Why Fat Loss Is More Important Than Weight Loss?
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Weight loss is defined as a reduction in your total body weight as a result of muscle, water, and fat loss.

 

Fat loss is a more specific and healthy objective than weight loss because it relates to weight loss from fat.

However, determining whether you’re losing weight from fat or muscle might be tricky.

This article explains why fat loss is more essential than weight loss, how to tell the two apart, and offers advice on how to lose fat while keeping muscle.

Weight Loss

Water fasting may not be suitable for everyone, particularly those who suffer from eating disorders, are underweight, are pregnant or breastfeeding, are on medication, or have heart problems.

Before beginning a water fast, see your doctor if you fall into any of these categories or have any additional medical concerns. Even if you’re in generally good health, it’s still a good idea to consult a doctor beforehand.

Fat Loss

In general, is a mixture of essential fat, which serves a vital functional purpose, and store fat. Adipose tissue that has been collected as energy reserves is referred to as storage fat. As you change your food and workout routine, you’ll see a difference in this sort of fat. Too much-stored fat can harm our physical and mental health, therefore this is where you should concentrate your efforts for greater overall health.

Why you should focus on fat loss and not weight loss?

When it comes to weight, there is an awful stigma. While there is a definite connection between obesity and chronic diseases, weight control efforts might have unforeseen consequences such as disordered eating. That’s why focusing on fat loss—and maintaining a healthy body composition—is a far superior strategy because it encourages people to move more and eat healthier.

What are the health benefits of losing fat?

Body fat percentage is a much better gauge of health than weight. Remember that weight is composed of lean body mass, body fat, and water, so any changes in these components can lead to weight gain, not just fat loss.

Excess body fat, especially that stores fat, has a much closer link to chronic diseases like:

  • Type 2 Diabetes
  • Hypertension
  • Heart Disease
  • Various Cancer

Maintaining a healthy body fat percentage can help reduce your risk of these diseases and improve your mental health and overall wellbeing.

Ways tell whether you’re losing fat

It’s normal to use a scale to track your weight loss efforts. Although this is useful, most scales do not distinguish between fat loss and muscle loss. As a result, checking merely your weight isn’t a good approach to figure out if you’re shedding fat or muscle and how much of either. A body fat scale, on the other hand, can give you a more precise view of your body composition by measuring your fat and muscle percentages.

How to lose fat and maintain or gain muscle

There are a few basic techniques to ensure that you reduce fat while maintaining or increasing muscle mass. These include eating a high-protein diet, exercising on a regular basis, and eating a nutrient-dense diet with a slight calorie deficit.

Eat plenty of protein

Protein is required for a wide range of biological processes.

Enzymes are required for a variety of processes, including digestion and energy synthesis, fluid balance regulation, and immune health maintenance.

Protein is also necessary for maintaining muscle mass and promoting new muscle growth, especially while trying to lose weight.

Young males were randomized to eat a low-calorie diet with either 0.55 or 1.1 grams of protein per pound (1.2 or 2.4 grams per kg) of body weight combined with an aggressive exercise training regimen in 4-week research.

While both groups lost weight, the men who ate the higher protein diet shed 2.9 pounds (1.3 kg) more fat mass and gained 2.4 pounds (1.1 kg) more muscle mass than those who ate the lower protein diet.

The study also discovered that high-intensity resistance exercise followed by a high-protein recovery snack made the biggest difference. It also restricted the men’s fat consumption in order to produce a calorie deficit, while maintaining their carb intake to provide appropriate workout fuel.

While eating a high-protein, a low-calorie diet without weight exercise will not help you develop muscle, it will help you maintain muscle mass while accelerating fat loss.

The most efficient technique to stimulate fat loss rather than muscle loss is through exercise.

A study of six trials indicated that obese older persons who exercised at least three times per week while eating a calorie-restricted diet preserved 93 percent more muscle than those who did not.

While exercise alone might help you maintain muscle mass while dieting, combining it with a higher protein consumption may help you achieve even better outcomes.

The Physical Activity Guidelines for Americans recommend adults get at least 150–300 minutes per week of cardio and muscle-strengthening activities that involve all major muscle groups

Exercise

Follow a reduced-calorie diet

You must develop a calorie deficit in order to lose weight. A calorie deficit can be achieved by either consuming fewer calories or exerting more, but ideally both.

However, restricting your calories too drastically can result in muscle loss rather than fat loss.

Instead, strive to cut your daily calorie intake by 500–600 calories to avoid muscle loss while still aiding fat loss.

You can reduce the number of calories you consume by eating more fruits, vegetables, whole grains, lean protein foods, low-fat dairy, and fewer sugar-sweetened products and beverages, processed meats, and fried foods

While both groups lost weight, the men who ate the higher protein diet shed 2.9 pounds (1.3 kg) more fat mass and gained 2.4 pounds (1.1 kg) more muscle mass than those who ate the lower protein diet.

The study also discovered that high-intensity resistance exercise followed by a high-protein recovery snack made the biggest difference. It also restricted the men’s fat consumption in order to produce a calorie deficit, while maintaining their carb intake to provide appropriate workout fuel.

While eating a high-protein, a low-calorie diet without weight exercise will not help you develop muscle, it will help you maintain muscle mass while accelerating fat loss.

The bottom line

Weight loss refers to a decrease in your overall body weight, whereas fat loss refers to weight loss that occurs specifically from losses in fat mass. A body fat scale or skin fold is more useful for monitoring fat loss than tracking your bodyweight alone. Other simple ways to assess fat loss include measuring inches or centimeters lost from your waist and hips and noting any changes in how your clothes fit around your waist. Losing weight in the form of fat rather than muscle should be the priority given how important your fat-to-muscle ratio is to your overall health.

You can prioritize fat loss by eating plenty of protein, exercising, and moderately restricting your calories

WRITTEN BY Afreena Masood (M.sc in Nutrition and Health)

Client success story

I love sharing the success stories of my clients and I am so proud of all that they’ve accomplished! I have worked with so many AMAZING women and men throughout my years as a Coach and I have witnessed such hard work, resulting in HUGE transformations. I’m very proud of each and every one of my clients and I am honored to be able to work so closely with such motivated ladies. I hope you enjoy viewing the progress of such determined individuals, just as much as I do.

One of my client Ekta Khullar was enrolled with me for 28 weeks. At the start her weight was 78.6 kg and end up losing fat more than her weight. She challenged her body, changed her lifestyle, and achieved jaw-dropping results in a matter of weeks! Whether you struggle with your own weight loss or any other lifestyle-related health conditions, her story will inspire you to lead the healthiest life possible.