When first setting out to lose weight, impatience is something that is often felt by many. Many concerns arise, including whether the weight that we are losing is fat or of another variety. Today, we will be going over the concept of losing weight and the differences between losing fat and losing weight. How to prevent weight regaining will also be discussed.
The Stages Of Weight Loss
Losing weight is a two-stage process that begins with accelerated weight loss at the beginning and a much longer slower weight loss stage following it right after.
The First Stage- Accelerated Weight Loss
This first stage is exciting due to the sudden differences in your appearance. You’ll notice that your clothes look different on you and that your overall appearance has improved. This typically occurs within the first six weeks.
The weight loss at this stage is comprised of protein, carb stones, and water. Body fat only accounts for a minimal amount. A low carb and keto diet is the main reason for weight loss. Not a low-fat diet. This is because the depletion of excess carbs within the body occurs rapidly.
Research does point to different conclusions and so it is unclear as to which diet provides more benefits. The factors that influence your weight loss are sex, starting weight, age, and the average level of physical activity. Men lose weight quicker than women do and senior citizens lose weight quicker than children do.
The Second Stage- Slower Weight Loss
Within this second stage, weight loss is slower. Past six weeks, body fat is generally being lost. Unfortunately, what follows is a plateau in which your weight remains constant. Metabolic adaptations are usually to blame for these plateaus in weight loss. These adaptations include a decrease in your metabolism and the number of calories you exert while working out.
The most common reason for plateaus is because a diet can be too restrictive which causes people to stray away from them. Follow a diet that fits your lifestyle. Do expect to make adjustments to either your lifestyle or your diet.
The process of losing weight always occurs over two stages and that is the first stage of rapid weight loss and the second much longer stage of slower weight loss. Both phases are a natural part of losing weight so don’t be discouraged by the slower weight loss stage, even though you may not notice any changes in your appearance past a certain point.
Losing Fat Vs Losing Weight
Don’t be confused by how often the terms weight loss and fat loss are substituted for one another. They are very different. The term weight loss refers to losing weight of any kind including carbs, water weight, and muscle. Losing fat only refers to the fat within our bodies. Wanting to lose fat is healthy and should be desired by all women but wanting to lose weight is dangerous and unhealthy.
Don’t sacrifice muscle and water just to look slimmer, this can negatively affect your blood sugar levels and increase inflammation. A scale can’t tell the difference between weight and fat loss. Eating protein and creating a dearth of calories by engaging in exercise promotes the loss of fat.
Not all weight loss is a fat loss but all loss of fat is indeed loss of weight. Losing fat is desirable and should always be the goal.
Strategies for Maintaining Your Weight Loss
What evidence we have of dieting for sustainable weight loss is not convincing, to say the least. A review of 29 studies from a few years back found that participants in said studies regained half of the weight that they lost within two years and after five years, they had regained more than 80% of all the weight that they had lost from dieting.
Although these numbers are startling, don’t let them prevent you from taking your diet seriously. Losing fat is important for every woman to feel beautiful and to become healthier. There is no good reason as to why someone should place their health in jeopardy by not losing fat. Diets are effective for developing behaviors that are healthy and sustainable.
If you want to prevent weight regain then follow these tips:
- Track your diet and exercise. Self-awareness is boosted whenever you track the number of calories you intake and keep track of how often you exercise.
- Find a hobby. You can exercise in a variety of different ways such as swimming, biking, walking, playing in your room, or even playing outdoors. If you enjoy it, do it often.
- Always have fruits and vegetables in your home. You are more likely to engage in a certain behavior if you surround yourself with items pertaining to said behavior. It is all about your environment.
- Reduce stress when you can and focus on sleeping. Losing sleep and getting stressed will result in weight gain. Maintain healthy sleeping habits and reduce stress whenever possible.
- Create a diet based on whole foods. Choose to eat foods that are not GMOs. Regardless of what the experts may say, there are many studies that are not funded by the American government that clearly state that GMOs are unhealthy and have an increase in sugar and fats.
You must first develop a healthy diet then you must work hard to ensure that it is sustainable by imparting habits on to yourself that cover the areas mentioned above. Being healthy means changing not just your diet but also many of your habits.
The first stage of weight loss is the most exciting due to the quick loss of fat. The second stage of weight loss often plateaus but this is because it is harder to lose fat than it is to lose water or carbs. The two most important factors to successfully losing disgusting fat are adopting a healthy diet and developing sustainable habits.
Remember that losing fat is always a good idea but losing weight can be dangerous for you.