What do you know about the difference between weight loss and fat loss?

　　People who are not clear often equate weight loss with fat loss, thinking that their weight loss is the result of reduced fat. But in fact, there is a vast difference between fat loss and weight loss. Simple weight loss reduces body weight, which includes both fat and muscle. Fat loss, on the other hand, refers to reducing fat and lowering body fat percentage. Fat loss is a healthier way to lose weight. Simple weight loss can reduce muscle, and a decrease in muscle mass leads to a lower basal metabolic rate and weakened immunity. It's also easier to rebound after losing weight, and this kind of thinness is not a healthy thinness. With fat loss, while reducing fat content, the muscle content is maintained, or even increased, making the speed of rebound after weight loss much slower than simple weight loss. The body shape will also look more defined. So, how should one lose fat?

　　1. Exercise is the best way to lose fat

　　Fat is the most important energy storage substance in the human body. According to the law of energy conservation, energy doesn't decrease; instead, as fat decreases, the energy released from fat breakdown is converted into another form of energy, such as the mechanical energy needed for exercise. Therefore, exercise is necessary.

　　As for how to lose fat through exercise. On one hand, it's necessary to stick to aerobic exercise, and on the other hand, combine it with strength training. Aerobic exercise mainly consumes sugar and fat for energy. After persisting in aerobic exercise for a period of time, the body will burn a lot of fat, which has a very good fat loss effect. However, while losing fat through aerobic exercise, a small amount of muscle may also be lost. Therefore, strength training is needed to compensate for the muscle consumption caused by aerobic exercise. Strength training can effectively stimulate muscles, enhance muscle strength, and promote muscle growth through the mechanism of breaking down and regrowing. However, the muscle growth effect mentioned here is more pronounced in men. Due to hormonal differences, it's not easy for women to build muscle. However, strength training can help make the body have a more defined muscle line.

　　2. Eat Less High-Fat, High-Sugar Foods

　　High-fat, high-sugar foods generally have high calorie content. If the exercise volume is insufficient while consuming too much high-fat, high-sugar food, the intake of calories will exceed the body's needs, leading to an energy surplus that is stored as fat, causing weight gain. Therefore, foods like ice cream, fried chicken, and fries are best avoided.

　　3. Eat More High-Quality Protein Foods

　　Protein is the foundation of life, and consuming more protein can help muscle growth. However, it's important to choose low-calorie, high-protein foods. This can increase satiety, eliminate hunger, and not add too much calorie burden. If you eat several eggs daily to build muscle, it's recommended not to eat the yolks from the second egg onwards to avoid high cholesterol.

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