Weight Loss vs. Fat Loss. What’s the difference? Let’s start by defining weight loss & fat loss :- Weight Loss: You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat, …
Fat Loss: You want to lower your body fat, the amount of fat your body carries. Healthy goals are 10% body fat for men and 15% for women.
Problems with Weight Loss. If you want to lose weight, it’s most likely because you carry too much fat.
1. Unreliable. Your body-weight can fluctuate daily since it’s influenced by your stomach/bowel/bladder content, water loss/retention, muscle loss/gain, fat loss/gain
2. Irrelevant. Two people with similar height can weigh the same, but look completely different because one has lower body fat than the the other
Which proves BMI STANDARD IS FLAWED!
Weighing scales can also be misleading :- Clothes, mirrors & pics do not lie. BUT they can mislead which can seriy destroy your motivation...
Carbs & Water:- Carbs bind to water. So eating less carbs will make you lose weight: water loss. This is why you lose so much weight on a diet like Atkins the first 2 weeks: it’s mostly water. Of course, increasing your carb intake will make you gain weight again: water retention.
Muscle Gains & Fat Loss:- You’ll gain muscle while losing fat when you get into strength training. But on the weight scale it will look like you’re not making progress: your body-weight doesn’t change. Track your body fat using a fat caliper and you’ll see your body fat is going down.
5lbs muscle takes less space than 5lbs fat. That means you’ll look slimmer at the same body-weight by building muscle.
Strength training builds muscle & prevents muscle loss. It also helps sticking to your diet.
Eat whole unprocessed foods 90% of the time and eat less starchy carbs.
You can do cardio to speed up fat loss. But without strength training, cardio will cause muscle loss and you’ll end up skinny-fat. - stronglifts.com
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