Want to shed the kilos and be fitted in the clothes. Lots of people around the world suffer from excess weight these days. But very little know that right diet to help them maintain their figure. This can be achieved in many ways like reducing portion sizes, reducing calories, which all indirectly or directly affect weight or fat loss.
In this blog, I’ll talk about the small differences between weight loss and fat loss. So that you’ll be clear if you want to lose weight or reduce the belly fat only.
What is weight Loss?
Weight loss is a decrease in body weight resulting from either diet, exercise, or illness. Decrease in body fluid usually comes from medications, fluid loss, lack of fluid intake, or illnesses (such as diabetes) which results in weight loss.
Other causes of weight loss include cancer, viral infection (such as CMV or HIV), gastroenteritis, parasite infection, depression, bowel diseases, and decrease in muscle mass, or fat, overactive thyroid (hyperthyroidism).
Weight loss can be done intentionally through diet (like burn calories).
Ways to lose weight
The best approach for weight loss is reducing the number of calories you eat while increasing the number of calories you burn through physical activity.
1. Low Carb Diet
Many reported that a very low carb diet was more effective than a low-fat diet for short-term weight loss. Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry.
2. Cardio and weight lifting
Doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Go to the gym three to four times a week to lift weights. If you’re new to the gym, ask your trainer for some advice.
Both cardio and weightlifting can help with weight loss.
3. Eat protein
Protein-rich foods can also help in speeding up your metabolism which helps you burn more calories and make it easier for you to lose weight. It also prevents cravings and obsessive thoughts about food.
30 mins workout daily to stay fit,
A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.
Vegetables like Broccoli, cauliflower, spinach, Tomatoes, kale, Brussels, sprouts, Cabbage, Swiss chard, lettuce, cucumber.
These significantly reduce your appetite, cause fast weight loss, improve your metabolic health at the same time.
What is fat loss?
Fat loss is a reduction in body fat. Reducing body fat is what most people want to achieve. Fat loss is more specific than weight loss. The fat that accumulates around the belly is termed as visceral fat and is a major risk factor for diabetes and heart disease.
Ways to lose fat easily
1. Reduce stress
There is a saying you eat more when stressed. A spike in the stress hormone, Cortisol, leads to hunger craving, which in turn leads to weight gain. However, instead of the excess calories being stored as fat all over the body, Cortisol promotes fat storage in the belly.
2. Avoid Alcohol
Research suggests that too much alcohol can also make you gain belly fat. Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist.
3. Avoid sugar
Sugar helps to raise the insulin level in the body which promotes the storage of fat. It also affects the immune system and makes it harder to fight off germs and diseases.
4. Consume fewer dairy products
Limit your intake of, cheese, yogurt, and ice cream and you’ll notice a difference. Dairy products consist of lactic acid which can be the reason for your belly fat.
How to measure weight loss and fat loss?
The weight machine helps you measure the weight quite easily. Through this, you can see if you have lost body weight or not. But remember, this figure is interpreted using a scale. The scales do not tell you if your weight is healthy or unhealthy.
But on the other hand, measuring fat loss is more precise than that.
It gives you the percentage of body fat in your body, which you can interpret from body fat charts. Body fat percentage can be measured using anthropometric measurements. if you want to buy weight machine , go to the link below
What is Muscle loss?
Muscle loss is the decrease in muscle mass due to a lack of physical activity or proper nourishment. It occurs commonly in the muscles of the hands and feet. The main causes of muscle loss are aging, Malnutrition, Neurological diseases (like Guillain-Barre syndrome and polio) which can impair the communication between nerves and muscles, Weakness or numbness in the limbs.
Signs that you are losing muscles not fat
• Regular workouts feel you harder instead of becoming smooth overtime
• You feel largish while performing regular activities. Your weight is cemented
• Lower endurance and Poor sense of balance