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How To Lose Weight

Weight loss and fat loss are distinct concepts; fat loss specifically refers to the reduction of fat tissue, while weight loss can include loss of muscle, glycogen, or water. Achieving a calorie deficit through diet is crucial for fat loss, and while exercise can help, proper nutrition plays a more significant role. Maintaining muscle mass is important for overall health and calorie burning, suggesting that a balanced approach combining diet and exercise is most effective for fat loss.

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46 views1 page

How To Lose Weight

Weight loss and fat loss are distinct concepts; fat loss specifically refers to the reduction of fat tissue, while weight loss can include loss of muscle, glycogen, or water. Achieving a calorie deficit through diet is crucial for fat loss, and while exercise can help, proper nutrition plays a more significant role. Maintaining muscle mass is important for overall health and calorie burning, suggesting that a balanced approach combining diet and exercise is most effective for fat loss.

Uploaded by

Colai's Bcd
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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HOW TO LOSE WEIGHT

First of all, let's clear something up. Weight loss and fat loss are not the same. "The difference between
fat loss and weight loss is simple, albeit something many people overlook," says Tony Gentilcore,
strength and conditioning coach. "Fat loss is exactly that; a reduction in visceral (wrapped around
internal organs) and subcutaneous (underneath the skin) adipose (fat) tissue. Weight loss can mean
anything from loss of fat, muscle, stored sugar (glycogen), or even stored water. This is why weight loss
shouldn't necessarily be the end goal."

So, how do you lose fat? In short: By consuming less calories than you burn, otherwise known as a
calorie deficit.

HOW TO LOSE WEIGHT WITHOUT EXERCISING

Time to get a little technical: Your body burns calories in many different ways, and while it might seem
like smashing out hours of HIIT is the best way to create a calorie deficit, it's not. In fact, compared to
other factors, such as nutrition and general activity levels (how often you walk to work, to the shops, or
cycle instead of taking a cab, for example), it has a relatively small impact on your total daily energy
expenditure (the amount of calories you burn per day). "Most research shows the bulk of fat loss comes
from dietary interventions," says Gentilcore. "Think of it this way: If the goal is to elicit a caloric deficit—
let's say 250-500 calories, for example—which is more time efficient: Exercising for 45-60 minutes or not
eating that bowl of Fruit Loops?"

What does this mean? Well, broadly speaking, it's entirely possible to lose fat without exercising if your
nutrition is spot on. But it's not quite that simple.

Another huge factor which can determine total calorie output: Muscle mass. "Muscle mass is
metabolically active tissue, which means that the more muscle someone has, the more calories they'll
burn at rest," says Gentilcore. "Moreover, muscle = metabolically superior. The more of it you have, the
more calories your body burns and requires."

But in order to sustain muscle mass, not to mention maintain general wellbeing, one must exercise. So
adopting the exercise-free approach isn't all that efficient after all. A better route? An all-around
approach.

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