What is The Difference Between Weight Loss Vs Fat Loss?

Weight Loss Vs Fat Loss

Yes, guys, this is a very complicated and confusing question, everyone talks about weight loss but nobody doesn’t talk about fat loss. Perhaps they don’t have proper information or guidance. Hence, they keep on talking and writing about weight loss, here I am trying my best to explain everything about weight loss vs fat loss. I hope after this you always focus on losing fat not weight.

weight loss vs fat loss,fat vs muscle

 Weight loss

When it comes to between weight loss and fat loss there is a huge huge difference between the two terms. In fact, weight loss has been bifurcated are three different categories.
Weight Loss-
Water loss+Muscle loss+Fat loss 

As its name suggests, it is the loss of the fact that you carry with your body, it is the reduction of stored fat. Whenever we talk about weight loss, we always use the wrong term. Rather you’re wanting to fat loss and look fit. Unfortunately, this can all your hopes end in smoke if you go with weight loss, in weight loss, you will burn your fat, water and most impotently muscle, while goal must be to lose fat, not muscle.

In fact, most of the people go to the gym to lose fat they lose weight along with muscle. Weight loss is just a temporary solution and short term. On top of that, we need to go with a long-term solution by preserving our muscle. However, anybody can lose body weight readily. You just don’t eat even people do intermittent fasting, they torture with their body by not giving anything for about 16 hours. Hence, losing weight can backfire many at times. How?

Basically, some weight loss may lead to a loss in muscle mass, it can cause a rebound effect that leads you to weight gain. In fact, losing muscle mass during weight loss means your metabolism becomes to slow down means the weight you lose during that period of time there are higher chances to come back.

If you want to lose weight again weight loss is different, nevertheless, if you want. So, The successful weight loss goal is to preserve your muscle as much as possible, or most probably some gain. While at the same time lose as much body fat as possible. Only your body fat% is a key indicator of your successful journey and muscle is vital to your success for losing fat because the more muscle you build the more your body will drop fat%. Also, muscles have these little fat burning powerhouses called mitochondria.

Mitochondria are like a cellular power plant which is responsible for the production of energy. In the mitochondria fat is metabolized, there is a positive correlation between the number of muscle you have and the number of mitochondria. Simply, the more mitochondria you have (energy production) the more potential to burn fat.

The question is how to get these little powerhouses cell? So, you have to be giving your body a reason to create more of mitochondria (energy). You can do this by performing high-intensity cardio, in fact, HIIT training is one of these methods, weight training is another. By creating a large demand for energy that your body already generate, your body is forced to create new mitochondria so as to be prepared for the next time.

The great thing about muscle and mitochondria is that they are active tissue. Unlike fat, they need continuous energy to maintain themselves-energy like fatty acids. What exactly does this mean? It means you will be burning fat at all times of the day even if you are sleeping. Do not worry about your weight telling people at all, actually, weight is a very common subject for us and for good reason.

In fact, many at times a successful diet is waste because of a meaningless number on a scale. Scale is nothing rather than measuring your weight, it can’t tell your fat% and can’t tell you if your body fat% has changed,it definitely won’t tell you that you are looking better, especially those people who carry a lot of weight, they need always fast result even I have seen many people keep on checking weight intermittently during the workout session how weird is this.

Whenever you start dieting, it is mandatory that you track your progress using methods besides the scale. You need to have measuring tools that are going to track fat loss not “weight loss”,like-tape, body fat calipers, pictures, clothes sizes, and people’s comments are going to be more lucrative to you. Don’t take any tension about your weight, even if it goes up.

Since if you want to look better, or looking better then your weight doesn’t matter. Their only time matters are when you tell your weight to someone, who doesn’t understand the difference between weight loss vs fat loss and in return, they try to discourage you in your fat loss journey. So keep it to you yourself.

A very important thing is preserving muscles while losing fat, where a lot of people lose muscle along with fat, why because they come in the weight loss category. We need to focus on preserving muscle always while losing fat. People tend to waste their diets by having too little food and too few nutrients which result in muscle loss. Once you start losing muscle, you start fighting to lose fat and this is one of the reason when diets fail. In order to prevent muscle, make sure that you are following these basic steps:-

Get enough calories according to your body size and activity level. For an example calculate your maintenance calories Calculator, once you find your maintenance less 400-500 out of your maintenance calories.you can also check to better understand-click here

    • Divide your calories into 5-6 meals a day
    • The macro ratio would be C-30% P-35% F-20%
    • you can increase and decrease by up to -+ 5% 
    • have more of complex carbs meal (Complex carbs) slow digestive carbs, which will provide you long-lasting energy as compared to simple carbs
    • (Complex carbs) like-Brown rice,Brown bread,Brown pasta,Oats,Quinoa,Wheat roti,Sweet potato,Millet,Beans,Lentils,etc
    • Refrain from having (Fast digestive carbs) like-White rice, White potato, White pasta, Wheat flour, Sports drinks, Fruit juices, in moderation you can have fruits low in sugar such as Apple, Grapefruit, Orange, Apricot (dried), etc
    • have an adequate amount of protein in every meal in order to meet the proper requirement of protein, you will get after setting up your Macro.
    • Protein best sources are Chicken Breast, Fish, Low fat or Fat-free Milk, Eggs, Soya Beans, Greek yogurt, Paneer, Casein, Kidney Beans, Chickpeas, Whey
    • Have Moderate Fat:-Peanuts, Almonds, Peanut Butter, Walnuts, Cashews, Chia seeds, Flaxseeds, Sunflower seeds, Whole egg, Coconut oil, Olive oil, etc
    • Have salad Broccoli, Spinach, Asparagus, Green Beans, Cabbage 30 minutes before your lunch and dinner
    • Eat medium salt, preferably eat at lunch and dinner only around 2500mg
    • Drink 3-4 liters of water a day
  • Have 2-3 times green tea in between the meal.Preferably 1 cup early in the morning and 30 minutes before your meals

Make sure you exercise and give your muscles a reason to maintain themselves. If you don’t exercise, your body is not going to shed. At least force your body to prevent muscle and even grow it by giving consistent stimulation

Read these guidelines below to better understand that you will reach your goal for not losing weight, but also for preserving your hard earned muscles

   WEIGHT LOSS                   VS                        FAT LOSS 

By crashing diet and                                With proper nutrition                        
inappropriate training                            and training                                                                                              

1.Decreased Strength                               Improved Strength
Fitness                      



2.Poor Performance                                    Peak Performance                                                                    


3.Reduced Immunity                                   Reduced Risk of Disease 


4.Slow Metabolism                                      Increased Metabolism           


5. Reduction in Muscle Mass                  Reduction is fat% only           


6. Early Aging                                                    Delayed Aging

7.Decreased Fitness                                     Improved Fitness   

I hope you got the answer. If still have some confusion, you can make comments. If you like my contents, appreciate my work by sharing, following and subscribing. So, that I can get motivation towards my blogging journey. Thanks

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About Manish Upadhyay

My health paradise is committed to bringing some change and awareness in human life about Health and Fitness related info based on science. Here i will provide you about workouts tips, medical conditions, lifestyle and fitness news articles, much more. Stay tuned!

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14 Comments on “What is The Difference Between Weight Loss Vs Fat Loss?”

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