Distinguish between weight loss and fat loss to make you healthier

The difference between fat loss and weight loss

Fat reduction: Reduce body fat percentage or reduce fat content. Fat loss does not mean weight loss. Body curves with different body fat ratios at the same weight and height are very different.

Weight loss: Total weight is reduced, including muscle, fat, water, etc. During the weight loss process, muscle and fat will be lost together. It is impossible to reduce only fat without reducing any other tissue.

Apart from exercise, there is basically no way to lose fat.

1. energy conservation principle

Fat is the most important energy storage material in the human body. The so-called fat reduction, according to the law of conservation of energy, energy does not decrease, but as fat decreases, the energy from fat decomposition will inevitably be converted into another type of energy, such as providing exercise. Mechanical energy required. Therefore, exercise is necessary.

2. Law of the immortality of matter

The basic criterion for identifying the authenticity of all weight loss methods is that fat must be traced and removed. Any scientific method of losing weight should be able to clearly explain where the fat came from and where it went after losing fat. When encountering a weight-loss method that comes and goes without a trace, everyone on earth knows that it must be a lie.

3. Principles of basic metabolism

Our body relies on food needs to ensure basic metabolism. If the amount of food eaten is suddenly reduced in the diet, causing the body to be often hungry, the basic metabolism used by the body to maintain breathing, heartbeat, etc. will automatically decrease. The greater the proportion of muscle in the body, the higher the metabolic rate; the greater the proportion of fat, the lower the metabolic rate. Moderate exercise every day helps maintain muscles and increase the body's basal metabolic rate, while dieting and extreme dieting can cause muscle loss and reduce a person's basal metabolic rate. So don't think that dieting is really that helpful.

4. heat balance principle

German medical scientists have calculated that if an 80-kilogram person loses 10 kilograms, all he needs to do on the basis of a balanced diet is to ride a bicycle for 100 hours, walk 267 hours, jog for 110 hours, and play 146 hours of tennis. Therefore, a reasonable diet and regular exercise are effective ways to continue to lose weight.

5. Principles of fat decomposition and synthesis

The elimination of stored fat tissue in the body is essentially the oxidation and decomposition of fat in the mitochondria of various tissue cells to release energy to be converted into other required energy forms such as mechanical energy for exercise. Only when the body needs more energy than usual, such as exercise, will stored fat be used and broken down. Therefore, those weight loss methods that shout that "sleep can burn fat" will know that they are just crazy dreams.

6. Principle of lymphatic circulation

An important feature of the lymphatic circulation is that it flows in one direction without forming a true circulation. Lymphatic vessels are blind tubes with closed ends at one end. There is a one-way valve in the tubes. Tissue fluid can only flow in, but cannot flow back. Lymph nodes play an important role in the body's defense system. However, there is no "detoxification" or "fat discharge" effect. So, stop believing in the so-called "lymphatic detoxification" and "lymphatic lipodrainage". Better go exercise obediently.

7. Principle of excretion of metabolic waste

Metabolic waste refers to substances such as carbon dioxide, water, and urea that are not needed by the human body that are produced by the respiration in human cells and are decomposed and utilized by organic matter. The substances in the large intestine are not metabolic waste, but food residue. The main excretion route of the human body is like the human body's wastewater ditch. Fat is not a waste of cell metabolism, and of course it cannot be directly excreted from the wastewater ditch. So, you can forget those methods that blatantly claim to "lose fat".

In a word, there is basically no way to reduce fat except exercise.

How to decide whether you should lose weight or lose fat

Taking into account BMI and body fat ratio, generally speaking, those with a large weight base will give priority to weight loss; those with a small weight base will give priority to weight loss.

How to lose weight

1. Exercise to lose weight

The most effective exercise for weight loss is aerobic exercise, which can help burn fat and increase the body's metabolism. Friends who want to lose weight remember to do more outdoor fitness. For example, jogging, mountain climbing, quick walking, ball sports, swimming, etc., it is best to continue to do each exercise at one time, without stopping in the middle, and each exercise must consume up to 300 kilocalories. Usually, this amount of exercise will cause the heart rate to increase, or the degree of sweating. Exercise increases the body's metabolic rate, but its effect is only for two days at most. Therefore, the most important thing about exercise is to persevere. If you cannot do it every day, you must do it at least once for two days. For an extremely fat person, even walking may be a lot of burden. Therefore, when choosing a type of exercise, you must do what you can. You should still focus on your body's energy load and gradually increase the amount of exercise to prevent your heart and lungs from being overwhelmed. Or muscle and joint injuries!

2. Diet Weight Loss

Under normal physiological conditions, most people are accustomed to three meals a day. The greatest consumption of the human body is in the morning of the day. Since the stomach has been emptied after a night of digestion, if you don't eat breakfast, the energy consumed by the entire morning's activities will completely depend on the previous day's dinner, which is far from meeting nutritional needs. In the long run, this can easily cause acute gastritis, gastric dilatation, acute pancreatitis, coronary heart disease, myocardial infarction, etc. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat and accumulated, you will easily gain weight. Therefore, not eating anything within three hours before going to bed is the most ideal way to lose weight, paying special attention to not drinking alcohol or meat.

How to lose fat?

1. no diet

Perhaps many people who lose weight will fall into this misunderstanding. In fact, dieting will not help us reduce fat. If we go on a diet, our bodies are likely to consume more muscle. Because muscles consume far more calories than fat in resting states, the body will spontaneously and faster out of protective principles. But the less muscle, the more difficult it is to lose fat.

2. Adhere to strength training

In order to maintain muscles, we must stick to strength training, because strength training is the only way to maintain muscles. At rest, 50 calories are burned per pound of muscle, which means that the more muscle you have, the easier it is to reduce your body fat rate.

3. diet

Controlled diet here means ensuring protein and calorie intake, not controlling intake. In order to maximize fat loss while maintaining muscles, protein intake must be sufficient to ensure an intake of no less than 1 gram per catty of body weight, and calories must also be within 15% of the total consumption of 300 - 500 calories.