Weight Loss v. Fat Loss

Trying to lose weight quickly on the scale is a different goal than focusing on fat loss. Often, the faster we aim to shed pounds, the less control we have over actual fat loss and body transformation. In fact, rushing weight loss can negatively affect our body composition! In our attempts to lose weight fast, we often drastically cut calories and increase exercise. This can lead to weight loss, but not just from fat – we also lose muscle. Additionally, this can cause metabolic changes and hormonal shifts that leave us looking less toned, which is the opposite of our goals. This is especially true when trying to lose the last few pounds. You can't out-diet or out-exercise time. While calories in versus calories out is important, focusing solely on cutting calories too much or increasing our training to create a deficit isn’t the answer for optimal fat loss. We need to stop viewing our workouts purely as a way to burn calories and stop focusing only on calorie intake if we want the best fat loss results. These misguided weight loss strategies, including extreme diets and overtraining, lead to yo-yo dieting. They might cause rapid weight loss initially, but also a quick rebound. These fad diets create unsustainable habits, throw our bodies off balance, and make it harder to lose weight in the future. If you've ever thought, "It's so much harder to lose weight as I get older," it might be more about the poor dieting practices you've followed in the past rather than age itself. The good news is we can reverse much of the damage we've done. We can retrain our bodies to eat more and lose fat while restoring metabolic health. However, we need to move away from looking for quick fixes. Instead, we should focus on two main things: macronutrients and strength training. We also need to develop habits that are sustainable long-term. Motivation and willpower fluctuate, so we should use periods of high motivation to establish healthy habits that we can maintain. By creating routines that don’t rely heavily on willpower, we can continue to get results even on days when motivation is low. Rather than concentrating on creating a calorie deficit, we should aim to keep our metabolic rate high and fuel our bodies in a way that keeps us energized and burns stored fat. So, why are these two factors – macronutrients and strength training – so important? First, let's talk about macronutrients. Before adjusting your calorie intake, focus on the proportions of proteins, carbs, and fats in your diet. Tweaking your macronutrient ratios can impact your energy levels and fat loss results without you having to adjust calories consciously. Proper fueling helps prevent unnecessary metabolic adaptations and keeps your body running efficiently. It also maintains your energy levels so you can enjoy your lifestyle. When starting with macros, prioritize your protein intake. For the best fat loss results, protein is crucial. Studies have shown that protein intake is the key factor in successful weight loss, regardless of whether you choose a high-fat or low-fat, high-carb or low-carb diet. Protein helps you feel full and fueled, and its high thermic effect aids fat loss without needing to create a larger calorie deficit. Protein requires more energy to digest compared to carbs and fats, which means you burn more calories processing protein. Increasing protein intake helps build and retain lean muscle mass, even in a calorie deficit, and can prevent fat gain during a calorie surplus. Avoiding muscle loss is vital for aging well, maintaining a higher metabolic rate, and avoiding the metabolic adaptations seen with extreme diets. Keeping lean muscle mass helps burn more calories at rest and makes you look leaner as you lose fat. Additionally, consuming protein can increase glucagon levels, a hormone that helps control body fat by breaking down stored glycogen and liberating fatty acids. Now, why focus on strength training over cardio? Many people emphasize the calories burned during exercise to create a deficit, which is often why they choose cardio for weight loss. While cardio can burn more calories initially, our bodies adapt, reducing the effectiveness over time. Strength training, on the other hand, builds muscle, increases resting metabolic rate, and prevents muscle loss during calorie deficits. Muscle tissue burns more calories at rest than fat, helping to maintain long-term fat loss and results. If you enjoy cardio, you don’t have to eliminate it, but stop viewing workouts solely as calorie-burning sessions. Use your training to build a lean physique that will be revealed through proper nutrition. Strength training will help keep your metabolism high and maintain fat loss long-term. Though it might be tempting to seek fast results, remember that slow and steady wins the race. Focus on macros and strength training, and find a routine you can consistently follow for impressive body recomposition results.