Fat Loss vs Weight Loss: What Is The Real Difference?
Category: Weight Loss & Dieting Tips
For many people trying to manage their weight, the lingering question always lies between understanding and fat loss vs weight loss. So is there really a difference? And if so what is it? In this article we are going to explore fat loss and weight loss and give you some helpful hints in managing the two and start getting your body into the shape you want.
Fat loss vs weight loss are two similar yet different topics. In many cases fat is really what you want to focus on losing.
When it comes to losing weight most people are referring to their need to lose fat. Getting to and maintaining a healthy weight is crucial in maintaining a healthy life. The reference that a lot of people use for a healthy weight is the body mass index. A person’s BMI is calculated based on height and weight. When you consult a BMI table you get a number that is your index, a healthy BMI is between 18.5 and 24.9.
When considering weight loss a BMI is usually the first thing that you will go to but there is something important to consider first, fat loss vs weight loss. While fat loss involves weight loss, the two words do not mean the same thing. Today we are going to explore both terms and some tips to lose weight and to lose fat.
Fat Loss vs Weight Loss: What You should know
Weight loss is the act of reducing any and all weight, which may feel like a good thing until you stop to think about it. Our bodies have a variety of parts that add weight besides fat.
When you engage in more than fat loss you are getting rid of weight from areas such as your bowels, muscles, water weight, organs, and more. Depending on the situation, this may be the kind of weight loss that you need but in many cases, you do not want to lose muscle mass.
The main target of most attempts to lose weight is fat loss. Fat loss is the act of attempting to burn fat stores from around the body. Losing weight by itself isn’t too hard, for example, muscle will deteriorate if not maintained and thus you will lose muscle mass. In reality, BMI doesn’t matter as much as body fat percentage does.
Fat is what makes us look overweight, negatively affects our health, and concerns us the most. The body mass index was created to represent the average person but not everyone is average.
10 Best Tips For Fat Loss You Can Follow
As we mentioned before, weight loss can be relatively easy but when it comes to fat loss it can be more challenging. One of the first things that you need to know when it comes to losing fat, it is about more than just watching what you eat. Take a look at these 10 tips to help you engage in fat loss.
1. Create Sustainable Habits
Food prepping and watching what you eat is a great way to contribute to weight loss. Especially when you utilize a weight loss plan, such as the keto diet. However, meal prepping and significant reductions in food intake are not sustainable. Before you stop your diet and weight loss efforts it is crucial to establish sustainable eating and food habits.
2. Reduce Carb Intake
Carbs cause a large amount of our fat build up as we eat more carbs than our body is able to process. Try restricting your carb intake along with your fat and calorie intake. This is the general concept of the keto diet but you do not need to go as low as to reduce your carb intake to 20g, you could try something closer to 90g. Keep in mind that fiber is a good carb and that you can use fiber to cancel out some of your fiber intake.
3. Veggies Make Great Snacks
Veggies make great snacks for when you need to supplement your intake between meals. Not only can you have raw veggies but you can prepare them in a wide variety of other ways. Sauteed veggies are especially tasty or you can steam them. Not only are veggies great because they are not high in fat, but they also contain a wide variety of the nutrients you are supposed to get every day.
4. Eat Less Calories
Calorie counting is often associated with weight loss and it is true that calorie reduction is essential to weight loss. You need to balance your calorie intake with your calorie burn. So if you burn 3,000 calories a day you will want to take in less than that.
A FitBit or other fitness tracker can help you to establish a good idea of how many calories you burn every day but keep in mind that it is only an estimate based off the exercise detected and the details you provide such as height, weight, and age.
5. Get A Variety of Exercise
Part of burning fat is working out. You cannot lose fat simply by changing how you eat, you need to be active in order to burn calories. Spending time exercising is essential to burning fat and mixing up how you get your exercise will help to prevent being bored from the same method of exercising every time.
Additionally, different types of exercise work different areas and to burn fat you will want to engage the whole body.
6. Reduce Stress
Stress does more than just take a toll on our mind, it has a physical impact on our body. When we are experiencing a large amount of stress our bodies are not able to function at their best. Further, stress can lead to bad habits such as stress-eating. To maximize your ability to lose fat you will want to take measures to reduce your stress.
7. Eat Protein
Protein is an essential part of losing weight and changing your diet. Protein causes your body to feel full faster. Not only that, it provides you and your body with the energy that is needed to go about your day. Meat, poultry, and seafood is one of the best ways to get your protein but you can also get it from dairy, beans, and similar sources also work. Look for high protein, low-fat foods.
8. Drink Black Coffee
If you currently drink energy drinks you need to ditch them immediately, not only do they contain sugar but many of those ingredients that you cannot pronounce can have negative effects on your weight. Caffeine can be great for weight loss though so we don’t recommend stopping it all together, instead of energy drinks or fancy Starbucks drinks, opt for a simple black coffee. For those who have to cut the coffee, only use a little bit of milk.
9. Do Not Sit All Day
Sitting can be as bad for your health as smoking according to some studies. Even if those studies aren’t quite accurate, we do know that sitting prevents your body from operating at its fullest. Make sure that you are standing up and moving around every hour. Walk to the water cooler, pick stuff up from the printer, take the stairs a few floors, or walk in place. If you can take part of your lunch to walk around that will help to keep your body moving and your mind focused.
10. Record it All
Recording your efforts and progress is the best way to help yourself stay on track during your fat burning efforts. By recording your efforts you can tell what is working and what isn’t. A good record also helps to keep you motivated as you can see the progress you are making. MyFitnessPal is a great food intake tracker and FitBit is one of the most well-known fitness trackers, the two work well together.
10 Proven Tips For Weight Loss
When it comes to fat loss vs weight loss you can typically lose weight much faster but you have to be careful not to lose the wrong weight. For example, losing muscle weight will prevent you from burning off weight as effectively. Take a look at these top tips to help you lose weight.
1. Drink Plenty of Water
Water is a great for our body and makes up a vast majority of our composition. When we are losing weight, some of the initial weight that we lose comes from reducing water weight. By drinking more water it helps to continue to flush out your body. The more water you drink, the more you need to pee and thus flush out water weight.
2. Undergo a Cleanse
Cleansing your body gives you time to empty your bowels, get rid of water weight, and otherwise lose weight. A wide variety of different cleanses exist out there and many of them will help you to get to where you want and ended to be weight wise. You do not want to cleanse for a long period of time but just long enough to purge your body.
Make sure to research the specific type of cleanse that you want to use. Not every cleanse is healthy or safe for your body, especially ones that involve taking pills. So take time to do your own and find ways to lose weight in healthier way.
3. Reduce Portion Sizes
A lot of us eat way more than we need to. Think about the fact that there never used to be super sized meals or other large portion sizes and our world used to have a much smaller average weight. Reducing our portion sizes cuts back not only on the amount of fat and food we add to our bodies but helps our body to focus on getting rid of what is already in it.
4. Focus on Cardio not Strength Building
Weight based exercise is great for those who want to build their strength but not so much for those who want to lose weight. As you undergo strength building exercises such as lifting weights you are building muscle which adds onto your body weight. Cardio does not contribute to muscle building as much but still allows you to get exercise to help you lose weight.
It is important to strength train at least a little in order to keep your muscles where they are at, just balance it out.
5. Ditch the Alcohol
Alcohol is fun in the moment but the morning after you often regret it. It turns out that you are probably regretting it now too. Alcohol makes it hard for your body to lose weight and can contribute to the build up of weight in the first place. Ditch the alcohol to help yourself lose weight.
If you want to continue drinking make sure that you stick to spirits that have far less calories and other ingredients. Vodka is a good example of such beverage.
6. Throw it Out
Go through your kitchen and pantry and take a look at all of the foods that you have there. Any foods that are unhealthy or junk food need to go. Don’t just get rid of the food, also make sure that you get rid of the sugary drinks and other unhealthy drinks. This act itself may not help you to lose weight immediately but it will help to prevent gaining weight or negating the weight loss you aim for, which is just as essential.
7. Over Dieting
It is possible that you become so focused on dieting that you harm your weight loss efforts. If your body doesn’t get the nourishment and nutrients that it needs it will no longer be able to burn the fat or otherwise function, this actually can cause the accumulation of weight. Following an established diet or working with a professional can help to ensure this isn’t happening.
8. Give it Time
What you do weight loss wise doesn’t happen instantaneously. Over the first week or two you will find that you lose a lot of weight but then that weight loss slows. This is because you have gotten rid of the easy to lose weight which is often quite a bit of weight but there is still more to go. You need to give yourself time to lose the rest of the weight. After the initial weight loss push the most weight you should attempt to lose in a week is two pounds.
9. Find Ways to Stay Motivated
Motivation is key to losing weight. It can be hard to lose weight when you encounter setbacks and after the initial burst of weight loss. Finding ways to stay motivated such as setting goals, finding exercises you enjoy, and learning to prepare new, yet tasty, healthy foods can make a big difference in your goals.
10. Don’t Go It Alone
Going alone in the weight loss effort is one of the biggest mistakes you can make. Working with a friend is a great way to help keep you accountable and motivated. It also has someone to turn to when you have questions or you need help. Another way that you can avoid going it alone is to work with a weight loss expert. Many insurance plans will cover weight loss clinics as long as you get a referral. These experts can help to custom tailor a weight loss plan to your specific body and to meet your goals.
Fat loss vs weight loss are two similar yet different topics. In many cases fat is really what you want to focus on losing. Take a look at these tips in each category and start getting your body into the shape you want.
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