Can you lose fat but not lose your weight? Can you burn fat without losing fat? These are the questions that many people don't stop thinking about when trying to lose weight. However, if we want to lose weight and not regain it, we need to have a clear understanding.
Fat Loss and Its Link to Weight
Weight loss is not just about losing body fat. Our overall body weight is made up of muscle, bone and water. Since the human body is 70% water, it can affect your weight. Also, with a rigorous exercise regime, you may lose fat but gain lean muscle. It's about one making way for the other. In fact, you can gain more muscle than lose fat, so that your net weight can even increase. For example, lifting weights builds muscle faster, which increases your body's metabolism. This in turn may lead to a reduction in body fat.
Fat Loss and Calorie Counting
The most important part of losing fat is making sure the body doesn't bounce back. For this to happen, there must be a constant calorie deficit in the body, which means that you must consume fewer calories through your diet than you need so that the deficit can be made up by absorbing stored body fat. So, if you normally need 2,000 calories, you would consume 1,500 calories, creating a negative energy balance in your body. Given this denial, you draw on your fat reserves and get rid of them. This will help reduce fat.
But be aware that you're using enough protein to build muscle and maintaining a good balance of all three macronutrients (carbs, protein, and fat) to keep your weight sustainable. Remember, you need to count your total calories and allocate them to food sources. With a calorie deficit and adequate protein intake, you can lose body fat. The timing of carbohydrate intake in the diet is also important. So if you take them before or after your workout, they will be used for exercising and rejuvenating your body and will be much less likely to be stored as fat.
A sustainable calorie deficit should be around 300-500 calories less. The Institute of Medicine and the American Heart Association recommend a total fat intake of 25-35 percent of calories. So don't let the fat intake get too low, say below 20%.
What is fat burning?
Burning fat means you are using your fat stores to absorb energy and power your body. This happens when carbohydrates, the body's most accessible source of energy, are in short supply. If your diet does not contain enough carbohydrates to support the energy demands of intense exercise, you will have to burn fat for energy. However, watch your dietary fat intake when it comes to low carbohydrates and plenty of protein. Those on a ketogenic diet definitely burn fat, but if you pile on too much fatty food, you're adding more food than you can burn. So technically, you could be burning fat but not losing fat because you're also building reserves. We got it wrong with basic calculations.
common mistakes we make
Fat burning must be supplemented with a calorie deficient diet. You can't eat right after your strenuous activity. Most of us tend to increase our load after a workout. This reduces the negligible benefit of the exercise you do throughout the day. Don't skip your meals and don't chew junk food as most Indians have a sweet tooth so avoid it during weight loss. We still don't get enough fiber, fruits and vegetables, which should make up half of our daily food rations. Give up ready-to-eat meals even if you're too tired. Lack of sleep slows your metabolism and can lead to fat accumulation. So get plenty of rest, de-stress and sleep. Drink enough water to flush out toxins. Stop binge eating immediately and if not exercising start with walking, jogging, or running if you want to burn off those fat cells for energy.
