Losing weight is the primary goal for most who embark on a fitness journey. While cutting those extra pounds is important, doing it healthily should be the primary focus. And for that to happen, the exercise routines, diet as well as lifestyle should be tweaked to target fat loss, and not just weight loss.
Now that brings us to the often asked question: Isn’t fat loss and weight loss one and the same? Well, the answer is no. Of course, they both are connected, but losing fat is just one of the ways to bring down the body weight. The healthiest way, insist experts.
Fat loss vs weight loss
“Weight loss comes with many components,” says Dr Sandeep Ghanta, consultant, internal medicine, Star Hospital, Financial District, Hyderabad. “It includes loss of bone, muscle, fat mass and water. If you lose any of the variables, it constitutes weight loss.”
Measuring on a weighing scale is a ritual of sorts for everyone who is in a weight-loss programme. Though the scale is an ally, it can never tell you whether the weight reduction is due to muscle or fat loss.
“Muscles play a vital role in our body, contributing to strength and efficiency in performing daily tasks, and the functioning of essential processes like heartbeat, breathing, and digestion,” explains Vinay Kumar Cheekati, fitness trainer and nutrition coach from Michigan. “Losing muscle mass can lead to a decline in strength and hinder daily activities, particularly as we age.”
On the contrary, losing fat enhances health. Excess fat has multiple negative effects on the body such as insulin resistance and cardiac related issues. “Even if a person weighs less and the body fat percentage is more, they are at risk for all these complications. So, people should focus on fat loss rather than just losing weight,” adds Dr Ghanta.
Do not overdo fat cutting
Fat is also important in protecting the body from various bacterial and viral infections. Fat also provides energy to perform bodily functions.
“Fats are crucial too for bodily functions,” says Cheekati. “They provide energy, protect organs, support cell growth, and regulate cholesterol and blood pressure. However, excess fat in the body can lead to health issues.”
Cut the right fat
“Fat loss is a complex process involving different types of fats, such as saturated fats, trans fats, and unsaturated fats,” explains Cheekati. “When focusing on fat loss, attention should be given to reducing saturated and trans fats, which contribute to elevated LDL [bad cholesterol] levels.”
Calorie intake plays a crucial role in weight loss. Prioritize calories from carbohydrates for energy, protein for muscle building, and a small portion from fats. Go for unsaturated fats in the diet, avoiding over saturated and trans fats.
Tests to assess body fat
Monitoring is key to ensure the weight loss is fat and not muscle. It can be done through methods such as body fat scans, skinfold calipers, and health checkups.
“We need to check cholesterol levels and other inflammatory markers like high-sensitive CRP and ESR,” says Dr Ghanta. “If the inflammatory markers are above the normal range, then there is some fat accumulation in the body which is detrimental to your heart and your other organs.”
Lifestyle patterns and fat loss
Adopting a healthy lifestyle is key to losing body fat. This involves dietary changes and incorporating exercises such as walking, running, yoga, and strength training. Nutrition and exercise go hand in hand, and addressing both is essential for achieving a balanced result.
Small lifestyle changes like switching from hot to cold or warm water showers or opting for walking or cycling instead of using a car for short distances, can significantly impact fat loss.
“It’s important to note that changing one’s lifestyle is a gradual process, requiring consistency over weeks until new habits become routine,” adds Cheekati.
Takeaways
- Weight loss can be caused by reduction in water, muscle, bone and fat tissues in the body.
- Experts suggest focusing on fat loss which would preserve muscle mass.
- Excess fat negatively impacts health – from insulin resistance to increased cardiac risk.
- Adopting a healthy lifestyle is key to losing body fat.
