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So many of us said it! “I want to lose weight.” Most people want to lose weight, but did you know that a healthy person weighs more than an unhealthy person? This is true because a person who exercises daily builds dense muscle mass, reduces body fat, and the body becomes stronger and heavier. Did you also know that losing weight the healthy way can shed some fat pounds, this is what you want. Numbers on scale really don’t matter, fat percentage and muscle percentage matter more if you’re trying to trim down.

ABOUT WEIGHT LOSS  

When someone loses weight, they usually lose water and muscle, not just fat. Most people around the world suffer from excess weight and while trying to shed extra pounds to get in shape, they go through a lot of trial and error. Losing weight happens when you consume fewer calories than you burn with a workout regimen. Weight loss can mean anything that causes you to weigh less, such as water, muscles, glycogen (made from several connected glucose molecules and is your body’s primary and preferred source  of energy), and fat. 

While weight loss may cause muscle loss, this can be harmful since the muscle is a crucial component of your overall health. Losing weight in the form of muscle can decrease the number of calories you burn at rest and make it easier to regain any weight you lost in the form of fat.

Weight loss can be dangerous when it comes to “extreme weight-loss”. Losing weight quickly can have serious health risks. It can make your bones frail and less dense, weaken your immune system, decline in muscle, hair loss, feeling cold more frequently, and may cause heart palpitations. Do not ever starve yourself or do quick fix diets. Starving yourself will cause your metabolism to slow down. Though at first you may lose weight quickly, your body needs enough calories to function properly and will work hard to restore your weight and health as quickly as possible. Your body will release hunger hormones, and this will motivate you to eat. Then guess what? You will gain that weight back. Dieting through starvation may lead to the development of eating behavior disorders such as food restriction, fear surrounding food choices, a negative relationship with food, excessive exercising, and an obsession with body weight and size.

Don’t get me wrong, there is nothing wrong with losing weight as long you are losing weight in a healthy way. Meaning proper nutrition and exercise. Eat, eat, eat, the right foods and workout! Maintaining a healthy weight, improves your mobility, mood, chronic pain, and lowers your risk of certain diseases.

FAT – THE FACTS

Essential fat is found in your nerves, brain, organ membranes, heart, liver, kidneys, and bone marrow. It plays a role in temperature regulation and vitamin absorption.

Subcutaneous fat is found on your arms, stomach, glutes, and thighs. Too much subcutaneous fat can lead to heart problems and other chronic diseases. This fat is classified as storage fat.

Visceral fat (aka belly fat) accumulates around your organs. Excessive weight around the middle can lead to type 2 diabetes and stroke. This is also storage fat.

Storage fat is stored and is used as an insulator to retain body heat and energy substrate for metabolism.

Fat is made up of individual cells called adipocytes (cells that contain fat). The human body contains billions of fat cells ranging in different sizes. White fat cells are filled with one large fat droplet surrounded by water, salts, and protein. The fat droplet is composed mostly of triglycerides (a molecule made of glycerol and three fatty acids).

Brown fat (adipose tissue) is considered good fat that helps regulate your body’s temperature. Brown fat cells contain multiple fat droplets and considerably more water, salt, and protein. These cells are also equipped with mitochondria, which are responsible for the chemical reaction that burns calories to produce heat in your body to keep you warm. Brown fat also contains more capillaries than white fat and transports valuable nutrients and oxygen throughout the body.

Fat cells are used primarily for energy to work the muscles and move the body. In addition, energy stored as fat also helps insulate the body and protect its vital organs. When you consume more calories than your body needs, the excess energy remains stored. The stored energy (triglycerides) is collected as fat (lipid) within the individual fat cells, which slowly accumulate over time and result in weight gain.

FAT LEAVING, FAT CONVERTING TO ENERGY

Did you know that the lungs are the primary organ on how fat exits your body. During energy conservation, fat leaves the body by  carbon dioxide when you exhale, or through urination and sweat.

When fat leaves the body, 84% is exhaled as carbon dioxide and the remaining 16% is exerted to water. With this being said, the fat we burn is actually released into the air. Through the fat burning process fat is converted to usable energy which causes the fat cell to shrink. Stored fatty acids are broken down releasing energy and converting it to carbon dioxide. The metabolic energy conversion also generates heat and controls body temperature.

Losing fat can be challenging and require hard work, patience, and dedication. Emphasizing on fat loss can decrease the risk of several chronic diseases, can help reduce the risk of age-related muscle loss, and reduce fat regain. When focusing on fat loss you need to pay extra attention to your macronutrient intake, especially protein, carbohydrates, and fats. Remember losing too many calories can lead to muscle loss. 

MYTH – CONVERTING FAT TO MUSCLE

Have you ever said that “I want to turn my fat into muscle.” . Well, sorry to burst your bubble…you can’t! There is a myth that you can turn your fat into muscles. Fat and muscles are totally two different tissues. ​Triglycerides make up fat, three chains of fatty acids that are made of carbon, hydrogen, and oxygen. Chains of amino acids that contain nitrogen  are the building blocks of muscle. Fat contains no nitrogen that is why it cannot turn into muscle.

 

 

 

 

SUSTAINABLE WAYS TO LOSE FAT AND BUILD MUSCLE:

Strength Training – Add weights to your exercise. Strength training can build muscle, increase strength, and decrease fat percentage.

Eat a high protein diet – There have been multiple studies that a well rounded high protein diet may help preserve muscle mass and metabolisms during weight loss. Other research with consuming protein may be associated with low risk of belly fat.

Get more sleep – getting enough sleep may help you reduce your appetite and hunger levels.

Consume more healthy fats – Consumption of healthy fats is associated with a lower weight gain. Healthy fats are olive oil, coconut oil, avocados, nuts, and seeds.

Drink unsweetened beverages – Drinking sugary drinks and alcohol may increase the risk of belly fat.

Intake high fiber foods – Consuming fruits and vegetables may boost fat and the feeling of being full and weight loss.

Choose whole grain foods – Whole grain foods contain higher fiber and nutrients than refined carbs. Whole grain foods will help sustain weight loss.

Increase your cardio – Run, swim, bike, dance. Cardio training  at least 20 – 40 mins every other day will help decrease body fat. 

Try High Intensity Interval Training (HIIT) – HIIT increases fat burning and helps you expend more calories in a shorter period of time. Did you know you still continue to burn calories for up to 36 hours after your HIIT workout? Yep, it’s true!

Once you start changing your lifestyle you will see the results within a few months. But remember everyone is different…some may see results faster than others.

HIIT AT SIX

SIX Workout offers HIIT classes Monday through Saturday. Sign up for a class, bring your  heart rate monitor and see how many calories you burn. Need help with your nutrition, look no further. A SIX Workout Certified Nutritionist can help you. Schedule an appointment or simply walk-in. We are here to help.

 

Reference(s):
www.verywellfit.com
www.medicalnewstoday.com
www.healthline.com

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