When people talk about a goal they desire to reach, they often use the terms “weight loss” or “lose weight.”
But weight loss and fat loss are not the same thing, and if you want to prevent a lot of frustration and disappointment, you need know the difference.
It’s critical that you know the difference between the two.
The amount of weight loss that is actually fat will influence the success we see with our bodies on our health and fitness journeys.
If you want to seem slimmer, toner, and more athletic, you should focus on fat loss rather than “weight loss.”
Weight loss is simple to do by burning more calories than we consume during the day, but decreasing weight alone does not guarantee that your body will look the way you want it to.
Any weight loss that occurs without a good game plan on one’s “weight loss journey” is usually a combination of fat and important lean muscle tissue.
This situation isn’t ideal since, contrary to popular perception…
When we lose body fat, it doesn’t immediately vanish and be replaced by shredded, lean muscular tissue. (Which, by the way, would be fantastic.)
If we’re losing weight but not training in accordance with our objectives or fueling our bodies with the right diet, particularly a suitable daily protein intake…
As previously noted, we will also burn lean muscle.
This is terrible for three reasons…
- Your muscular mass will be low.
- You’ll be more likely to develop an unflattering “thin fat” shape, as well as stretch marks and loose skin.
- After a certain point, your body will have a difficult time reducing fat. (it’s normally kept in your lower abdomen, lower back, and love handles)
Obviously, while embarking on a “weight loss” journey…
While still in a calorie deficit, we must ensure that as much muscle loss as possible is avoided.
You will not only have a more aesthetically acceptable body composition if you maintain and perhaps add more lean muscle mass…
You’ll also have a higher resting metabolic rate, which is fantastic because it means you’ll lose fat more effectively in the long run!
The amount of energy (calories) your body consumes (burns) throughout the day is known as your metabolic rate.
Obviously, physical activity raises our metabolic rate.
However, this increased energy (calorie) expenditure will persist anywhere from 40 to 90 minutes, depending on how long the workout lasts.
So, when it comes to fat reduction, our resting metabolic rate (the amount of energy the body burns while at rest or doing daily activities) is essentially where the magic happens!
Perhaps more than any other single component, lean body mass has a positive impact on resting metabolic rate and fat reduction.
It’s a little strange, but the reality is…
Building lean muscle is the “key” to achieving and maintaining your fat loss objectives.
What is the secret to gaining lean muscle mass?
A high-protein, low-carbohydrate diet…
Obviously, weight training contributes greatly to the addition of lean muscle mass and is far more effective for fat removal than aerobic…
But, even if you lifted weights twice a day, every day…
If you don’t get enough protein in your diet, your body won’t be able to create muscle, which will slow down your fat-loss efforts.
Muscle is the most metabolically active tissue in the body, and protein is what fuels it.
So, when you eat a serving of protein, say 25-35 grams (or more) in a single sitting, you’re providing your body with essential amino acids (protein’s building blocks) that aid in the preservation of lean muscle tissue.
Your muscles will be in a constant state of development and repair if you consume 25-35 grams of high-quality protein (or more) 4-6 times per day… This necessitates a significant amount of energy. (Expenditure of calories)
What is the significance of this?
Because fats and carbs will be the predominant fuel sources for the body.
So, how do we provide our bodies with the right amount of protein to achieve the optimal fat-loss results?
Here are three easy-to-remember rules to follow…
- At least 25-35 grams of a complete protein source should be consumed in one session, 4-6 times a day.
- Aim for a protein intake of 1 gram per pound of lean body mass. (If you’re not sure what your LBM is, use 1 gram of protein per pound of your target weight.)
- For the most efficiency and convenience, get 70% of your protein from meals and 30% from a high-quality whey protein supplement.
But the most fundamental rule for fat loss – and it’s critical that you don’t overlook it.
Is that you must be in a daily calorie deficit!
That is, you must burn more calories than you ingest in order for your body to access and use stored energy. (body fat percentage)
A high protein diet also increases levels of hormones that make you feel full while decreasing levels of the hunger hormone, ghrelin, according to research.
This makes it easy to eat less and feel satisfied for longer periods of time.
So don’t make things too complicated.
Diets high in protein are a lifesaver.
This isn’t just for meatheads and bodybuilders!