you to add some strength training to your schedule.

It is true that strength training does not immediately burn the same amount of calories as aerobic exercise, but it does help the burning process last longer and burn more fat overall.


Have a break


Exercise is great for losing fat, but putting too much pressure on yourself will cause your body to overwork, and your lean muscle tissue may break down.

So try to stay active most days of the week, but you don't need to be too hard on yourself in exercising every day, don't make exercise your whole life and we advise you to plan regular rest days.


How do you know you are losing fat?


You will not necessarily know this from standing on the same scale regularly, because the scale measures your total weight and in order to record how much fat you lose, it is best to use one of the tools dedicated to this, including:

Simple tape measure: Record your waist circumference to see if you're losing belly fat.

Fat scales: Some standard scales are designed to measure your body fat percentage through bioelectrical impedance analysis and use, which are very simple and highly accurate.

Finally, fat loss is a healthier option than total weight loss, because total weight includes lean body mass.

To achieve this, try to lose just a pound of weight per week by cutting calories, staying away from harsh diets, eating plenty of protein, and prioritizing strength training over just aerobic exercise.


Does rapid weight loss slow down the rate of metabolism and fat burning?

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