We admit to having so many questions and confusion when it comes to weight loss and fat loss — are they the same? If not, what is the difference? How do you measure the two? And so many more. These doubts can lead to many misconceptions for those on their fitness journey, which can sometimes prove to be a stumbling block. But worry not, if you too have similar questions on your mind, nutritionist Nancy Dehra is here to answer all your queries.
“Is fat loss the same as weight loss? No!” she said.
She went on to state the differences between the two. “Fat loss may or may not show on the scale but it shows in the mirror and your progress pictures. Weight loss is mostly seen on the scale; you may or may not look visibly leaner with it. Weight loss and fat loss can happen together. But both are different,” she shared.
Explaining, Varun Rattan, a certified nutrition coach, said that weight loss can include losing weight from muscle, water, and even bones. Fat loss, strictly speaking, refers exclusively to loss of fat mass, he added.
To lose weight, some people choose to drastically reduce the amount of carbohydrates they eat, cut back on salt in their diet, or take diuretics. “However, these methods only cause the body to expel water weight rather than fat. While these interventions may be helpful for athletes (in the short term) who need to compete in a lower weight category, it’s important to note that the water weight will return within 48 hours of normal feeding,” Rattan told indianexpress.com.
Here’s why strength training is essential (Source: Pexels)
Stressing that it’s not healthy to underfeed yourself for weeks or months in order to achieve weight loss, Rattan shared that one way to know if you’re underfeeding yourself is by checking your calorie consumption — if it is below your BMR or basal metabolic rate. “BMR is the amount of calories required for basic bodily functions like breathing and regulating body temperature. Consuming fewer calories than your BMR for prolonged periods of time will likely cause your body to enter a ‘power saving mode’ and may lead to chronic lethargy. You can also potentially lose more muscle mass than fat as it is an energy hungry tissue,” shared Rattan.
Dehra listed a few ways in which one can increase the rate of fat loss without compromising on the fitness journey.
Advertisement
*Increase protein intake
*Do not exclude carbs as they are delicious and help you to stick to your plan for long.
*Reduce intake of fried and high calorie foods. Choose baked instead of fried foods.
*Soups and salads can increase satiety; pair them with small meals
*Including strength workouts can help in preserving muscle mass while losing fat
According to Rattan, getting rid of extra body fat can significantly improve one’s health by reducing chronic inflammation and related diseases. “Adopt a diet that primarily consists of whole foods. Limiting processed food consumption while increasing physical activity and strength training can lead to healthy and sustainable fat loss for the majority of people,” said Rattan.
📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!
