Fat Loss or Weight Loss: A Baffling Fight between the Need and Want

Have you decided to lose weight and have been consulting enough for quick fat loss or weight loss regimen but are totally perplexed? Well friends, it’s time to give a break to this vehicle of searching and consulting and decide for yourself first as to what you need, not what you want. Yes, there is a great difference between a want and need and that when it comes to losing those extra pounds, no step must be taken until you understand what is ‘weight loss’ or ‘fat loss’ technically (biologically). You must have come across various articles on the World Wide Web, which reveals some really effective ways for fast fat loss, especially belly fat loss and hip fat loss. However, before you go on reading those really informative articles, you must find out what you want. Assuming that your goal is to lose weight, let’s first understand what does it mean and whether does it actually even result in fat loss or not.

Fat Loss vs. Weight Loss: What’s the Difference? What is Required?

Because you want to lose weight, it is implied that you desire to lose fat; am I right? Okay, I will assume that this inference is applicable to a majority of weight losers. As a matter of fact, one can reduce weight by losing water (fluid), muscle, or fat. Yes, this is biologically true. So, we have three ways to lose our weight. However, experts have concluded that reduction in weight via loss of muscle tissues or bone density is not beneficial for one’s health in the long spell. So, it is recommended to reduce weight via fat loss.

Weight Loss through Fat Loss: Exploring the Indicators of Fat Loss

The very first reliable indicator of fat loss is how you feel. If your weighing scale shows a significant drop but you feel irritable, exhausted, weak, or sick; know that you are losing much more than only fat. In order to observe these symptoms, do not come into the euphoric trap of fast weight loss; as that will intoxicate you so well that you will not be able to spot these symptoms. On the other hand, if your weight loss is from fat loss, the weighing scale might not budge significantly but your clothing will fit you well, which indicates muscle and bone density gains coupled with fat loss. Moreover, you will feel energetic and stronger as well.

If you were to ask me, just stop depending upon the mechanical scales, as they have no idea of your body type or composition. Weighing yourself on such a machine is just a mental game that either satisfies or bothers you. Also, our weight keeps on changing with the varying levels of water, which the machine cannot recognize. Therefore, stop trusting that machine like the only friend and start to check out independently by comparing yourself with old photos, wearing old dresses, and above all, using a measure tape to gauge the waist line. All of these homely ways might seem traditional, but they are truly the reliable means to get feedback on fat loss and weight loss respectively.

Weight Loss through Fat Loss: Bidding Permanent Farewell to the Fat Burning Myths

As people tend to read on a variety of information about weight loss and fat loss from different sources, they tend to think that they know it all! Well, this is serious intoxication that can make one face grave consequences. What if you keep on doing cardio for fat loss after reading its various benefits but are unaware that it is bad for overall health in the long run? How about taking some natural fat loss supplements and relying upon the latest fat loss diet and then facing their major side effects as you took them on your own and thought them to be safe? So friends; reading too much is not the solution; it is actually how you filter the given information by mapping it to your requirements and how you implement it according to your body type and needs.

Just like the aforementioned myths, there are more myths about fat burning and weight loss. If you don’t know them, they can hamper you to lose weight in the right way. So, let’s take a look at them.

Myth 1: Cardio is a must to be done on an empty stomach in the morning for losing fat.

This is neither technically true nor it is a mandatory task to be done. Cardio on an empty stomach in the morning does burn fat but the outcome is not that better as in the case of doing cardio at any other time during a day. Furthermore, relying only on cardio is not good in the long spell, as it aids in reducing weight via muscle tissue loss and fluid loss.

As per the researches, our body burns fat all the time although sometimes less and sometimes more. They also have revealed that the fat loss workouts that include an interval training program of at least 3 months is more preferable than cardio due to better results. So, forget the time of workout and focus on the workout type for healthier results.

Myth 2: Long, slow cardio is necessary to lose fat.

In case of women who are looking for belly fat loss, research shows that harder and shorter fat loss workouts are faster enough to lose belly fat than long, slow, cardio.

Myth 3: Drinking chilled water burns fat.

It is recommended to drink more glasses of water for improving metabolism to lose weight. However, it makes no difference as to whether the drinking water is hot or cold. There is no evidence that shows this magical ability of ice cold water, as its impact on the body fat is next to nothing.

Myth 4: Resistance training is useless for burning fat.

According to a 2007 study for 12 weeks, both men and women above 60 tend to burn fat and build muscle with resistance training only. During the trial, both men and women were able to shed off 4 pounds by only adhering to resistance training program 3-times a week. This means that there was no need of cardio or fat loss diet such as HCG fat loss diet to follow for burning fat. Well, this is something very noticeable!

Myth 5: Crash diet is necessary for burning fat.

Starving or depriving the body of nutrients and calories actually leads to fat gain as well as muscle degradation. So, a crash diet is not at all the way to go. Instead, prefer having smaller servings of nutritional calories (brown rice, fresh fruits, and vegetables), not empty calories to boost metabolism and add to muscle gain.

Myth 6: High repetitions and spot reductions are essential.

According to the experts, 8-12 repetitions are more effectual than 20-25 repetitions (20-25) for fat loss. For more effectiveness, a mix of lower repetitions and heavy weight lifting is recommended, as the latter helps in building more muscle mass and boosting metabolism. Usually, 30-40 minutes of nonstop aerobic workout is just fine for effective fat loss.

Talking about the spot reduction, it is certainly not going to work, as concentrating only on belly or thigh fat is not that effective. Studies have shown that training the whole body with aerobic training is the most effective way of burning fat.

Myth 7: Ab crunches aid in losing stomach fat.

Nope! Crunches certainly do not burn a significant amount of calories and that it is not possible to perform them for a long time. Then, how can you achieve that six pack abs quickly?

Weight Loss through Fat Loss: Familiarizing with the Dos of Losing Fat

So, now the question arises: How to lose fat for weight loss? Well, a simple equation can give you an insight:

• Calorie Intake > Calorie Burn = Weight Gain
• Calorie Intake < Calorie Burn = Weight Loss

Actually, fat loss is difficult and so you need not get disappointed if you fail initially to lose the desired amount of fat. Just follow the following 4principles:

• Nutrition via diet
• Workout via cardio and weight training
• Consistency via sincerity and dedication
• Goal-focused approach by choosing the best active schedule
• Non-inclination towards new fat loss supplements and products

It is true that following only a great fat loss diet such as the HCG fat loss diet is beneficial to some people. However, not all can reap the benefits of having only one solution. Therefore, one needs to stick to these 4 principles and move ahead. Actually, sticking to the goal of fat loss and working towards it is more important than getting the most ideal diet plan or one of those so-called natural fat loss supplements. And yes, kindly do not blindly believe in all new fat loss supplements, diet plans, and workout regimens. Just check out how beneficial they are for your body and then choose the best one by consulting your healthcare practitioner.

For an extremely obese or overweight person, some effective fat loss workouts coupled with a change in diet result in great weight loss, but this is usually through initial fat loss and water loss. However, such a person needs to remain more careful and find out weight loss is due to fat loss or muscle/fluid loss as soon as she/he is near to the goal of the ideal weight. Basically, which of the fat loss workouts you choose, how you practice it, and what you eat determines how you will shed those extra pounds. So, do keep in mind some dos and don’ts to be on the right track of losing fat, not muscles or fluid. You have already seen some don’ts in the myths section above. So, let’s now go through the dos.

• Change Your Sedentary Life Style: Just sitting for 12-15 hours at your workplace, binging in junk food, and eating late at night – this is the perfect mix of impeding your efforts for fat loss. Rather, become active by choosing stairs against an elevator, walking short distance rather than going via a vehicle, avoiding late night eating, and eating less.
• Lift Heavy Weights: Go to gym or find some weights at your own home such as lifting a heavy shopping bag or grain box to grow muscle, boost metabolism, and shed fat.
• Daily Morning Walk: Just half an hour walk in early morning is enough to support all your fat loss efforts.
• Sprint on Cardio: Doing so once a week is just fine to kindle HGH (human growth hormone) for muscle growth for fat loss, and hence, weight loss.