Two individuals weigh the same and are of equal height, but their body physique is completely different. Is that possible? Absolutely yes! One has lower body fat than the other. Lower fat percentage with higher muscle mass makes a person look fitter comparatively, despite having the same weight. That is why physicians and nutritionists don’t rely on BMI calculations completely as these don’t include body fat into account. For instance, the two individuals discussed here have the same BMI, but one is healthier than the other. BMI is a tricky subject that needs to be looked at prudently.
Body weight includes the sum of the weight of your muscles, bones, organs and total quantity of water retained in your body. Weight loss is the loss of all these put together. In short,
Weight Loss=Muscle Loss+ Fat Loss+ Water Loss
There is no doubt that you want to lose weight because of excess fat in your body. The mistake most of us make in our weight loss journey is that, while we concentrate on the weighing scales we don’t remember that we are losing precious muscle mass as well. By doing this, we are negating the effects of fat loss. Let me tell you how!
Muscles are composed of energy powerhouses called mitochondria in which fat is metabolized. The number of mitochondria is directly dependent on the amount of muscles present. So, more the muscles, more the mitochondria and the more likely you are to burn fat.
Just as the term suggests, fat loss is loss of fat that your body carries. The best fat percentage for a fit body includes 10% in the case of men and 15% in the case of women. In reality, fat percentage indicates your body’s actual fitness quotient.
Weight Loss Vs Fat Loss
Weight loss is not a crime. Being overweight/obese definitely requires that you lose some weight to redefine your body but at the same time you need to focus on your fat loss as well. Numbers are deceiving, and your weighing scales cannot tell you if your clothes fit better or if your body fat percentage has taken a turn for the better. Two people (men) of the same weight might be weighing 70 kilograms with one having 50% fat composition and the other person having the ideal 10% fat composition. Now we know who is fitter among the two-the second individual obviously!
Most people have the worst habit of ruining their fitness motive by going on crash diets devoid of nutrients and by not stimulating their muscles that can result in loss of lean body mass at the end of the day. The ideal way to lose fat and stay fit is to include a combination of strength training and cardio exercises.
Restricting yourself to only cardio will result in loss of muscle mass while strength training helps to gain muscle and lose fat at the same time. Food-wise, it is essential that you eat a well-balanced diet that contains all the essential nutrients such as fruits, vegetables, dairy, proteins, meat, eggs, legumes and whole grains from the five food groups. Include healthy fats and carbohydrates to provide your body with the necessary energy to workout efficiently and stay brisk. The best way to ensure that you lose fat and weight in a health way is to work alongside a nutritionist/dietitian who can guide you appropriately on your weight/fat loss journey. Visit the website www.firsteatright.com to get in touch with reputed RDNs.
AVOID FRAUD. EAT SMART.
+91 7846 800 800
Dietitian & Nutritionist Dr. Nafeesa Imteyaz.