Weight Loss Vs Fat Loss
Welcome to the first post on “In Short” the name of the blog says it all. I’m dyslexic, so I want to keep all these blog posts short and sweet, and probably with lots of spelling errors! I will do my best to make sure it all makes sense.
This is a huge topic that has been talked about by all Personal Trainers and Coaches. But, I’m here to make it really simple! Weight Loss and Fat Loss are two different things. If your goal is Fat Loss, that is changing your body compassion. Body compassion is simply the percentages of fat, bone, water, and muscle in your body. Muscular tissue takes up less space in our body than fat, our body composition, as well as our weight, determines leanness.
To reduce body fat we need to burn more calories than we consume. Putting your self into a calorie deficit. You don’t even need a gym membership to achieve fat loss. It’s all about your nutrition and calorie intake. “I have to do Cardio to lose body fat” NO! Cardiovascular Training is an expenditure. This is a tool you can use in your fat loss journey if you're still consuming too many calories you won't be in a calorie deficit that you need to be, to lose that body fat. Weight Training has been proven to burn more calories than cardio, a topic for another day.
Here are few things that will help you shift that extra bit of body fat.
1. Try and get 10,000 Steps a day. Use the Health App (iPhone users)
2. Drink your Fluids. This will fill you up and suppress your appetite.
3. Eat plenty of Vegetables and Salads. These are very low in calories but high in volume. This will fill you up.
4. Drinking your calories. For example, the small Vanilla Latte (Semi-Skimmed Milk) you get from Starbucks. 121 Calories. Imagine having two of those, adding sugar, and adding sugar to your other teas, and coffees throughout the day.
5. Alcohol! I’m not saying don’t drink, because we have to live our lives. But be careful and keep it in mind. Vodka, 60 calories a shot “Double Vodka and Coke” how many of those can you put back in a night?
6. Consume more protein. Protein releases a hormone that decreases appetite and increases fullness.
7. Lift Weights! I should have put this higher. If you decide to start weightlifting, it is a good idea to get advice from a personal trainer.
8. Track your food intake and exercise. Write down what you are eating and rough portion sizes. Also track your exercise “Walked 2 Miles, in 30 Minutes” look at improving your walks, slowly progressing over time.
9. Change your lifestyle. If you want good results, then you need to combine different methods that have been shown to be effective. Changing your lifestyle for the long-term is the key to losing your body fat and keeping it off.
10. Sleep. One of the most important areas!Sleep is important for many aspects of health, including your weight. There are so many Studies to show that people who don't get enough sleep tend to gain more body fat.
Make changes that are sustainable for the rest of your life. There are far too many quick fix diets out there, which will work! But you won't be able to maintain the results. Producing a Yoyo effect, making your gain and loose body over short periods of time. Please! If it sounds too good to be true. IT IS!
If you need any help, or you have any questions please don’t hesitate to contact me!