People think that reducing body fat mass leads to weight loss.
There is a difference between losing weight and reducing body fat.
Weight loss does not mean that our body lost ONLY fat.
It is a common mistake.
So can we reduce body fat mass and increase our weight at the same time?
Weight loss relies on three elements
There are three explanations for weight loss. The first is water loss, the second is muscle mass loss, and the third is fat loss.
One of the fastest ways to lose weight is to lose fluid in the body. It is not an effective method. The lack of water affects health, causing weakness of muscles and body systems. Besides, it causes an imbalance in digestion and high insulin awareness.
Muscles require continuous work to maintain. But some wrong practices can lead to muscle loss rather than fat loss. At which point, one will notice weight loss but the body keeps the fat as it is.
Some wrong habits cause muscle loss, like not eating enough calories. Or not eating food rich in proteins, or not exercising.
Therefore, one must exercise to lose weight without losing muscle.
There are many products and that people use to reduce body fat mass. But most of them cause health damages. That’s why it is advised to avoid using them.
The best way to lose body fat mass is by eating fewer calories.
But can we reduce fat without losing water and muscle?
Reduce the fat, increase the weight?
Is your weight 70 kg?
You may be happy with it. Or you may be thinking of losing some kilos.
It does not depend on the number seen on the scale. It depends on our body composition.
And by body composition, we mean fat, water and muscle percentage.
So, you can reduce your body fat mass without losing water or muscle.
How to reduce body fat mass without losing weight
Water and muscle loss are harmful to our health. And the only good step is reducing body fat mass.
Here are some steps that can reduce body fat mass without losing muscles and water.
Studies show that exercising for 10 weeks reduces body fat mass around 1.8 kg with maintaining healthy muscles. It also increases the number of calories the body burns at rest by 7%.
This includes any exercise that increases the heart rate. (Running, swimming, or walking). It is one of the most effective ways to increase body fat burning.
Eat more proteins
A high intake of proteins:
- Reduces appetite.
- Reduces the calories that a person consumes during the day.
- Prevents muscle loss and burns body fat.
Studies note that sleeping more than 7 hours per day protects from weight gain.
But sleeping for 5 hours a day increases the chances of gaining weight.
7-hour sleep reduces weight by 33%. Because the lack of sleep affects the hormones of hunger.
This increases appetite, and thus the risk of obesity.
Add vinegar to your food
You can add vinegar to sauces and salads. Vinegar reduces the number of calories consumed. (275 calories per day.)
It controls blood sugar levels, in addition to its benefits for the heart.
Having 1-2 tablespoons of vinegar daily for 12 weeks is good. It reduces fat in the belly and waist area.
Eat healthy fats
Coconut oil, avocado, nuts, and seeds are healthy fats. They prevent weight gain because they take longer than others when digested.
Thus, they reduce hunger and appetite.
Compared to a low-fat diet, healthy fats reduce the risk of overweight.
Eat food rich with fiber
If you eat foods rich in fiber for 12 weeks, you will reduce your consumed calories. (14 grams per day over a period of 4 months reduces 10% of calories).
Foods rich in fiber are vegetables, fruits, legumes, whole grains, nuts, and seeds.
Avoid eating foods rich in carbs
To reduce your body fat mass, you have to reduce carbs intake. Baked goods, processed foods, pasta, and white bread are types of refined carbs.
We advise you to eat whole grains instead. Reduce the fat, increase the weight
Do not rely on the scale
If you want to check your body fat mass, the scale is not the right indicator. The body can gain muscle and lose fat at the same time.
We advise you to measure the amount of body fat per month. It is the best indication of healthy weight loss or gain.
You can measure your body fat using a tape measure or a body fat scale. To be more accurate, you can visit your doctor or dietitian.
Burn fat and build muscle
Burning body fat mass but gaining weight depends on two steps:
Building muscles and following a proper nutritional plan.
People who followed these steps reduced their fat mass and increased muscle mass.
Thus, in order to gain healthy weight, you have to balance nutrition and training.
Speaking of nutrition, you can check out this article to learn more about plant-based diets.