Weight loss Vs fat loss
Do you want to loose Weight ?
If you answered yes, you are wrong. Well, not really bad, but what you really want to do is lose fat. Anyone can lose weight.
You just don’t eat. You will lose weight, unfortunately the weight you will lose will be both muscular and fat.
The goal of successful weight loss is to preserve as much muscle as possible, or possibly even gain something, while at the same time losing as much body fat as possible.
Your body fat percentage is a key indicator of your success, not the scale. In fact, stay off the balance.
Muscle is vital to your fat loss success. Muscles have these little fat burning powers called mitochondria.
Mitochondria are cellular power plants responsible for energy production. It is in the mitochondria where fat is metabolized.
There is a positive correlation between the amount of muscle you have and the number of mitochondria.
And it stands to reason that the more mitochondria you have, the more likely you are to burn fat.
Get more mitochondria
How do you get more out of these little cell powers? You need to give your body a reason to create more. To do this, perform high intensity exercises.
HIIT training is just one of these methods.
Weight training is another. By creating a huge demand for energy beyond what your body can already produce, your body is forced to create new mitochondria to be ready for the next time your muscles draw on that necessary additional energy.
The best thing about muscles and mitochondria is that they are active tissues. Unlike fats, they need constant energy to maintain themselves, energy like fatty acids.
What does this mean? It means that your body will burn fat at all times of the day, even while sleeping.
Yes, it is possible to burn fat while you sleep, and this is how.
Don’t worry about your weight
Telling people to ignore your weight is a very common topic for us, and for good reason. Too often a successful diet is sabotaged due to a meaningless number on a scale.
A scale does nothing more than measure the force of gravity on your body.
Why should this matter? It can’t tell you if your clothes fit you better, it can’t tell you if your body fat percentage has changed, and it definitely won’t tell you that it looks better.
When you start dieting, it is imperative that you track your progress using methods other than the scale.
You need progress measurement tools that will track fat loss, not weight loss. Body fat calipers, tape measures, pictures, clothing size and people’s comments will be more helpful for you.
Don’t worry about your weight, even if you go up. If you look better, your weight doesn’t matter.
The only important moment is when you tell your weight to someone who doesn’t understand the difference between weight loss and fat loss.
Preserve muscle while losing fat
Well, then, if our goal is fat loss, we will have to focus on preserving muscle while losing fat.
People tend to sabotage their diets by eating too little food and too few nutrients, resulting in muscle loss.
Once you start losing muscle, you are fighting an uphill battle to lose fat. This is one of the main reasons why diets fail, right behind food addiction.
To avoid muscle loss, be sure to follow these basic guidelines:
• Get enough calories for your body size and activity level.
• Make sure those calories are nutrient dense by sourcing them from fruits, vegetables, meats, legumes, root vegetables, dairy, and whole grains.
• Target calories 10 to 12 times your body weight range.
• Try to get 1 gram of protein per pound of lean body weight, and divide it equally between 5 meals.
• Eat enough carbohydrates to support your activity level. You can start with 150 grams and adjust from there.
• Fill the rest of your calories with fats: healthy fats and AGE (essential fatty acids).
• Make sure you exercise and give your muscles a reason to stay. If you don’t exercise, your body will shed that unnecessary muscle.
Force your body to preserve it and even cultivate it by giving it constant stimulation. (ultherapy fat loss)
LOSS OF MUSCLE
The muscle needs uniform work for monitoring; we as a whole are aware of this. But, if your focus is to establish your eating routine or even improve your cardio to use fat, that center is likely to have the downside of strength training.
Plus, in case you’re more focused on your calorie restriction than exercising, you’ll undoubtedly lose weight from muscle tissue, says Seedman.
Considering calorie limitation, as a rule, implies macronutrient limitation.
Without abundant protein present in your eating routine, your body cannot modify the tissue despite qualifying for quality.
Extending to the point that giving up those increases is a pain, however, muscle legitimately affects your basal metabolic rate (BMR), specifically the rate at which your body uses calories while exercising to be alone at rest.
Less muscle indicates a weaker BMR, which means consistently lower calorie consumption.
In addition, muscle tissue also manages your insulin levels.
LOSS OF WATER
Perhaps the fastest approach to getting fit today is to cut carbs, specifically because starches are about three times the value of water than any other type of macronutrient, Seedman explains.
In the period when you reduce carbohydrates, consequently, your body does not retain as much water, easy.
In any case, the water weight loss resembles the polishing of its wearer, it will make the exterior look more elegant.
However, the beautification is short and no improvements have been made to the interior.
In any case, after half a month, since the muscle is 70 percent water, the tissue adapts to drying. Your muscles start to decay.
Not only are you exchanging the auxiliary reliability of your muscles, but you’re also losing massive gratitude for the absence of water.
The problem arises when you dip less than 50 to 75 grams of carbohydrates into a reliable premise, Seedman includes.
Regardless, you do need to eat some carbohydrates: In any case, .5 grams per pound of your body weight for a low-carb diet or .75 to 1.5 grams per pound for a progressively adjusted calorie-limited diet will allow the unfortunate fat without losing that intramuscular water.
LOSS OF FAT
His point is that the most extreme lipolysis is the organic procedure to separate fatty lipids and triglycerides in the foods you eat or are now stored in your body.
This occurs for the most part in the muscle mitochondria, which is why the more muscle you have, the more fat you consume, Seedman attracts attention.
Similarly, exercise has been shown to increase lipolytic catalysts and improve the work of the mitochondria, which is why exercise causes you to lose fat.
Seedman explains that while that sounds really clear, it’s very difficult to predict its potential consumption rate. “It’s not just calories coming in, but calories coming out.
The conventional reasoning was that between your BMR and calorie consumption. This way, you could calculate how much fat you will lose each week.
In the event that you see several pounds disappear in seven days, you are handling something beyond great misfortune.
Seedman clarifies that when people start to increase their exercises and cut calories, they will soon see fat loss. However, never at a fast pace.
This two-pound, seven-pound day is almost everyone’s advantage for fat. In the event that you lose 10 pounds in seven days, most of it will be the weight of the water.
However, it is not a fat loss.