You hear about all these fast weight loss tips and easy fat loss tips all the time but you rarely take the time to learn about the difference between fat loss and weight loss.
These terms are commonly used interchangeably but there is a big difference between the two. Learn their meanings and which you should be gearing towards.
With this article, you will have an outlined explanation to the top concerns everyone has about common fat loss tips. It will address misconceptions about weight loss as well as about a fat loss diet plan and fat burning workouts.
It will give you a complete rundown of everything you need to know about breaking bad habits to help you finally conquer your fat loss goals.
What Is Weight Loss?
Weight loss is a decrease in the body’s total mass. It can be a loss in water or fluids, skin, fat or lean mass in the form of bone mineral deposits or muscle mass.
When you see lower digits on the scale from previous weigh-ins, this could mean a loss of any of the components of total body mass.
The fluctuations in body weight are caused by different factors. If you step on the scale first thing in the morning one day and weigh yourself again at night the next day, you may inadvertently think you have gained fat but you may have overlooked factoring in stomach fullness.
Weigh yourself twice a week in the morning before meals for an accurate indication of weight loss.
Besides being full, gaining fat or gaining muscle can all add pounds to your weight but it’s difficult to know the real reason for weight gain by only considering weight without looking at fat content as well.
What Is Fat Loss?
Fat loss is exactly what it sounds like. Fat loss is a reduction in the percentage of fat from a person’s body.
Body fat percentage is the percentage measurement of how much fat is part of your body weight. Fat loss is determined by recording the initial body fat percentage and the decline in that percentage later on.
Fat loss is measured by a variety of ways which each have a certain degree of inaccuracy. These include a test done with a skin fold caliper, using formulas and hydrostatic weighing.
Generally, a woman’s body fat percentage should be lower than 30% while men’s ideal percentage is between 20% and 25%.
Does Losing Weight Mean Losing Fat?
Losing weight does not necessarily mean losing fat. While weight loss does encompass fat loss, it also can include water loss or muscle loss.
Most fad diets promise instant weight loss but that isn’t something to be desired. For example, most low-carb diets can cause you to lose a large amount of weight in the first weeks but most of this loss is usually water weight.
One of the best fat loss tips for safely losing fat when you lose 1 to 2 pounds per week and start to see your body get more toned overall. Losing any more than the recommended amount could mean you are losing muscle mass rather than fat.
The Myth That Fat Is Only Stored In The Belly
Numerous people still believe in the misconception that excess fat only goes straight to the midsection.
In reality, fat is distributed in all parts of the body. Some areas may store less while some acquire more fat but in no way is all body fat stored in just one area.
The truth is that the location of fat can be a huge indicator of your general health. Fat stored in other parts of the body like in the inner arms, hips or thighs is not as bad as having more abdominal fat.
The ideal waistline for women is 35 inches or less while men should aim for their ideal waistline of 40 inches. Having a larger waistline than what is ideal can cause a number of different diseases like diabetes and heart disease regardless of whether you are overweight or of normal size. Good fat loss tips emphasize reducing belly fat.
The following example breaks down another misconception – that all thin people are healthy while all overweight people are not. Imagine two people; one is of normal weight while the other is heavier. The thinner person has a protruded abdomen where fat is stored and the overweight person has fat distributed all over the body.
Who is the healthier person in this case? You may initially have thought the obvious choice was the one with the lighter weight but by analyzing further, the overweight person is the healthier individual. This is because the person with a well-distributed fat percentage has less of the dangerous visceral fat.
It is generally true that for men, fat can initially accumulate in the abdominal area and be quite difficult to lose but where your body stores fat has a lot more to do with your own genetic predisposition. For women, fat may be distributed more in the lower abdomen, thighs and buttocks.
But remember that while you may have no control of where your body stores the fat, it’s up to you whether or not you do something to lose it with these fat loss tips.
What Should You Aim For: Weight Loss Or Fat Loss?
Whenever you want to get a lean, toned physique, your goal should be fat loss rather than weight loss. As mentioned, using the scale alone can be very unreliable for measuring your fat loss success. Relying solely on your Body Mass Index or BMI is another mistake. It doesn’t factor in body fat percentage.
It’s good to regularly keep track of your weight but do check how much fat you have lost by using other means such as the skin fold caliper test. Checking how many dress sizes you have dropped is another helpful fat loss indicator and motivation.
Unlike weight loss, fat loss tips are specifically correlated to better health. It is more important for both a diet and exercise program to focus on fat loss tips rather than ways to decrease weight in general.
Why Fat Loss Is More Important Than Weight Loss?
- Always gear your fitness and nutrition goals toward fat loss because if your weight is normal and 30% of your total body weight is made up of fat, you are considered normal weight obese and are at higher risk of developing obesity-related illnesses.
- Fat loss is better than weight loss because weight loss can include loss of muscle mass. The right amount of muscle is extremely vital for maintaining health. Muscle tissue also burns more calories than fat tissue.
- With rapid fat loss, you lose more inches and can drop a few more dress or pant sizes than with rapid weight loss. Again, rapid weight loss can include loss of dense muscle.
- Excessive weight loss can give you a higher risk of dehydration – from excess loss of water weight. Losing muscle from weight loss may also contribute to osteoporosis.
- Fat loss can help reduce the unhealthy fat around your heart and internal organs. A fat loss diet plan decreases the fat that can potentially clog your arteries and lead to diseases like atherosclerosis.
How To Prevent Excess Weight Loss?
- Remember that you did not gain all those excess pounds overnight so avoid resorting to any extreme fat loss tips or fad diets that promise rapid weight loss. Weight loss and fat loss tips that promise you’ll be losing a large amount of weight in an unbelievably short time are a dangerous red flag. Prevent water weight loss by always staying hydrated with 8 to 10 cups of water per day. Excess weight loss will also give you another problem: excess skin. Loose skin is the result of your skin not having enough time to adjust to the quick weight loss.
- The easiest way to prevent excess weight loss is to follow the proper weight loss guidelines. Some diets will cause you to lose 5 to 10 pounds in the first two weeks. This can still be healthy as long as you don’t dehydrate or starve yourself. After the initial two weeks, aim to lose 1 to 2 pounds a week. Never attempt to drop more than the healthy upper limit of 3 pounds per week.
- The most basic idea behind fat loss tips is burning more calories than you consume. 3,500 calories is the equivalent of one pound of fat. If you reduce your daily caloric intake by 500 calories you can lose one pound a week with diet alone. If you incorporate aerobic exercise and strength training into the picture, you can start to lose the healthy 2 to 3 pound limit.
Does A Weight Loss Program Help Lose Fat Or Weight?
A weight loss program can actually help you lose both fat and weight. Most weight loss programs are only focused on the weight loss aspect and tend to disregard any fat loss tips. As previously mentioned, you could be losing fat, water or muscle if you aren’t following a healthy plan.
Weight loss programs that place the main importance on losing pounds will most likely help you lose weight instead of specifically targeting fat loss.
What Are The Factors To Consider When Choosing A Weight Loss Program For Fat Loss?
Make sure the weight loss program’s philosophy is similar to yours. Weight loss programs that are centered on fat loss will have many determinants of progress besides the scale.
If your weight has not decreased but you have lowered your body fat percentage, you have gain valuable muscle mass. The importance of building muscle mass is emphasized in fat loss programs but is not mentioned in weight loss programs that don’t target fat loss.
The weight loss program should incorporate the balance of both good nutrition and fitness. Healthy programs are not branded as quick fixes. Most fat loss tips and programs are marketed as comprehensive lifestyle changes.
Does Going On A Strict Diet Plan Help Lose Weight Or Fat?
Strict diet plans can help lose weight in the beginning. These diet plans are generally directed toward weight loss and not fat loss. Strict diet plans involve eliminating a group of food from the diet such as high carbohydrate foods or foods rich in fat.
The problem with these diets is that your body needs some form of carbohydrates and good fat. If you take away an entire food group, you risk severely limiting your nutrition.
The initial deprivation will help you lose weight but no diet that is highly restrictive can be followed for a long time. Healthy diets should not punish you by not allowing you to eat the foods you want.
Good food habits embrace eating treats in moderation without causing you guilt from succumbing to your cravings.
What Are The Factors To Consider When Choosing A Diet Plan For Fat Loss?
A fat loss diet plan should contain healthy eating tips and fat loss tips geared toward changing bad eating habits. Healthy fat loss diets involve replacing processed foods with natural sources of fruits and vegetables.
Processed foods which are usually white like bread and pasta are limited in this plan because these types of food promote a person to gain fat.
Eating healthy fats are encouraged. It may seem confusing to hear that you must eat fat in order to lose fat but you should realize that not all fats are bad for you. Reduce bad fats in processed meats and load up on monounsaturated and polyunsaturated fats in avocados, olive oils and almonds.
You can still eat meat but make sure you buy only lean proteins. Chicken and fish are good options but you may also try lean beef and pork loin and tenderloin cuts in smaller amounts.
Good fat loss tips for dieting will always encourage eating a balanced meal. 30% should be a source of healthy fat, another 30% should come from protein and the majority or 40% should be from carbohydrates.
Do Exercises Help You Lose Fat Or Weight?
All fat loss tips advocate exercise. Exercise can help lose weight and fat. However, there is no single exercise that you can perform repetitively to help in spot reduction on a target area that will have results similar to cosmetic surgery.
Indeed, you will need to have a combination of various exercises to tone the whole body. With the right intensity and frequency of exercise, you will be able to lose fat in those target areas together with other parts of the body.
In fact, major fat loss would not be possible without exercise.
What Factors Should You Weigh When Choosing A Good Workout Plan For Fat Loss?
The key to fat loss is consistency. Fat burning workouts call for 30 minutes of moderate intensity exercise daily. There should also be variation in the workouts to prevent a weight loss plateau.
Strength training and cardiovascular exercises can help you lose fat and gain muscle mass. Some fun fat loss tips are doing dancing, biking, rollerblading or other cardio exercises you love.
Be sure to log-in your progress by using a calorie burn calculator. A good goal to set is to burn 500 calories a day through exercise
Like a fat loss diet, fat loss tips for workouts should be customizable especially if you have other medical conditions.
Do Supplements Or Slimming Pills Help You Lose Fat Or Weight?
In order for slimming pill or supplement to be approved by the Food and Drug Administration, 30% of the subjects from the manufacturer’s clinical trial must lose at least 5% of total body weight. This tells you that these products are meant to help people lose weight rather than lose fat.
Whenever you take supplements or slimming pills to lose fat, it is still important to continue proper diet and exercise. These are only “supplements” and are not “replacements” for the universally recommended weight control methods.
What Factors Should You Consider When Choosing a Slimming Pill for Fat Loss?
Research any pill before putting it into your body. You should be aware of the advantages of the pill that deal with how to burn fat but also conscious of any negative side effects.
There is no clear winner for best fat supplement but such drugs like Xenical (orlistat) and its lower strength counterpart, Alli have shown good results for helping overweight adults lose weight by blocking the absorption of fat.
It is important to note that these losses are modest with the average person losing an additional 3 to 5 pounds per year while taking Alli.
The focus of these drugs seems to be weight loss rather than fat loss but because of bowel side effects, users will significantly limit their dietary fat intake.
The Final Conclusion
Maintaining a healthy diet is equally important as having a good exercise regimen. Before you start a new program, determine if it will really help you lose fat or lose weight.
Instead of getting disappointed with the scale, try new methods of measuring fat loss. Take full body pictures of yourself to see how far you’ve come. Losing fat may be all you need to get your ideal body.
How To Use This Information
It’s never too late to kick start a fat loss diet and exercise program with these fat loss tips. Take into consideration all the fat loss tips provided so that you can make a plan that suits you best.
Fat loss supplements may be beneficial for giving you that extra push you need to lose stubborn weight. Prescription orlistat can help you lose 5 to 7 extra pounds per year. Over-the-counter versions of this fat-blocking drug are also available.
Always do your homework and consult your doctor before taking any new drug or starting a new exercise program or diet. Use these fat loss tips to make a change in your life today.