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.
The Pre- Xmas Weight loss panic is here!
Are you one of the many people who started the year with good intentions of losing weight, exercising more and becoming fit and healthy, but lost the plot somewhere along the way?
If so, you may (sadly) be ending the year exactly where you started.
If you’re still determined for that last-minute attempt at losing the 2 stone you’d promised yourself you would lose by the end of the year, you’re probably now debating the following choices to drop the weight before Xmas.
- Eat lettuce only (NOT recommended)
- Spend all your cash on miracle shakes (NOT recommended)
- Spend 8 hours a day at the gym (NOT recommended if you’ve not moved from the sofa in a while)
All of which at this late stage can be tempting to try and you may lose weight (not necessarily bodyfat but more likely water) temporarily, but you could also end up gaining more weight than before when you start on the Christmas day indulgences.
OR (and this is the sensible suggestion that nobody wants to hear at this late stage)
Learn from your past mistakes, make a sensible plan and make a head start now with the healthy habits.
Yes, I know that changing your lifestyle, eating healthy and becoming more active won’t make you drop 2 stone in time for your Xmas party (but you may lose a few pounds, drop a dress size and feel good!) However, long term the results are far greater.
So, rather than thinking about dropping the pounds as fast as you can, think about making a plan so this time you keep the weight off for good.
Because If the plan didn’t work for you last time – you need a new plan!
Nobody wants to lose a stone fast and put it back on the next month, do they?
But in order to achieve PERMANENT RESULTS you need to make PERMANENT CHANGES.
So, with 7 weeks remaining this year, you CAN start by changing a few habits that (if repeated each day) will give you a head start to your new 2019 SENSIBLE Resolutions and make 2019 the year that you finally ACHIEVE YOUR GOALS!
Which is the Best diet to follow?
It’s the question I get asked most often…….
Dieting is always confusing as there are so many different approaches and so much misleading information about the best way to do it. It’s unfortunate that those wanting fast results will more often than not resort to those diets with the biggest weight loss claims.
So whats the Magic Ingredient?
There really is no magic in drinking a magic shake for breakfast, a magic bar for lunch and a healthy meal in an evening – if you cut your calorie intake down to extremely low levels WHATEVER you’re eating, of course you’re going to lose weight fast! and despite very cleverly worded advertisements, there really is no single food that will make you lose weight, just as there is no single food that will cause you to gain weight beyond its calorie value (i.e. 500 calories of chocolate is no more fattening than 500 calories of chicken breast) however, the healthier option will always have more nutritional value and therefor be of greater benefit to your body.
To put it in basic terms (and it really is pretty basic)
If your wanting to reduce your weight sensibly, by losing body fat rather than muscle CALORIES are the main factor. You must consume less calories than you expend but still enough for your body to be able to function and perform as it should. This is so important. Yes you will lose weight a lot faster if you can survive on 500 calories a day, however, it’s not sustainable, you will feel crap, it’s not healthy and more often than not the results won’t be long term – do you really want to be a size 8 for your summer holiday and back to a size 16 for Christmas?
Secondary MACRO’S (Protein, Carbohydrates and Fats) are also an important factor to consider and they can be manipulated depending on what goals you’re wanting to achieve. It may sound confusing doing the calculations but many Food tracker apps (such as MyFitnessPal) do all the maths for you.
And finally Meal TIMINGS can fine-tune your diet if you’re working your diet and nutrition around your training goals.
Meals off plan don’t have to jeopardise your results as long as they are part of the overall plan – life would be boring without them.
So if you’re wanting to lose weight, don’t be misled by all the hype. Start with the basic maths calories and then work on the rest – it really is that simple!