Weight Loss vs Fat Loss – There’s a big difference!
If you’ve gained a few extra pounds over the last few weeks, it may be very tempting to crash diet to get the weight off fast! However, this fast WEIGHT loss may not necessarily be FAT loss.
The number on the scales can be helpful, but most people want to lose the FAT and the scales won’t always show that. Tracking the amount of weight you lose can be a great source of motivation, but it can also be quite deceiving and even if you’re losing weight on the scales, it doesn’t necessarily mean your body shape and composition is changing.
On the flip side to this, it is possible to drop a dress size without actually seeing a change in your weight. This happens when you lose body fat while gaining muscle. A pound of fat and a pound of muscle weight exactly the same, however a pound of muscle takes up a lot less volume than a pound of fat, so your weight may stay the same but you’ll lose inches instead and these inches come from a loss of body fat.
There are also many side effects of losing weight as opposed to losing fat!
(Crash Dieting and Incorrect Training)
- Decreased Fitness
- Decreased Strength
- Decreased Energy
- Reduced Immunity
- Saggy Skin
- Premature Aging
(Good Nutrition and Correct Training)
- Improved Fitness
- Increased Strength
- More energy
- Improved Health
- Improved Muscle tone
Consuming a healthy nutritious diet, counting calories and following the correct training plan which includes strength training WILL lead to fat loss, but unfortunately sometimes at a slower rate than crash dieting and over-training, which is why many people don’t stick at it as they want the fast results NOW!
But please be patient, as all good things take time to achieve and the long-term benefits and results of fat loss are far greater than weight loss.
Healthy Eating is a meal plan for LIFE!
I really cannot stress this enough! – If you eat good stuff, then your body will do good stuff!
Forget about all the latest diet trends right now. Yes they will help you lose weight fast BUT unless it’s something you’re going to be able to continue for the rest of your life day in day out, it’s inevitable that at some point you’re going to put the weight back on again. Adopting permanent HEALTHY eating habits will not only drastically improve your health but can also help with permanent weight loss too.
Whichever diet you’re following – cutting carbs, drinking shakes, or eating in an 8 hour time slot, they all equate to exactly the same thing – CALORIE DEFICIT. Weight-loss happens when your body is in Calorie deficit – e.g. You eat less calories than you use. However, to achieve HEALTHY WEIGHT-LOSS, it’s not just the calories you have to think about. You may lose weight eating 1300 calories of chocolate a day BUT you wouldn’t get any of the health benefits and nutritional value of real wholesome food. So, if you’re counting your calories you need to educate yourself too. So read the nutritional labels and see what the calories are made up of.
Is what you’re eating actually NUTRITIOUS?
Food is fuel to your body and if you fill it with rubbish, you can’t expect it to do great things! Go for real Wholefoods that will give you the correct nutrition and nourish your body. As for meal replacements and supplements – they may contain all the vitamins, minerals and macro’s (product advertising words, not mine!) of a balanced diet, but they’ll never compare to real food. Also, there’s nothing magical about a protein shake either , it is what it is – a source of protein, just like chicken, eggs and fish etc. They’re great for convenience, but unless you plan on drinking protein shakes instead of eating a proper meal for the rest of your life, you’re never going to re-train yourself to adopt healthy eating habits by using them.
Top Tips for eating a Healthy Diet
Eat AT LEAST 5 portions of vegetables and fruit every day.
Include good fats ( although high in calories, good fats are very beneficial to health).
Include a protein source at each meal.
Plan your meals in advance.
Start the day (with a good breakfast) as you mean to go on.
Cook from scratch whenever possible – you‘ll know exactly what you’re eating.
So forget about the fad diets – it really is worth making those Healthy SUSTAINABLE changes that you‘ll keep up for life!
HOW TO LEAD A HEALTHY LIFESTYLE
There really are no miracle foods or workouts that will permanently improve your health as much as making Healthy Lifestyle Changes (despite what the adverts tell you!).
Leading a Fit and Healthy Lifestyle really doesn’t have to be that complicated. Yes, you do have to make some initial changes, but after a while all these changes should become second nature to you and will most definitely be worth it!
So, how do you start to lead a Healthy Lifestyle?
Drink more Water
Drinking enough water to keep your body fully hydrated is the no.1 change you can make that will improve your overall health. A body that’s fully hydrated will function at its best. That means you’ll have more energy, your brain will be more alert and your body will be far more efficient at burning fat and building muscle.
Eat more Fruit and Vegetables
Increasing your intake of Fruit and Vegetables will feed your body vital vitamins and minerals it needs to be able to perform at its best. The majority of fruit and veg is low in calories too, which means you can fill your plate with it!
Keeping active on a daily basis is vital to improve your overall health, fitness and well-being. Exercise is not only good for the body, it’s also great for the mind. It can massively improve your mood as it releases Endorphins (Happy Hormones). You don’t have to do hours at the gym day in and day out – even just a 20-minute walk will suffice, as long as you get your body moving!
Getting enough sleep (although not always easy) is vital to get your body functioning at its best. When you sleep your body recovers, repairs and re-charges. Don’t skip this lifestyle change as something that you can’t control – if you struggle with sleep, try your best to establish a bedtime routine, address the factors that are causing any sleep problems and make it just as much a priority as your diet and exercise.
Again, this may be another difficult step to change as it’s not always in your control. But there are changes you can make to help you deal with this that can improve your stress levels. Learn to relax more – deep breathing, meditation, yoga or even just thinking calming thoughts can help!
Yes, I’m afraid YOU DO have to put some initial effort in, but the longer you stay consistent with your efforts, the less of a chore it will seem. Gradually those bad habits become good habits and you’ll finally be leading a Fit and Healthy Lifestyle that will bring you permanent results.
Rest and Recovery
No matter how extensive your fitness program may be, the time you spend working out is only a part of the process necessary to achieve your fitness goals. If you’re planning your training but not your recovery, you’re not going to fully reap the rewards from your Workouts.
One thing that is often misunderstood is the fact that your body becomes stronger AFTER you exercise and NOT during the actual workout itself. The real secret to getting results depends on what happens during the recovery period following the workout. This is why the correct recovery and rest is so important.
There are different types of recovery – Short-term (which happens immediately after a workout set) and Long-term (the period of time between workout sessions).
Short-term recovery can be anywhere from a few seconds to a few minutes and it’s important to replace energy stores within this period. But the longer recovery period between workouts is the one to focus on, because it’s the time after the workout when the body adapts to the training session. The correct care of your muscles and connective tissue, eating the right type of post workout nutrition, the quality and quantity of sleep and, even the types of clothes you wear, can all promote the post-workout recovery that’s necessary to help you maximise the results from your time spent exercising.
During exercise, your muscles expend energy and experience stress. After exercise, the body needs to replenish energy with carbohydrates and repair tissue with protein so having a post-workout snack with the correct ratio of carbohydrate and protein can help massively. The correct nutrition also assists the release of the muscle-building hormones to repair and build new muscle tissue.
Stretching and Myofascial Release
Stretching, Massage, Foam rollers, Compression balls and Rolling sticks can all help to reduce muscle tightness. If a muscle doesn’t cool-down properly, the collagen fibres (which are part of the connective tissue surrounding each muscle) can create knots. Massage works by manipulating muscle tissue to break up knots and can help reduce muscle tightness and improve joint movement.
Sleep is probably one of the most important factors that can help improve your overall health and fitness. Your body produces most of the hormones needed for tissue repair during sleep so it’s vital to get enough to assist in the recovery process.
Ice, Cold Baths and Cryotherapy
Cold treatments are extremely effective for recovery as they can help cool down the body’s core temperature, reduce inflammation and promote healing in tissue that was used during the workout. The cold temperature brings increased blood to the area, which brings nutrients and oxygen to help promote healing.
Sauna or Hot Tub
The heat from a sauna or hot tub increases the body’s circulation, which removes metabolic waste products while also carrying oxygen and other nutrients necessary to help repair tissue used during the workout.
Alternating between high and low intensity workouts (muscle confusion) either daily, weekly or monthly and taking a few days off every few weeks to allow the body to rest and recover fully.
Wearing Compression clothing before and after a workout is a relatively new form of recovery treatment that may also be effective. The pressure from the tight clothing can improve circulation which will help remove metabolic waste and promote blood flow to help the tissue repair and rebuild.
Too much exercise without enough rest and recovery can lead to injury or illness, both of which could prevent your regular workouts. There are dangers to overtraining without the correct recovery periods between and If you don’t take enough R&R for your muscles to adapt this will certainly affect your ability to achieve your fitness goals.
NEVER forget to include RECOVERY into your Fitness programme!