If your goal is to improve your body shape, start by asking yourself what you are trying to achieve: weight loss or fat loss? You might be surprised to learn that these two terms aren’t necessarily synonymous.
Weight loss or fat loss?
While we often rely on the scale to check whether or not we are doing a good job of sticking to our diet and exercise, it is not always the best indicator.
For example, if you notice that your clothes have become loose but the number on the scale remains unchanged after lifting and doing high-intensity and intermittent HIIT exercises for a few weeks, then this means that your body has improved without losing weight.
Losing weight does not always mean you are shedding fat, which is essential to maintaining optimum health and warding off cardiovascular disease and type 2 diabetes, for example.
“Fat loss is important to better health, but when you lose weight, you will also lose water weight and potentially lose muscle mass as well,” Calder said. “If you are overweight, losing fat is important to lowering the risk of heart disease.”
“In fact, fat loss will improve your overall health because excess body fat increases the risk of chronic disease,” she added.
Visceral fat is a concern, especially the type of fat that wraps around the abdominal organs.
While it is also referred to as belly fat, it is not always clear how much visceral fat lies within you.
The doctor will have to order a specific type of imaging test to assess the amount of visceral fat that has turned into a cushion to the surrounding organs.
So when you are trying to lose weight, the focus should be on losing fat, and it is also important that you preserve as much muscle mass as possible, because muscle tissue burns more calories than body fat – even when the body is at rest.
How do I lose weight and fat?
To lose weight, the following should be done:
- Reduce the amount of calories you eat by first eliminating processed and sugary foods from your diet.
- Include lean protein, whole grains, fruits, vegetables and healthy fats in your diet.
- Intensify your exercise routine so you can consistently burn more calories.
Unfortunately, there is no way to target fat on its own when losing weight, Calder explains. However, there are things that can be done to limit the loss of muscle mass.
Avoid drastically reducing your caloric intake
- Make sure you are getting enough protein daily.
- Do not take excessive amounts of Cardio Instead, do strength training exercises twice a week.
Finally, aim to lose about 1-2 pounds (less than a kilogram) per week. This approach is more sustainable than dropping about 4.5 kg in just two weeks.
Ways to know fat loss
It’s common to track your weight loss progress with a scale.
While this may be beneficial, most of them do not differentiate between fat loss and muscle loss.
For this reason, only weight tracking is not a reliable way to determine if and in what amounts you are losing fat or muscle.
On the contrary, a body fat scale can provide a more accurate picture of your body composition by measuring the percentage of fat and muscle. A caliper can also be used.
Secondary ways to help burn fat, according to their number site Healthline Medical:
- Make sure you sleep for enough hours.
- Add vinegar to your diet.
- Eat more healthy fats.
- Have a cup of green tea.
- Increase your fiber level daily.
- have a coffee.
- Try HIIT
- Add probiotics to your diet (previous report from Arab Post Explains ways to obtain it)
- Increase your iron intake.
- Try intermittent fasting.