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Weight Loss Vs. Fat Loss: The Difference

Khloe Kardashian After Surgery

 

With winter coming quick and that other festive feast (that I won't mention just yet) looming, adding some thermal protection from the elements in the form of fat may seem like a good idea.

But any comfort derived from eating stodgy foods is temporary, and if it's an ongoing practice it turns into that hard-to-shift, confidence-zapping spill-over that no one wants come summer. Superficially, the yearly fluctuation in the waistline is a nuisance, but there may be more long-lasting and damaging processes going on under the bonnet. 

The Danger of Yo-Yos
Today we're bombarded on one hand by junk food marketers peddling the latest concoction of salt, sugar and fat and constant images of perfect bodies and celebrity culture on the other.
This unhealthy dichotomy leads a lot of people to yo-yo from indulging in the delights of modern junk foods and then crash dieting in an effort to look like an in-vogue celebrity such as woman of the moment Kim Kardashian without realising that they could be changing the hormonal environment in their bodies, down-regulating their metabolism and setting themselves up for increased fat gain farther down the line. To illustrate this a little better I'll use an example. Let's call her Jane.
It's early March and Jane, having put on a bit of fluff over the winter, thinks: 'Right, summer's not too far away now, I need to lose some weight." Great stuff. So Jane starts running in the morning before her busy work day. She also adapts a super-low-calorie, low-fat diet. The weight starts to fly off and she's happy out. Come the middle of May and she's lost a whopping 10kgs. Happy days. Right?

Well, not quite. Jane has noticed some things aren't exactly rosy. She's been checking herself out in the mirror and isn't all that happy - she's the same shape, just smaller. She's also hungry - super-hungry and craving sweet and salty foods. Her hands are cold and she feels cold even though the weather is picking up and people are starting to wear their summer clothes. It all becomes too much and the diet gets sidelined, runs are abandoned and the baggy trousers come out. Within three weeks the scales are back where they were was in April.

Weight vs Fat Loss

The big mistake Jane has made - and she's not alone - is thinking that weight loss is the same as fat loss. There is a huge difference, especially when it comes to your health and the sustainability of any change in how you look. What most people actually want when they strive to lose weight is not the number on the scales, it's to look better naked. No one should care what weight they are - you can always just get a broken scales and cod yourself that you are 10kg lighter than you really are. You won't look or feel any different, though.

Looking better naked is about more than just a number on the scales. It's about incrementally reducing body fat while preserving lean tissue (muscle). This requires a bit more thought and work, but the rewards are massive. Let's replay Jane's story, but let's change her focus from the scales to an integrated approach similar to that which I use with my clients.

It's early March again, and Jane is thinking: "Right. Summer's not too far away now, I need to get in shape." She goes to her local trainer and they work out a three-month plan together. Her trainer weighs her, but also measures her body fat.

She starts her plan by cutting down on the junk food and alcohol and lifting weights three times a week and increasing her intake of fibre, healthy fats and protein from natural foods. She takes things slowly at first because she's learning the ropes.

Four weeks in and she's on the phone to her trainer to complain. She's stepped on the scales and seen that she hasn't lost an ounce. Zilch! So she meets her trainer and they re-assess her body fat. Lo and behold, she's actually lost two kilos of fat and gained two kilos of lean weight.

Jane is relieved when the trainer explains that some of the two kilos lean weight is muscle and some is extra blood and other tissue to accommodate her new-found fitness and she won't get 'bulky' or muscular.

Bolstered by the thought that she's heading in the right direction she doubles her resolve and gets stuck in to her plan. She gets stronger, feels fitter and is actually eating more.

After three months of focusing on her health and forgetting about the number on the scales she goes for another re-assessment, she's elated when she sees the numbers - she's lost five kilos overall but, more importantly, she's maintained her lean mass and lost six kilos of body fat. Not only this, but she feels great - strong and confident, and when she looks in the mirror her shape has changed dramatically.

Make your own destiny

In our first version of the story, Jane was the victim of the very complicated hormonal changes our bodies respond with when faced with outside stressors such as severe calorie restriction.

Essentially, it's an evolutionary failsafe for times of famine. What happens is that the body senses a change in food availability and, in order to deal with this, the metabolism slows down, hormones that help store fat away for when things get really bad increase and energy-hungry muscle is sacrificed to save energy.

The result? Less fat-burning muscle, more fat stores and a diminished ability to burn energy. There's also an up-regulation of hormones that control hunger and cravings. That's your body saying "feed me, I'm fading away". You'll be cold and hungry. Once the hunger makes you cave, you're in a perfect position to gain all the fat back plus extra padding for the next 'famine'.

Being in this situation once (like Jane #1) is bad enough, and I have used an extreme example, but imagine the damage that can be done when people get into a cycle of muscle loss, fat gain and metabolic damage. It's just a fact of life that modern Ireland is set up to make you fat and then to chastise you for the fact. Take control and make your own destiny.

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Weight Loss Success Story: 41-year Old Woman Loses 150 Pounds

Danyeil Durant was once a chubby and cute girl. But when she grew up, she became morbidly obese weighting 363 pounds. She started on various kinds of diets when she was just 10 years old and for three decades, she battled obesity as she would try to try diet fads but ending up splurging after. Her success story was featured in CNN News to inspire others who are battling obesity.

In 2012, she weighed 363 pounds while her height is just 5 feet and two inches. After a conversation with her physician, it awakened her from slumber and she decided to change her life. She was determined to lose weight initially just to prevent  a heart attack for fear of leaving her kids and husband behind at an early age. In August 2012, she joined a group named "Weight Watchers" that helped her through a new journey to change her life
She registered in the gym to exercise and lose the extra weight. She also changed her eating habits as she removed fast foods and junk food from her diet. She opted to eat healthy foods like whole grains, fruits and vegetables.

In January 2014, she listed down her New Year's resolution to work out every day. And sincere to her resolution, she never missed a work out day.
Now, she is already 41 years old but people always thought she was in her 20s. She gained a positive look on herself and raised her self-esteem. When she was still obese, people mistaken her husband to be her son, but now, she looks 20 years younger than her real age.

She formulated her Facebook page to help other people who are struggling with their weight. She wants to be an inspiration with them. According to her, exercise and eating healthy foods are crucial in losing weight.
Obesity is considered an epidemic because latest statistics confirm that there are already 1.4 billion people around the globe who are obese. Obesity is a major risk factor for many diseases that may cause mortality such as heart attack, diabetes and stroke.

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12 Thanksgiving Weight Loss Tips That Really Work

Gravy-drenched drumsticks, buttery mashed potatoes, and gooey pecan pie all sound scrumptious — until you think about what they’ll do to your waistline. While you shouldn’t deprive yourself of all your favorite Thanksgiving staples, cutting back just a little and making some smart swaps can go a long way in maintaining the physique you’ve worked hard to build. Try these 12 expert-backed tips to make it through turkey day without feeling like a stuffed, well, you know.

1. Eat before the big meal.
Yes, you read that correctly! Showing up for the feast with a rumbling tummy is a recipe for over-eating, so be sure to pre-game by having a nutritious, low-cal snack. A bowl of vegetable soup about one hour before mealtime should help tame your hunger, says Sonya Angelone, R.D., a spokesperson for the Academy of Nutrition and Dietetics. Picking at an appetizer veggie platter is a good option as well.

2. Dress to impress.

Save your baggy, comfy clothes for another occasion. Instead, break out a form-fitting garment — think skinny jeans or a curve-hugging dress. “You’ll be less likely to overeat if you’re wearing something a little snug, because you’ll start feeling uncomfortable more quickly,” says Keri Gans, R.D., author of The Small Change Diet. If you can make it through the meal without having to undo the top button of your pants, you’re in good shape. 

 

3. Make single-size versions of decadent dishes.
Want to be the perfect host? Add flair to the table and stop everyone, including yourself, from overdoing it by offering individual portions of the fattiest items on the menu, suggests Jackie Newgent, R.D., culinary nutritionist and author of The With or Without Meat Cookbook. “For instance, bake stuffing in cups of a muffin pan; make sweet potato or green bean casserole in individual ramekins; ladle creamy soups into espresso cups; or serve gravy or rich salad dressing in shot glasses.” Pre-sizing eliminates the opportunity to pile those taters too high.

4. Don’t worry, be picky.
Before sitting down at the dinner table, have a few favorites foods in mind that you plan to indulge in   — and don’t be afraid to change course if the first taste proves to be more “meh” than marvelous. “If it isn’t everything you’d hoped it would be, don’t waste calories by having another bite,” says Elisa Zied, R.D., author of Younger Next Week. “Try something different.” Wouldn’t you rather fill up on yummy fare rather than an average dish?

5. Make faux mashed potatoes.
Can’t limit yourself to a small scoop of these buttery spuds? Then bypass them entirely in favor of cauliflower. “For a delicious stand-in, boil cauliflower, mash it, and add a little skim milk, lemon and garlic,” say Tammy Lakatos Shames, R.D., and Lyssie Lakatos, R.D., aka “The Nutrition Twins.” The similar texture and color will trick you into thinking you’re getting the real thing.

6. Choose booze or sugar.
Cocktails and dessert are usually both laden with sugar and calories, so pick a singular indulgence — but still be mindful of serving sizes. Think one small piece of pie or a half-cup of eggnog, says Zied, will do the trick.

7. Mix up a 45-calorie cocktail.
If liquor and dessert are equally essential to you enjoying the holiday, at least choose your libation wisely. For a mere 45 calories you can have a “Fruity Tooty Spritzer,” say Lakatos and Lakatos Shames:  Simply combine 1 cup sparkling water, 2 ounces vodka, 1 tablespoon grapefruit juice and 6 raspberries. Garnish with fresh mint leaves. For more better-for-you beverages, check out these 10 Healthy Holiday Cocktail Recipes.

8. Eat off colorful plates.
Leave the fancy white china in the cabinet. “You’ll likely eat more when light-colored foods, such as turkey and mashed potatoes, are served on white or cream plates,” says Newgent. “Research has found that the more contrast between your food and plate color, the less you’ll likely eat — or overeat.” Bring on the bolds!

9. Go to the back of the line.
Heading to a holiday buffet? Let others get their fill first. “Once the cheese platter and desserts have been picked over they won’t seem nearly as enticing,” says Karen Ansel, R.D., a New York-based nutritionist. As hard as it may be, fight the urge to be number one.

10. Choose appetizers that provide visual clues.
If you tend to inhale your food without realizing how much you consumed, opt for nibbles like in-shell pistachio nuts. “Their empty shells are a helpful visual cue about how much you’ve eaten, potentially encouraging you to eat less,” says Ansel. Chicken satay and shrimp cocktail are also good options, as you can watch the skewers and tails stack up.

11. Draw a clear finish line.
Once you’ve had your fair share, reach for a “meal ender” to prevent you from picking at whatever’s in front of you. Zied suggests popping a breath strip, sucking on a strong mint, or reapplying your lip gloss. Another trick: Pour some water on your plate so you won’t want to use it anymore — just make sure no one’s watching.

12. Join the cleanup crew.
“One hour spent clearing the table and washing dishes while you’re standing can whittle off about 100 calories,” says Newgent. Plus your host will be grateful!

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