Let’s start knowing the difference between weight loss and fat loss. Bodyweight is the sum of the weight of your muscles, bones, organs, and the amount of water. Weight loss is the sum of total weight loss. Losing weight can sometimes come back if not supported with a proper diet. Crash diets and other shortcuts may lead to a loss in muscle mass rather than fat mass. It may show fast results in the beginning, but your weight will shoot up the moment you leave exercising.
Weight loss = Muscle loss + Fat loss + Water loss
Fat loss as the name refers to the loss of fat from the weight. It is a more healthful goal than weight loss. It is important that your workout will add muscle mass too. Too much body fat stores unwanted water and calories which makes you out of shape. However, some amount of fat is required for the absorption of fat-soluble vitamins and gives a cushioning to internal organs. Be regular with your exercise and reduce the number of calories you consume to lose fat mass.
Fat loss = Reduction of stored body fat
It’s not easy to know if you are losing weight from muscle or fat. You won’t get to know about it by standing on a weighing scale. skinfold calipers can also be used to estimate your body fat percentage, but this takes practice to ensure accuracy.
FOCUS ON FAT LOSS NOT WEIGHT LOSS
Many weight loss programs claim they will lose weight in a short span of time and easily. However, it is important to realize that it will lose your muscle mass and water as well.
Losing muscle can be detrimental, as muscle is a key component of your overall health.
Maintaining a healthy percentage of muscle has several advantages, such as regulating healthy blood sugar levels, maintaining healthy fat levels, like cholesterol in the blood, and controlling inflammation.
Maintaining your muscle mass may also reduce your risk of age-related muscle loss, which results in potential disability
Consequently, losing weight in the form of muscle can decrease the number of calories you burn, making it easier to regain any weight you lost in the form of fat.
Signs that you are losing muscle mass
If you do not replace your workout with a proper diet or take to diets and shortcuts to lose weight, it can cause you to lose muscle mass instead of fat.
Few signs that you are losing muscle mass –>
- Regular workouts feel harder to complete
- You feel sluggish throughout the day
- Lower endurance
- You have a poor balance
- Your weight is stuck at one point
Here is how you can make sure that you do not lose out on the important muscle mass and get rid of only the fat in the body.
Exercising is not the only solution
It is very important to maintain a proper diet in your regular workout routine. Eating less is not the answer. Eat a balanced diet that gives the body enough nutrition to help muscles recover after your workout. If you do not eat well, you may lose muscle strength and lose muscle mass as well.
Protein is very important
You must consume some form of protein in every meal. It’s easy to complete your protein intake with eggs for breakfast, cottage cheese, nuts and seeds, milk throughout the day. It is important that you restore the protein that your muscles lose every day.
Don’t cut carbs
Do not cut on carbs completely. Instead, keep an eye on processed carbs. You can replace them with whole grains like ragi, bajra, or jawar. Carbohydrates are your fixed source of energy.
Balance cardio and strength training
High-intensity training offers better results instead of cardio activities. They add to muscle mass. You can also add weight training to help you maintain muscle mass. It is necessary that you take a day’s rest from your workout to help your muscles time to recover.
That’s why we should reduce fat rather than weight.