What's the difference?
Weight Loss or Fat Loss, who cares? We just want the number on the scales to go down.
I hear you sister, but let me explain. There is actually a difference between weight loss and fat loss. I'm going to fill you in and let you know which one you need to aim for.
Weight Loss
When you step on the scales in the morning, the number that pops up is the overall weight of your body. That includes every inch of you from the inside out. Your body weight is made up of water, muscle and fat. A reduction of weight on the scales could be as a result of losing water weight, muscle weight or fat.
Losing muscle weight is not good. This happens when you concentrate solely on a calorie deficit. The result is lost muscle which lowers your BMR (basal metabolic rate) causing a lower calorie burn throughout your day. Have you ever lost weight before by diet alone and thought you should look more toned but didn't? Not using your muscles can initiate a disappearing act. You know the saying, 'use it or lose it'.
Losing Water Weight? Carbs hold a lot of water. If you jump on the scales after a weekend of heavy carbs and the number goes up, that is usually a gain in water weight. If you have a big loss in your first week on your new healthy regime, that is usually a loss in water weight. Any extra water being stored in your body in known as water weight. Think water retention. You know when you feel all puffed up.
Fat Loss
Fat loss is what you need to focus on. When you say you want to lose weight, what you really mean is, you want to lose fat. Hell yeah, we're all on board with that.
We all need fat. It's a source of energy for our body to function. The problem is some of us are carrying a little extra than what we need. To lose fat and not muscle mass you need to focus on your nutrition and training.
Eating a nutrient rich diet in a slight calorie deficit will fuel your body. Focus on having a healthy source of protein with all your meals. This will set the building blocks for lean muscle which will keep you burning calories throughout the day.
Exercise for fat loss. There is massive debate around what's better for weight loss, cardio or strength training? Cardio is good for your heart and lung health and provides a bigger calorie burn during the workout. This will increase your calorie deficit that day which will compliment your healthy eating regime. Strength training will help build muscle. During a strength session you won't achieve the same calorie burn as say a HIIT sessioWn. hat will happen is, you will increase your BMR which will have you burning more calories throughout the day.
My advice. Do both. Incorporate cardio and strength to take full advantage and get the best of all worlds and reduce that body fat percentage and become the healthiest version of you.
Niamh has been helping women overcome their struggles with fitness and weight loss since 2014. Niamh's studio, Fitness at the BodyShaper, moved online on the 12th March 2020, to continue supporting women achieve their goals. You can join in on the fun by booking an online membership here.
To learn how Niamh can help you achieve your goals email info@fitnessatthebodyshaper
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