Chances are, you’ve probably tried to lose weight at some point in your life. This “New Years New” diet after eating all those Christmas breaks that induces healthier food and more exercise, when you find that “oh my god, there are only 6 weeks left until my summer break!” But what is the difference between weight loss and fat loss? Believe it or not, it’s definitely not the same thing. We dug a little deeper to pay for the difference between the two!
What is weight loss?
Simply put, your body weight can be divided into two main categories: fat mass and muscle mass. Fat mass is exactly what your fat mass looks like. Lean is anything that is not fat, such as bones, organs, muscles, and water in your body.
When losing weight, we, unfortunately, cannot decide how much of the weight we have lost. Weight loss is simply a numerical measure that does not take into account the quality of what has been lost or gained. For example, cardio rabbits who switch to a new weight training regimen are more likely to gain weight, even though they work harder than before. This should not be taken as negative as muscle mass weighs more than fat. Another example – those who jump because of a high carbohydrate content – they significantly increase their carbohydrate intake because the 1st volume of stored carbohydrates contains about 3 carbohydrates in the body, which means that you can weigh more. despite not eating. more calories.
It is important to remember that fluctuations in weight can be caused by a number of factors. From sodium intake to gastrointestinal food intake, there are a number of reasons why you may be holding more weight or making it difficult to lose weight.
So what exactly is fat loss?
If you’ve been looking for ways to lose fat, you’ve probably stumbled upon two of the most common types of fat: subcutaneous fat (the fat between the skin and muscles) and visceral fat (it appears around your organs). … These two types of fat are responsible for the health and appearance of your body. When you are losing fat, it will be one of these two types of fat.
As with body weight in general, we cannot choose where we lose fat from. So, crushing those crunches won’t automatically give you a toned, fat-free belly. Experts recommend that you be in a slight calorie deficit to see fat loss, but always make sure you are consuming the right amount of calories and getting the right micronutrient balance to support your lifestyle.
Remember that everyone has fat – this is important, and there is nothing to be afraid of! Our body fat is expressed as a percentage of total body composition. For example, 20% fat. Women tend to have more body fat than men because they need more fat to maintain their reproductive system. The average healthy man can have up to 24% body fat, while the average healthy woman’s fat percentage can be as high as 30%.
Should I track my weight loss or fat loss?
There are a number of reasons why tracking your weight loss and weighing isn’t always the best way to track your progress. Many factors can make simply weighing yourself on the scale an unreliable representation of your progress.
Water retention
Yes, how much water you drink and how much sweat you use will determine how much you weigh! Sounds crazy, but think about it: water weighs a lot. 1 liter of water weighs 1 kg, so if you weigh yourself before using the toilet, you will probably be heavier. This works in the same way as water flow. When you sweat, your body loses water, so you will probably feel better due to dehydration.
Muscle loss
Have you stopped hitting with dumbbells due to injury? Or maybe you’ve put more cardio into your routine and cut curls. Regardless of the cause, loss of muscle mass can lead to weight loss on the scale. Muscle loss can also be caused by a large calorie deficit in the body. The body cannot lose kilograms of fat per week, so muscles will be metabolized if your calorie deficit is too high. If you are on a diet, it is very important that you consume enough protein as part of your new diet to maintain your lean body mass.
Severe Calorie Deficit
Of course, in order to lose weight, you need to have a slight calorie deficit. However, a drastic reduction in calories can be dangerous and simply unsustainable. A restrictive diet can cause overeating, and those who cut back on the diet are more likely to regain weight. Research shows that a lack of calories can lead to changes in various cognitive and concentration functions *, with dieters focusing their minds on food. This can lead to an unhealthy relationship with food, making dieters more prone to restriction than overeating, and in turn put on the weight they lost back.
How to measure my body fat percentage?
The easiest way to measure your body fat percentage is to use a vernier caliper. Using at least 3 areas of your body (abs, thighs and chest are good areas to use), pinch the skin, pull the muscle away from the fat, and measure the crease with a caliper. It is recommended to test on the same side of the body and take an average of two measurements in each area. Then plug those measurements into your online body fat calculator and you get your body fat percentage.
If you prefer, you can ask your doctor to check your body fat percentage, especially if you have any concerns. Pharmacies, entertainment centers, and gyms also have machines that you can use for a small fee that will measure your body fat percentage.
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