Fat loss and weight loss are often used interchangeably, but they have distinct differences:
Weight Loss
Refers to a loss of overall body weight
Comprise wasting of water, muscles, and fats.
- Can be achieved through various means, such as:
– Dry environment (for instance, dehydration, sauna)
For example – lack of nutrients in ones diet, overdoing cardio section.
Weight loss (for instance diets and exercises)
Fat Loss
Specif
ically means that the average lose fat mass or body fat percentage.
- Pros on reducing fat calories while either maintaining or increasing muscle tissue
- Requires a calorie deficit, but with a focus on:
- Nutrition: consumption of foods high in protein, and healthy fats and taking complex carbohydrates.
- Exercise: muscle building exercise, exercise stressing larger muscle groups (volume training), strength training, resistance training, HIIT, and aerobic exercise.
Key differences:
This means that one is able to lose the pounds in little time but there is always likelihood of regaining them back in alternative smarter way.
Fat loss is a better model, but slower & requires tact & an effective plan
There is a very thin line between weight loss and fat loss, where reducing weight has a possibility to erode muscle tissue, while fat loss focuses on muscular tissue.
To achieve fat loss, focus on:
Consuming sufficient and appropriate protein food intake
– Adding more resistance training as well as HIIT
Walking and Working at the home Elevating the self Technical education Getting enough sleep and managing stress
Here's a general outline for a fat loss diet:
Caloric Intake
This should be done in order to cut back on the daily calorie consumption to 500-750 calories below the basal metabolic rate.
Consumption should be at 15-20 percent below maintenance level
Macronutrient Balance
- Protein: 1.Depending on the type of proteins, muscle mass can be preserved with 6-2.2 grams of Protein per kilogram of body weight.
- Fat: 0.0.5 to 1 grams of fat per kilogram of body weight (favouring ‘healthy fats’)
- Carbohydrates: as a percentage of body weight for an average active man – 0.8-1% of it, with the focus on complex carbohydrates: 2-3 grams per kilogram of body weight.
Meal Frequency and Timing
Divide your meals into about 5-6 meals with at least 2-3 hour intervals between each.
This should consist of 3 large meals, 2-3 small meals or snacks and 1 post workout shake.
Food Choices
- Protein sources: , tofu or beans.
- Vegetables: spinach, kale, collard greens, and blueberries, broccoli, bell peppers, carrots
- Fruits: blueberries, oranges, apples, pears
- Whole grains: brown rice, quinoa, whole wheat bread, whole-grain pasta
- Healthy fats: avocado, nuts, seeds and olive oil
Foods to Avoid
- Sugary drinks and foods
Energy dense nutrients (White breads, confectioneries and snack foods with added sugars).
Derek’s regime: The kind of foods he ate: any food that has been preserved by smoking, curing or through the use of salt include; hot dogs, sausages.
Fries and junk food Mike and cakes
Beverages
a) Consume 8-10 glasses of water in the course of the day
Herbal teas and black coffee are also permitted
Supplements
- Protein powder (optional)
Green tea extract (optionally).
- Glucomannan (optional)
Progress Tracking
- Weigh yourself weekly
Measure the clients’ progress and take their body fat and muscularity photos every monthly.
Track food consumption and exercise in a notebook or on an application.
