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You are surely familiar with the phrase "build muscle and lose fat." Compared with building muscle, what worries people more is losing fat. Why do you need to lose fat in the first place? Does not eating equal losing fat? Will aerobic exercise get the job done? Does fat loss make you look thinner? We have gathered these myths and questions all in one place today! And what are the right ways to lose fat? Besides eating less and moving more, are there other ways? Let's take a look at everything about fat loss!
Why Do You Need to Lose Fat?
First, we need to clarify which concerns we want and need to change, which fall into the following two categories: pursuing definition and health concerns.
If you have a high body fat percentage but look slim, and no amount of training brings out definition, you need to lose fat! Fat loss speeds up fat metabolism and burns off excess body fat faster. For those pursuing definition, fat and calorie intake must be strictly controlled; conversely, people who are obese are so because of excess body fat, which increases cholesterol synthesis and leaves the cholesterol in bile supersaturated, a major risk to health! Examples include polycythemia and vascular thrombosis, and in severe cases pulmonary hypertension, an enlarged heart, and heart failure from infarction.
Does the Fat Come Back After Fat Loss?
First we need to understand why weight comes back and what causes it. Simply put, when what goes in (diet) exceeds what goes out (exercise and so on), weight comes back.
A calorie deficit is the key to weight loss, and losing weight causes metabolic adaptation to occur, which raises hunger, while the body's energy needs fail to fall in step, so you eat more but burn less, creating an energy gap in which you want more energy than your body really needs.
Our bodies are in a state of dynamic balance. As time goes on while dieting, besides losing weight, we feel hungrier, and our metabolic rate drops. Our bodies become more efficient, burning less energy to metabolize less food and using less energy for physical activity. This is what we call metabolic adaptation, and it is often an important factor in weight regain. The way to deal with metabolic adaptation is to reduce the drop in energy expenditure and reduce the rise in hunger.
Weight Loss Is Not the Same as Fat Loss!? 4 Major Fat Loss Methods to Get a Perfect Body Easily!
7 Myths About Fat Loss
1. Counting Calories Is Useless!
Many people think counting the calories in your food every day is both troublesome and ineffective, but fitness coaches and dietitians keep stressing how important it is. To keep your weight loss journey from going to waste, we have compiled the right way and the right mindset for counting calories:
First, you need to know your own basal metabolic rate and then use that number to plan your diet and calorie control. Pay particular attention to the following three key points:
1. Resistance training and interval training > aerobic exercise
2. A high-protein diet helps burn more calories, so supplementing protein at the right time and in the right amount will also help your fat loss journey
3. Fat loss takes long-term planning; go step by step and slow down. Cutting 500 calories a day cuts 3,500 calories a week, which is easier to keep up than big-number fat loss once or twice a week
How to calculate basal metabolic rate: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age)
2. Carbs and Sugar Make You Fat
Can a low-carb or low-sugar diet make weight loss easy!? In fact, weight loss has no direct relationship with whether carbs or sugar are low or high. What really drives weight gain is "eating too much and overeating," and if the calories you take in continually exceed what you burn in a day, your weight will still rise even if you eat the healthiest foods.
3. On a Cheat Meal You Can Eat Whatever You Want
A popular approach now is a "happy diet" in which, during fat loss or dieting, you may occasionally have a day or a window of time with no restrictions, eating whatever you want, but if you don't know how to eat a cheat meal correctly, it can seriously affect your weight loss results!
P.S. Although alcohol is not converted into fat, it slows fat burning and speeds up the storage of fat from food as body fat, so it is best to avoid alcohol or reduce how often and how much you drink!
4. Spot Reduction: Can You Lose Fat in Just One Area?
Many people like to train specific muscles, or whatever they prefer, such as abs, arms, and thighs. Targeted exercise can help train muscles and sculpt definition, but it cannot burn large amounts of fat in that local area!
"Fat loss is a whole-body job." Because fat in each part of the body breaks down at a different rate, if you want local slimming you still need to lose fat across the whole body first before your training shows results!! (Women will inevitably lose size in the breasts or other areas they do not want to slim, so building muscle can help maintain them.)
5. Dieting Ruins Your Metabolism
Many people control their diet for a while but see no sign of weight loss, then become irritated and worry that fat loss is not working, believing their metabolism has been damaged or affected. But in fact, metabolic rate rarely changes dramatically. If weight loss results are poor, it may be because of "a long-term calorie shortfall, excessive dieting, or too much aerobic exercise."
6. Eating Small, Frequent Meals Helps You Lose More Weight
Can small, frequent meals boost metabolism, speed up fat loss, and even control appetite? Research shows there is actually not much difference between small, frequent meals and normal eating. Only increasing protein intake effectively controls food intake and increases fullness, so rather than eating less and less, choose the eating pattern and frequency that is healthiest and best suited to you!
7. Aerobic Exercise Helps Fat Loss More Than Weight Training
Does aerobic exercise help fat loss more than weight training? In fact, aerobic exercise loses more muscle while weight training does not, so doing only aerobic exercise does not necessarily produce good results: it is quite easy to eat back the calories burned, and once the body adapts to exercise and reduces its calorie expenditure, muscle is lost faster. So! If you want to maintain your current state while reducing a bit of body fat, the best approach is still aerobic exercise plus weight training! (Never slack off!)
What Body Contouring and Fat Reduction Options Does Aesthetic Medicine Offer?
Cryolipolysis
Cryolipolysis works by keeping the fat in the treated area at a temperature between 7°C and -15°C (the actual temperature varies by machine, mostly between -8°C and -10°C), held for about 45 minutes to 1 hour, after which fat cells begin to die off, and immune cells engulf and clear them, reducing fat. Once fat cells crystallize, the body metabolizes and eliminates the dead cells on its own, and the fat cells that have been metabolized are gone permanently!
CoolTech cryolipolysis can treat four areas at the same time, shortening treatment time. According to scientific evidence, it can reduce fat by up to 50%!
Does Cryolipolysis Work? Will the Fat Come Back? A Complete Guide!
Talent-A Magnetic Muscle Stimulation - Build Muscle and Lose Fat
As the magnetic field strength and frequency change, the muscles undergo passive, intermittent contractions, performing about 30,000 contractions in 30 minutes, which increases muscle density, firms muscles, and refines contours, while also relaxing muscles to relieve pain and improving joint flexibility.
It can be used on a wide range of areas: abdomen, back, buttocks, thighs, pelvic floor muscles, and shoulders! (It also suits men.)
Whichever fat loss method you use, each has its own advantages! Find the one that suits you and keep working toward your ideal goal!
Lose Weight While Lying Down? How to Build Muscle and Lose Fat? Aesthetic Treatments Can Help
This article is for general information only. Results vary from person to person; please consult a doctor in person before deciding on any treatment.
