Weight loss does not mean that we
lose fat in our bodies. This is a common mistake. So, how do we burn fat?
In this article we talk about the
difference between weight loss and fat loss.
At first, to understand what
weight loss means?
There are 3 explanations for
weight loss, namely: loss of fat, loss of muscle mass, and loss of water.
Loss of water:
One of the fastest ways to lose
weight in a short time is the loss of fluid in the body, but it is not
effective, because the weight comes back quickly after the acquisition of
fluids again without the elimination of fat.
This is called rapid dieting or
chemical dieting for rapid weight loss, which many women resort to before
events.
This method of weight loss also
affects health, causing weakness of the muscles and organs of the body because
it does not get the necessary nutrients.
The lack of water in the body
causes imbalance in metabolism and high sensitivity of insulin.
One of the most important ways to
lose water from the body is to give up carbohydrates, although it is important
to eat them in small quantities.
Loss of muscle:
Muscles require constant work to
maintain them. Some malpractices can lead to muscle loss, not fat, and then you
will notice weight loss but the body keeps fat as it is.
Some of the wrong habits cause
muscle loss, not fat, namely:
1 - Eat calories less than the
needs of the body
Each body needs a specific amount
of calories a day. If this amount is reduced, the burn will not be good.
If you eat calorie foods less
than the right amount of body, it can
Muscle mass decreases.
2 - not eat foods rich in
proteins
Not only is the amount of food
controlled in fat burning, but the quality of food is also, as the body needs
protein to help muscles grow.
So, the low protein content of
the body will lead to muscle loss and not fat.
3. Lack of exercise
Exercise helps maintain the
muscles of the body and stimulates the burning of better digested fats.
Therefore, be careful to exercise
regularly to lose weight without losing muscle.
Fat loss:
Although there are many products
and supplements that claim to help burn fat, they actually cause many health
damages, so avoid using them, because they can cause serious side effects
sometimes.
Most of these products are not
controlled by the Food and Drug Administration. It is worth mentioning that the
best way to lose fat burning is by eating fewer calories than the person burns,
as well as exercising.
Now it turns out what it means to
lose weight without losing fat in our bodies.
So how do we burn fat?
There are some ways that may
accelerate the burning of fat in the body, and weight loss, and that by
following a healthy lifestyle, and we mention from these methods the following:
Exercise: It is a weight-lifting
exercise. Strength exercises work on muscle contraction, increase in size and
strength, and have a significant role in burning fat, especially those
surrounding the body.
One study showed that the
exercise of resistance exercises for 10 weeks, can reduce body fat by 1.8 kg,
and contribute to maintain muscle health and increase the number of calories
burned by the body at the time of rest by 7%.
Increase the consumption of
high-quality protein for the diet: such as meat, seafood, eggs, legumes and
dairy products. Adding one high-quality protein to the diet is an effective way
to reduce appetite and increase satiety.
Protein intake also helps to
reduce calorie intake during the day.
Several studies have observed
increased protein intake, reducing the risk of abdominal fat accumulation.
A study also suggested that a
high-protein diet prevents muscle mass loss, maintains metabolic speed, and
burns fat in the body during weight loss diets.
Sleeping for 5 hours a day
increases the chances of gaining weight compared to women who slept for 7 hours
or more per day.
Another study found that sleep
for 7 hours in women increases the risk of weight loss by 33%, possibly because
sleep deprivation affects hunger hormones and increases appetite, increasing
the risk of obesity.
Add vinegar to the diet: it can
be added to sauces, and salads, which helps to reduce appetite, and the number
of calories consumed at 275 calories per day.
It also contributes to control of
blood sugar levels, as well as its benefits to the heart.
One study suggested that
consuming 1 to 2 tablespoons a day of vinegar for 12 weeks reduces weight,
reduces belly fat accumulation, and reduces waist circumference.
Eat healthy fats: such as coconut
oil, avocado, and seeds, which prevent weight gain, due to the fact that fat
takes longer than others when digestion, which reduces hunger, appetite.
A Mediterranean diet rich in
healthy fats, such as olive oil and nuts, is associated with a reduced risk of
weight gain, compared with low-fat diets, according to a study.
Increased fiber intake: One study
showed that increased intake of fiber by 14 grams per day and over 4 months,
contributed to reducing the number of calories consumed by 10%.
In addition to helping to lose
weight by 2 kg; soluble fiber absorbs water when taken, and moves through the
digestive system, which increases the sense of satiety, and reduces appetite.
Fiber-rich foods include
vegetables, fruits, legumes, whole grains, nuts and seeds.
Reduce the intake of refined
carbohydrates such as baked goods, processed foods, pasta, and white bread,
which are taken away by grain bran during the manufacturing and production
stages, causing loss of fiber and many other nutrients.
It can be said that refined
carbohydrates have a high glycemic index, which means that they raise the
levels of sugar in the blood quickly after eating, and then rapidly decreases
also, which stimulates the feeling of hunger.
It is also associated with
increased accumulation of fat in the abdomen, so it is recommended to eat whole
grains instead of refined carbohydrates.
Exercise: Any exercise that
increases heart rate, such as jogging, swimming, or walking, is considered one
of the most effective ways to increase body fat burning.
One study suggests that increased
exercise increases the burning of fat accumulated in the abdomen.
It is recommended to exercise for
about 20-40 minutes per day, and exercise in medium and high intensity at the
rate of 150-300 minutes per week.
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