Weight loss and fat loss are two distinct concepts that are often confused with each other. Here’s why.
What Is Weight Loss?
This may seem a bit obvious at first, but it makes sense if you read along.
Weight loss refers to a decrease in the number on the scale, regardless of what kind of tissue is lost. This can include muscle, water, and fat. The most common way to achieve weight loss is to create a calorie deficit, which means consuming fewer calories than your body burns each day. This can be achieved through a combination of diet and exercise. While weight loss can improve some health outcomes, such as reducing the risk of heart disease, it may not always result in a better body composition. See the difference?
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What Is Fat Loss?
If you didn’t, hopefully this clarifies it.
Fat loss, on the other hand, specifically refers to the loss of adipose tissue, or body fat. This type of loss is what most people are typically aiming for when they want to “lose weight.” Unlike weight loss, fat loss is primarily influenced by macronutrient ratios, particularly the amount of protein, carbs, and fats in someone’s diet. For example, if your body is in a calorie deficit, but you’re consuming enough protein, it can help preserve muscle mass while burning fat, resulting in a leaner body composition.
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Why Else Does This Matter?
It’s important to note that simply losing weight does not necessarily equate to improved health or aesthetics. For example, a person who loses weight by restricting calories without engaging in strength training may end up with a lower body weight, but still have a high percentage of body fat and a less toned appearance. On the other hand, a person who loses body fat while preserving or even gaining muscle mass through a combination of calorie restriction and strength training will achieve a leaner and more defined physique.
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Looking for a workout plan to help you achieve your weight loss and fat loss goals? Check out our 35+ free workout plans for different goals and ability levels.
Dangerous Things People Try To Achieve Weight Loss and Fat Loss
To be crystal clear… do not do any of these things.
1. Crash diets
Crash diets involve drastically reducing calorie intake to lose weight quickly. This can lead to nutrient deficiencies, muscle loss, and a slower metabolism, making it harder to maintain weight loss in the long term.
2. Fad diets
Fad diets often promote quick weight loss by eliminating entire food groups or emphasizing certain foods. Many fad diets lack scientific evidence and can be nutritionally imbalanced, leading to health problems.
3. Diet pills
Diet pills, also known as weight loss supplements, are often marketed as a quick fix for weight loss. However, many diet pills are ineffective, and some can cause serious side effects, such as high blood pressure, heart palpitations, and liver damage.
4. Excessive exercise
While regular exercise is important for weight loss and overall health, excessive exercise can lead to injuries, burnout, and a negative relationship with exercise.
5. Purging
Purging, such as vomiting or using laxatives, is a dangerous way to lose weight that can lead to serious health problems, including electrolyte imbalances, dehydration, and digestive problems.
The Basics to Achieve Weight Loss Safely
1. Determine your calorie needs
Use an online calculator to estimate your daily caloric needs based on your age, gender, weight, and activity level.
2. Create a calorie deficit
Once you know your calorie needs, aim to consume 500 to 1000 fewer calories per day than you need to maintain your current weight. This should result in a weight loss of 1-2 pounds per week.
3. Track your food intake
Use a food journal, app, or website to track the calories you consume. This will help you stay within your calorie limit and make healthier food choices. See also: The 25 best foods for building lean muscle
4. Increase your physical activity
Incorporate regular exercise into your routine, aiming for at least 30 minutes of moderate-intensity activity most days of the week. This can include brisk walking, cycling, swimming, or any other activity that gets your heart rate up.
5. Get enough sleep
Aim for 7-8 hours of sleep per night. Lack of sleep can disrupt hormones that control appetite and metabolism, making it harder to lose weight. See also: 10 proven techniques for achieving quality sleep at night
The Basics to Achieve Fat Loss Safely
Many of the same things apply such as: determining your caloric needs, creating a caloric deficit, taking your food intake, increasing your physical activity, and getting enough sleep, but here’s the differences:
1. Increase your protein intake (and look at your other macros like carbs and fats)
Consuming adequate protein is important for preserving muscle mass while losing fat. Aim to consume lean sources of protein such as chicken, fish, eggs, and legumes.
2. Incorporate strength training
Strength training exercises help preserve muscle mass while losing fat. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, and bench presses.
3. Engage in moderate-intensity cardio
Cardiovascular exercise can help you burn calories and lose fat. Aim for at least 150 minutes of moderate-intensity cardio per week, such as brisk walking, cycling, or swimming.
Looking for a workout plan to help you achieve your weight loss and fat loss goals? Check out our 35+ free workout plans for different goals and ability levels.
Need more help with your fitness? Give us a follow on Instagram (@humanfitproject).
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