Contents:
- Medical Video: Why You’re NOT Losing Fat (TRUTH!!)
- Why is body weight not the same as the amount of body fat
- What happens when the body loses weight?
- How to lose weight safely
- Strengthens muscles
- Healthy diet
- Carbohydrate consumption should only be after exercising
- Do it consistently
Medical Video: Why You’re NOT Losing Fat (TRUTH!!)
Many think that weight loss is a sign if body fat has been lost or reduced, but in reality it is not. Besides organ and bone mass, body weight can also be affected by muscle mass and the amount of body fat tissue. A decrease or increase in both greatly affects a person's weight.
Why is body weight not the same as the amount of body fat
Body weight is the amount of mass of all body components which are usually measured in kilograms. One disadvantage of measuring weight is not being able to distinguish between muscle weight and fat. While muscles generally have a mass that is much heavier than fat, this is because muscles tend to be denser and do not have a surface area such as fat. So, with the same amount of weight a person can have greater muscle mass, or even more fat buildup.
Fat is a tissue found in various areas of the body such as under the skin, around the internal organs (visceral fat) and around the muscles. The amount of body fat in a person is measured by the surface circumference of certain body parts such as the size of the waist or abdomen, chest circumference, hip circumference, circumference of the hand, upper arm and wrist.
What happens when the body loses weight?
There are two possible outcomes of weight loss efforts: decreased muscle mass and reduced body fat.
Decreased muscle mass - is a result of weight loss efforts both in terms of diet or how to exercise. Decrease in muscle mass is usually characterized by too much weight loss in a short time. The loss of muscle mass is due to muscle not getting enough calorie intake to move every day.
The lack of calories can be triggered by a slowdown in the body's metabolism, in which the body cannot produce enough energy when someone is on an extreme diet and excessive exercise without adaptation first. As a result the body tends to produce less energy and instead uses food reserves in muscles (glycogen) but tends not to reduce body fat.
Reduced body fat - is the result of proper diet and exercise and is a sign if someone is successful in maintaining muscle mass in an effort to lose weight. This is characterized by not too drastic weight loss because basically fat has a smaller mass. Decrease in fat can be seen from the circumference of the body surface that is smaller than before or can be felt when using clothes to use to be more loose.
How to lose weight safely
Safe weight loss is to maintain muscle mass and reduce fat so as to reach safe limits such as stomach circumference <90 cm for men and <80 cm for women. Maintaining muscle mass is needed to maintain the ability of muscles to store food reserves and carry out various activities.
Here are some things that must be considered in reducing fat and maintaining muscle mass:
Strengthens muscles
This can be done with a variety of weight training using either tools or lifting their own weight as in pull-up and push-up movements. Weight training is also useful in balancing muscle strength when you do cardio exercises that burn lots of fat and calories.
Healthy diet
Fat tissue is easily formed due to simple carbohydrates and excessive fat from processed foods. Instead increase the consumption of the following types of food:
- Food source of protein like red meat, chicken, milk, and whey protein. Protein is an essential nutrient in maintaining muscle when you are trying to reduce fat so that it does not cause a thin body with excess fat.
- Vegetable and fruit such as spinach, broccoli, asparagus, apples and oranges are good sources of food to meet the needs of fiber, water, vitamins and minerals daily.
- Good fat which comes from oily fish, olive oil and nuts. Unlike other fats, this type of fat is more filling and tends to be more durable when digested.
Carbohydrate consumption should only be after exercising
Rice and pasta are examples of carbohydrate foods that have high levels of calories. Consumption after exercise serves to limit the intake and storage of calories in fat. But you can still consume various sources of complex carbohydrates such as brown rice, whole wheat bread and oats.
Do it consistently
Both strengthening muscles and reducing body fat require considerable time so that regular exercise and a consistent diet are needed. Beware if you experience a drastic weight loss or around 2 kg / week. Safe reduction in body fat tends to be characterized by a steady body weight but the body's circumference decreases gradually.
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