Fat loss, is when you lose weight the right way by losing only fat, and not by losing muscle and bone density. You do not lose water weight and any other minor temporary adjustments. Fat loss means that you are in fact gaining lean muscle and hence increasing your metabolism to burn fat. Fat contains the most amount of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.
When you are dropping weight on the scale, but feel weak, exhausted, cranky or maybe slightly nauseous, you are probably losing more than just fat. If you are losing weight through fat loss, you may see the scales remain the same but your clothes will fit better. This means that you are gaining muscle and bone density but losing fat, which is why you feel stronger, with more energy and not fatigued.
Yes that’s right, fat loss makes you feel good. It makes you feel stronger, fitter, and you will have that bounce in your step, and that added vitality and glow in your skin if you lose weight the right way.
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To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn’t want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories.
Here are the five simple rules I followed…
Keep You Satisfied: Unsaturated fats promote satiety, reduce hunger, and minimally impact blood sugar. That’s important because if your blood sugar dips too low, you may experience cravings, brain fog, overeating, and low energy.
Protect Heart Health: Unlike trans-fats, mono unsaturated fats found in vegetable oils (such as olive and canola) and avocados have the added power to help lower LDL and reduce your risk of heart disease.
Running: Running may be one of the best and most effective and efficient exercises to lose weight and fat. Many people start running because they want to lose weight and increase their overall fitness levels. It is true that running can be the best way to reduce fat and reduce pounds, but what is the best way to use running to reduce weight and fat.
Reduce Injury: Unsaturated fats can help stave off injuries, such as stress fractures. A 2008 study in the Journal of the International Society of Sports Nutrition found that female runners on low-fat diets are at increased risk of injury—and a sidelined runner can’t burn as many calories.
Clean your closet of the “fat” clothes: Once you’ve reached your target weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to maintain your new figure.
Decrease Joint Pain: Manish adds that omega-3 fatty acids—which are a type of polyunsaturated fat found in fish (particularly in salmon), walnuts, and ground flaxseed—possess anti-inflammatory properties that can help soothe knee, back, and joint aches and pains that plague many runners.
Typically with weight training alone, the fat loss is equal to the muscle gain, give or take a few pounds. Certain dietary modification can have much greater impact on fat loss than with weight training alone. The ideal program for fat loss would include the combination of proper diet, weight training, and cardio exercise.
In the world of fitness, it is common knowledge that losing fat with weights is not only effective, but simple. Lifting weights burns calories, although not as much as aerobic activity such as running, bicycling or swimming. When you burn more calories than you eat, you lose weight. Additionally, the extra muscle tissue you build through lifting will burn more calories than your body’s fat tissue, even when you’re resting.
Weight training should be combined with a healthy eating habits, daily activities and aerobic exercise as part of a well-rounded healthy lifestyle.