Losing weight vs losing fat: Do you know what the difference is and what is better for your diet?

It is the eternal confusion: is it interesting to lose weight or fat? At a general level, it is the excess of kilos that worries you and what you want to see out of your life. But there are shapes and forms. To put it succinctly, it is that abdominal fat that mainly drives you upside down. And since losing weight is not the same as losing fat, it is very useful to know what interests you in order to achieve your goal, which is none other than being more stylized and healthy. Because yes: fat hurts.

The basic difference lies in a third element that joins your dietary battle. Is he muscle. Losing weight in the form of fat instead of muscle should be the priority given the importance of the ratio of fat to muscle for your overall health. If you lose fat and gain muscle, you still do not see so many results numerically, but it is the sign that you are on the right track.

How do you know if you lose weight due to fat or muscle?

Weight loss is a decrease in your total body weight due to the loss of muscle mass, water and fat. Losing fat is a more concrete and healthy goal than losing weight itself. However, it can be difficult to know if you are losing weight due to fat or muscle.

It is common practice to track your weight loss progress using a common scale. But in reality it is only an orientation because these devices do not distinguish between fat loss and loss of muscle mass. Controlling your weight alone is not a reliable way to determine whether and by how much you are losing fat or muscle. What you need is a scale that measures the body fat scale. You can buy them for 25 euros or less.

Focus on losing fat

Losing weight can also mean losing muscle and water. This is what many of those « miracle diets»That circulate everywhere. That may seem profitable in the short term, but not in the long run. You are not interested. Losing muscle mass can be very damaging, as it is crucial to overall health.

Keep a healthy muscle percentage It has several benefits, such as regulating healthy blood sugar levels, maintaining healthy levels of fats (triglycerides and cholesterol) in the blood, and controlling inflammation. Numerous studies have linked a higher ratio of fat to muscle with chronic diseases such as metabolic syndrome, heart disease and diabetes. And not only that: the more muscle you have, more calories you will burn at rest. It is quite an investment.

How to lose fat and maintain or gain muscle

There are simple ways to ensure you lose weight as fat and gain muscle mass. These include eat lots of protein, do exercise regularly and eat a diet rich in nutrients. For general reference, the recommended daily amount of protein is about 1 gram per day for every pound you weigh.

On the other hand, exercise is the most effective way to promote fat loss rather than muscle loss. According to studies, older adults with obesity who perform cardiovascular exercises and weight training at least t three times a week while following a calorie-restricted diet they manage to retain 90% more muscle than those who do not exercise. If you accompany everything with a low calorie diet, you will have the perfect combo.

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