Weight loss and fat loss are often used interchangeably, but it is essential to remember that these two are not the same. A change in your body weight due to muscle, water or fat is referred to as weight loss. Your body weight fluctuates on a daily basis and it can happen due to a number of factors, such as your sodium intake, water intake, or even the hormonal cycle. These weight fluctuations do not solely happen because of fat.
Fat loss happens when there is a change in the body weight because of fat. Most people do not want to lose muscle; they want to lose fat. How can you ensure fat loss? Here are some effective tips to use.
Ensure a calorie deficit
The first and most important thing to note is that you are not going to lose fat if there is no calorie deficit. Just because you are dieting does not automatically lead to a calorie deficit. It is still possible for your body to gain fat even when you are on a keto diet. Even if you are not eating carbs, you could still be consuming more calories that your body requires, which means you are gaining fat.
It is a good idea to keep track of your weight for 2 to 4 weeks and assess the overall pattern. Is your weight going down, up, or are you maintaining it? If the weight reduces, then it means you are in a calorie deficit. Rather than checking your weight daily, it is best to see the overall trend.
Consume nutrient-dense foods
Food should be categorized as calorie-dense and nutrient-dense. The latter refers to foods, such as fruits and vegetables, Greek yogurt, chicken breasts and salmon. Such foods tend to be lower in calories, but higher in nutrients. The former are foods like desserts and sweets, which are low in nutrients, but higher in calories. When you want to achieve fat loss, nutrient-dense foods should be prioritized because that will show you results. You can still eat calorie-dense foods, but they should only be 10 to 20% of your diet.
Get plenty of sleep
You can eat more calories during the day and make poor food choices when you do not get enough sleep. Research shows that sleep deprived people consume more calories, snack more and opt for calorie-dense foods. Therefore, you need to get plenty of rest because this will allow you to stick to your calories and make smart decisions when it comes to food choices, thereby making it easier to ensure fat loss. It is recommended that you get at least 7 to 9 hours of sleep every day, even on the weekends.
Be mindful of liquid calories
Liquid calories tend to add up fairly quickly. You need to pay attention to them if you drink alcohol, juices or soda. It is also best to be careful where smoothies are concerned. Even though they are considered healthy, they tend to be high in calories. Just because they are healthy does not mean the calories do not count.
Keep these tips in mind and you will be able to achieve your fat loss goals quickly.
