Weight loss Vs Fat Loss

 

BMI Comparison - Weight Loss vs Fat Loss

 

Weight loss is one of the hottest topics ever. Everyone seems to be trying to lose weight nowadays. But what’s the difference between weight loss & fat loss? People seem to use both terms interchangeably.

After reading this post you’ll understand the difference between weight loss & fat loss, but also which one you should aim for and how.

Weight Loss vs. Fat Loss. What’s the difference? Let’s start by defining weight loss & fat loss so you know what I mean here.

Weight Loss. You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat, …
Fat Loss. You want to lower your body fat, the amount of fat your body carries. Healthy goals are 10% body fat for men and 15% for women.

Problems with Weight Loss. If you want to lose weight, it’s most likely because you carry too much fat. There are people who must lose weight, like athletes before a competition, but most want fat loss. So stop weighing yourself.

Unreliable. Your body-weight can fluctuate daily since it’s influenced by your stomach/bowel/bladder content, water loss/retention, muscle loss/gain, fat loss/gain, … You’ll have no idea what’s going on.
Irrelevant. 2 people with similar height can weigh the same, but look completely different because one has lower body fat than the the other. Check the picture at the top for an example.
The last point shows why the BMI standard is flawed: it doesn’t take your body fat into account. Both guys in the top picture have the same BMI, but one is clearly healthier: his body fat is lower.

Here’s How The Weight Scale Can Mislead You. Clothes, mirrors & pictures don’t lie. Neither do fat calipers. But the weight scale can become your worst enemy by misleading you and killing your motivation. Examples:

Carbs & Water. Carbs bind to water. So eating less carbs will make you lose weight: water loss. This is why you lose so much weight on a diet like Atkins the first 2 weeks: it’s mostly water. Of course, increasing your carb intake will make you gain weight again: water retention.
Muscle Gains & Fat Loss. You’ll gain muscle while losing fat when you get into strength training. But on the weight scale it will look like you’re not making progress: your body-weight doesn’t change. Track your body fat using a fat caliper and you’ll see your body fat is going down.

How to Make Sure You Lose Fat, Not Muscle? Check the picture above: 5lbs muscle takes less space than 5lbs fat. That means you’ll look slimmer at the same body-weight by building muscle. Keys to losing fat, not muscle:

Get Stronger. Strength training builds muscle & prevents muscle loss. It also helps sticking to your diet. Check the StrongLifts 5×5 routine.
Eat Healthy. Eat whole unprocessed foods 90% of the time and eat less starchy carbs. Check the 8 nutrition rules.
You can do cardio to speed up fat loss. But without strength training, cardio will cause muscle loss and you’ll end up skinny-fat. Avoid.

How to Track Progress Efficiently. You don’t need to track progress weekly, changes wouldn’t be drastic enough. Track progress every 2 weeks.

Stop Weighing Yourself Daily. The daily fluctuations will mess with your motivation. Weigh yourself once every 2 weeks, not more.
Stop Looking in The Mirror. Self-image issues can skew perception. Shoot full body pictures and compare them with old ones.
Track Body Fat. Get a fat caliper and track your body fat every 2 weeks. Use this how-to guide and watch this video.
Take Measurements. Girth measurements of your neck, chest, arms, waist & thighs. Waist should go down, rest should go up.
Shoot Pictures. Full body pictures from ankle to neck, front/back/side, every 2 weeks. Compare with your previous pics.
Strength Stats. Keep a training log. Strength going up means muscle gains and strength training prevents muscle breakdown.
Listen also to what people say. They’ll notice your body change more than you will. Clothes will start to feel differently too. Read the forum thread: “Anybody else in awe of your own changes?”

You Might Not Want to Lose Weight. Big guys who want to lose weight often change their mind once they’ve lowered their body fat. They realize they prefer to stay big as long as their body fat is healthy.

Focus on fat loss first. Once you’ve got your body fat down, check if you like what you see. Then decide if you still need to lose weight.

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Health tip : Exercise is best anti depressant

When it comes to workouts that fight depression, aerobic and cardio exercises have the edge. “To date, the strongest evidence seems to support aerobic exercise,” says Dr. Muzina. While the correct “dose” of depression-fighting exercise is up for debate, some experts recommend 20 to 30 minutes most days of the week.

Get Your Walk On
Simply putting one foot in front of the other may be the trick to feeling better — that’s because walking is an aerobic exercise that’s suited for almost everyone. All it takes is a pair of comfortable, supportive shoes, and you’re ready to go.
“Practical wisdom suggests that doing something is better than doing nothing in terms of physical activity,” says Muzina. If depression has made you sedentary, start off slowly and gradually increase time and distance.

Become a Yogi
Ohm — in a study of 65 women with depression and anxiety, the 34 women who took a yoga class twice a week for two months showed a significant decrease in depression and anxiety symptoms, compared to the 31 women who were not in the class.
“Eastern traditions such as yoga have a wonderful antidepressant effect in that they improve flexibility; involve mindfulness, which breaks up repetitive negative thoughts; increase strength; make you aware of your breathing; improve balance; and contain a meditative component,”

Running
Ever heard of runner’s high? “The most tangible example of exercise stimulating certain brain chemicals is the runner’s high that many athletes report experiencing once crossing a certain threshold of exertion while running,” explains Muzina. That euphoria is due to the release of endorphins in the brain in response to the sustained physical activity. “Endorphins are our body’s natural morphine and, when released by special glands in our brains, they can produce a sense of well-being or joy and also decrease pain levels.”

Build Your Muscles
Boost your strength, boost your happiness? A recent study of 45 stroke survivors with depression found that a 10-week strength training program helped reduced symptoms of depression (among numerous other benefits).
“Strength training is about mastery and control,” says Leslie Seppinni, PhD, a clinical psychologist and family therapist in Beverly Hills. “It requires full attention and concentration. More importantly, people can see the results, the outline of the muscles forming, from dedication and training.”

Go Play Outside
If you enjoy being outdoors, even simple activities such as gardening, throwing a ball around with your kids, or washing your car may do you some good. That’s because a healthy dose of sunlight has been shown to boost mood, likely due to the fact that sunshine stimulates our serotonin levels (drops in serotonin during the darker, colder months have been linked to seasonal affective disorder, or SAD).

Health Tip : Rethink your Drink

http://killercoke.org/health_issues.php

There is no health in Coca-Cola beverages regarding human rights, the environment or your health! Coca-Cola remains under fire for producing unhealthy products that are fueling the obesity and diabetes epidemic throughout the world because of the high sugar and caloric content

Phosphoric Acid in Coca-Cola and Diet Coke has been shown to destroy bones by contributing to osteoporosis and destroying teeth. Aspartame, now known as AminoSweet, has been linked to numerous diseases and health problems. In addition, there are food dyes and other chemical additives in Coke products that are known carcinogens. Due to the mass marketing and consumption of Coke products, millions are addicted to these products due to the caffeine, sugar and aspartame.

Coke is also guilty of marketing some products as “healthy” such as VitaminWater and Evigna. Experts consider these claims as false advertising and there are current lawsuits against Coke because of their VitaminWater advertising.

In the United States, because of public pressure, Coca-Cola has had to less aggressively market their products to children. However, around the world, the company continues to push their products to addict children where that pressure does not exist. To Coke executives and board members, profits take precedence over morality, ethics and the well-being of children.

Like the cigarette companies, Coke circumvents attempts to protect young people whose health is jeopardized by these products. Perhaps there should be a warning similar to the one on cigarette packages: “Coke Products May Be Hazardous To Your Health.”