by Nyah Greer
Everyone one seems to be trying to lose weight especially with swimsuit season coming up. People are talking about weight loss and fat loss, but what is the difference between the two?
Lets break it down.
Weight Loss: Lowering your body weight (sum of your bones, muscle, organs, water, body fat, etc..).
Fat Loss: Lowering your body fat (amount of fat your body carries).
Focus on Fat Loss
The term Weight Loss is flawed, because two people can be the same weight and one can be sufficiently healthier and more fit, because they have a lower percentage of body fat. You may have heard the phrase “Muscle weighs more than fat.” It is true that muscle is more dense than fat, meaning that 5 pounds of muscle is going to be about 4 times smaller than 5 pounds of fat.
Simply tracking weight or pounds lost is unreliable because it can easily fluctuate due to many factors including: water retention/loss, muscle loss/gain, fat loss/gain, stomach/bowel/bladder content. You won’t be able to know if you have lost weight or gained muscle, or what your body fat level is since these can all change your weight on a daily basis. Simply put, if you have lost 10 pounds of fat, and gained 8 pounds of muscle by exercising then you would have only lost 2 pounds. The scale would not be able to show you this difference.
Did you know that just losing 1 pound of fat will cut out 7 miles worth of blood vessels?This will lighten the load on your heart and body.
How to Track Losing Body Fat & Not Just Weight
- Focus on Your Clothes Fit & Feel – if your clothes are loosening up and you fit into smaller sizes you are headed in the right direction.
- Take Body Measurements – thighs, stomach, waist, upper arms, etc. Losing inches can mean a decrease in body fat.
- Set Good Fitness Goals – instead of focusing on the number of pounds you weigh, set goals like: I will work out 4 times this week or I will eat three healthy meals a day. Setting these benchmarks will help you take little steps to feel better and be healthier.
Benefits of Losing Body Fat
- Reduce Blood Pressure
- Decrease of developing Heart Disease or Stroke
- Decrease of developing Type 2 Diabetes
- Decrease of Anxiety and Depression
- Increase of Self Esteem
- Decrease of Liver Disease
- and Much Much More
Do’s & Dont’s for Successful Fat Loss
- Burn more calories then you consume.
- 1 lb. of fat = 3,500 calories (roughly) to lose 1 lb. of fat you need to burn 3,500 more calories then you consumed. To lose 1 lb in a week you would need to burn about 500 more calories then you consumed every day.
- Strength training and cardio exercises will help your body burn fat, create muscle, and increase your metabolism.
- Keep your body well hydrated by drinking plenty of water.
- DON’T go on crash diets. Instead focus on supporting your body with the nutrition it needs including: lean proteins (almonds, peanuts, skinless chicken, fish, tofu, eggs, etc.) , healthy fats (omega 3, coconut oil, avocados, olives, sunflower oil, etc.), fruits and veggies, and stay away from processed foods and starchy carbs.
- Remember DON’T focus on the number on the scale. If you are gaining muscle while burning fat the number on the scale might not go down. Instead take measurement and full length pictures to help track your progress.
As you go on your journey of health and wellness, make sure to keep your focus on losing/burning fat, and feeling more energy not just losing weight. We are here for you at 1ViZN and we have created products that are designed to give your body extra support to achieve your fitness and health goals. You can learn more about 1ViZN products here, and if you have any questions don’t hesitate to contact us.