When Weight Scale is the ONLY thing you rely on for weight loss progress, you got it all wrong! This mistake is often done by many, because of lack of understanding about weight loss and fat loss.
Weight scale obsession looks like this:
EARLY MORNING- WEIGHT Check
AFTER POOPing- WEIGHT Check
BEFORE EATING- WEIGHT check
AFTER EATING- WEIGHT check
DRINKING, SLEEPING, JUMPING, WITH SHOES WITHOUT SHOES, WITH CLOTHES, WITHOUT CLOTHES- CHECKING WEIGHT everyday, every minute…. 😯
Are you too relating to this?…then read out further to understand what is ideally needed to be done to lose weight and inches effectively and healthily.
Weight Loss and Fat Loss has a thin line between each other. Here’s how:
Body weight compromises of two parts
1. Fat weight
2. Lean muscle, water and bones
Therefore, when we lose weight, we cannot be sure on what we are losing the most. It can be water, muscle, bone mineral density or fat loss. Right?
So how to know if we are exactly losing body fat the most?
DIFFERENCE BETWEEN MUSCLE WEIGHT AND FAT WEIGHT
Fat is lighter and voluminous whereas muscle is dense and heavier. E.g. A lady with 60kg weight can look toned and lean whereas the other lady with same weight and height can look fat and weak.
The difference between them is that one has more muscle mass and other has more fat, respectively.
Fat weight VS muscle weight
You can see from the picture above, which clearly indicated the difference between body fat and muscle mass. Both of them have the same weight but their volume is drastically different from each other.
Now if you understand this well, the best indication of Health should be INCH LOSS MORE THAN WEIGHT LOSS.
Another Important aspect to know is about BMI. This too shouldn’t be considered as the best way to check fat loss. Here’s why:
Body Mass Index (BMI) is nothing but current body weight divided by height (cm)2. If you notice, this specifically never takes into account the body fat weight or muscle mass weight.
Therefore, two people with same weight and BMI can look drastically different because of fat percentage in their body (BMI of fat and a high muscle mass can be same).
So let’s Sumup the TOP 5 WAYS TO CHECK if you are Losing Body fat:
NO 1- high ENERGY
NO 2- improved SKIN QUALITY
NO 3- REDUCED HAIR FALL
NO 4- REDUCED STRESS
NO 5- FINALLY, LOSE CLOTHES (Inch Loss more than weight loss)
THE ONLY WAY TO BURN FAT is to Increase the MUSCLE MASS. Muscle and fats are opposite of each other. if you grow muscles, body fat will start burning. So, the only way to increase muscle mass is Weight training (EPOC– burns fat for 48hours post workout).
STOP CHECKING YOUR WEIGHT EVERYDAY. It would just disappoint you. Rather focus on inch loss. Weight will drop for sure but let it take its own good time. This is the only way to lose weight effectively.
How to lose inches? Do strength training to improve muscle mass and lose a lot of inches, more than weight. At least 2 workouts in a week (leg workout and back workout gives maximum fat loss).
Eat good amount of proteins like full fat yogurt, cottage cheese, whole eggs, whey and fats like full fat cream, unprocessed cheese, ghee to improve the metabolism.
Cut down on unnecessary carbohydrates like wafers, fruit juices, sugar syrups, sweets and desserts. Focus only on important ones like white rice, sweet potato (fantastic for your gut), whole wheat or any cereal. Vegetables too are important to add fiber in the diet.
Check for deficiencies and supplement it immediately.
Keep your gut healthy. Healthy gut burns more body fat.
My intention is to help you understand the science behind how your body works. Hence, if you find it useful, do share it with all your friends and family to spread the word. Don’t forget to share your thoughts on this in the comment section.
PS: Personal Counselling is always the best way to understand your problems, your goals. Join in and be a part of my personal counselling