Weight Loss Fat Loss

To make things worse in the world of fitness and weight loss, you’ll often read about weight loss – only to turn around and find yourself reading about fat loss.

Is there a difference? Yes, there is.

Weight loss and fat loss are not only confusing subjects, they can be conflicting and enormous amount of “advice” floating around from “experts” can be contradictory. This can lead to major mind turmoil for just about anyone. So much so, a person can easily wind up giving up before long.

Consider this: You can take a diuretic and lose 5 pounds of so-called “weight” off your scale over night. But have your REALLY lost any body fat? Your body is 70% water, so no, you didn’t. You just drained it of vital fluids. A general guideline to follow is anything that creates a fast drop in poundage is nothing more than “weight loss”. And this “weight loss” can also damage muscle. Oftentimes this type of weight loss can be detrimental to your health. Be careful.

Fat loss, on the other hand, takes time. You need patience and perseverance. But with every day you’ll feel a bit better, become a bit leaner and find that you’ll reap rewards you can FEEL (very important) in short order. This will motivate you! And when those jeans are suddenly lose around your waist and you need to put another hole in that belt you bet you’ll be smiling! Even if the scale doesn’t appear to be budging!

Hopefully you can now clearly see how weight loss and fat loss are not the same thing. Your goal should be losing fat while maintaining muscle. As long as your body has solid muscle, you needn’t worry as much about what the scale says. The ratio of muscle to fat in your body counts for more. You can weigh in at a very lean 5’7″, muscle-intense 140 pounds and wear a size 8, whereas another woman who is more “flabby”, also around 5’7″, would weigh in at 140 and be a size 12!

So basically, when you lose weight, it’s really FAT you want to lose. The best way to do this is to replace fat with muscle. Muscle will keep burning fat ’round the clock, too. Even while you’re asleep.

The 3 most common answers I get when I ask people what their fitness goals are:

1. Lose weight.
2. Be stronger.
3. Feel better.

Those are fine; however, you should zero in on your goals and be more specific. Determine a “lose weight” goal in specific pounds. Determine a “be stronger” goal along with “feel better” in gaining strength and endurance that allows you to easily skip up a flight of stairs without becoming a bit out of breath.

Where to begin losing fat?

Of course, exercise. You don’t need to follow “no pain no gain” approach, but you should work your muscles to the point you feel “stiff” and a bit on the sore side. Don’t think of it as “sore” though, think of it as STRENGTHENING. Visit our exercise section for a myriad of ideas on different exercises you can perform for strength gains. Try to do muscle gaining exercise every week – at least 3 times, about 20 minute per session, okay? On alternate days, get in a walk or other form of cardio-type exercise you enjoy for 20 to 30 minutes per “session”. Housework, lawn mowing, gardening all count, too!

In your diet you should try to:

• reduce saturated fat
• cut trans fats
• reduce refined sugars
• eat a variety of natural foods (fruits, vegetables)
• eat plenty of fiber
• eat small, frequent meals
• stay hydrated

The American College of Sports Medicine (ACSM) has established guidelines for healthy weight loss. Their recommendation for a weight loss goal is 1 to 2 pounds per week. This is very reasonable and more importantly, very doable for anyone. It also helps you achieve permanent, healthful weight loss.

Some fitness gurus will tell you to sit down, write out goals, do this and do that. Well, if you feel something like that will work for you, go for it. However, for those not inclined to this type of approach, one little note jotted down and kept near you – repeated until ingrained in your mind – DOES help:

I can accomplish virtually anything I set my mind to.

Category: Fitness