🔑Fat Loss VS Weight Loss (Big Difference!)

The difference between Fat Loss & Weight Loss

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🔑Do you want to lose fat or do you want to lose weight? Because there is a difference between the two!

By simply doing lots of cardio and restricing your calories, you can lose weight quickly. But this oftentimes does not result in the type of progress people are looking for.

Most people want to get leaner, while at least maintaining muscle. This requires you to have a more gradual weight loss rate, lift some weights, and pay attention to your protein intake [1]

For most people, eating at least 1.6g or per kilogram of your bodyweight in protein is a good aim [2]. Also, make sure lifting weights is your main form of activity to promote muscle retention [3].

You can still sprinkle some cardio on top of your approach for extra calorie-burn.

📚 Scientific References:
1. Mettler, S., Mitchell, N., & Tipton, K. D. (2010). Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc, 42(2), 326-37.
2. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376-384.
3. Kraemer, W. J., Volek, J. S., Clark, K. L., Gordon, S. E., Puhl, S. M., Koziris, L. P., ... & Sebastianelli, W. J. (1999). Influence of exercise training on physiological and performance changes with weight loss in men. Medicine and science in sports and exercise, 31(9), 1320-1329.

[supagreatman]

If you're extremely overweight. Lose weight. Doesn't matter if you lose some muscle your heart health comes first.

[lorenzoriccardi]

Your channel will grow quickly. Keep pushing!

[davidshore]

A few years ago. I had heard this before. Since then, I have been looking for videos, like yours, that promote FAT LOSS over weight loss. Even water weight can be lost. Thank you for this valuable tip. I shall be watching your videos more.

[frenchfry]

Not sure how long it took me but ive been working on my weight loss a couple weeks now and went from 288 to a couple days ago 280. I am now down to 277. Ive been doing 1-2 meals a day with 12-24 hour fasts, and working on basic bodyweight cardio exercises (pushups, squats etc) while drinking lots of water. Havent kept track of calories or macros, but im definitely eating healther and less. Fasting is a good way to help build your metabolism and lose weight. If you have heart or health issues already definitely consult a doctor before doing what im doing, but its working well for me. Im currently training to go to the Army next year with a friend and need to get fit and lose weight fast. Good luck to anyone else on this journey. It sucks, and can at times leave you exhausted, but we are in it together and we can do it!

[lovegod]

Thankyou. This is where I’m at right now. I was doing runs but it’s hard on my ankle and knee. I already had prior ankle sprains and running for is a little less sustainable for me personally.

Running was great for getting my stamina up. Now I’m gonna join the gym and get into weight lifting/ machines/ maintaining form/ callisthenics.

I’m also just trying to stay away from meat as a protein which I love but just trying to stay away from meat. Craving lighter foods lately.

So using brown chickpeas and chickpea flour/ barley as my protein source for last couple weeks.

I love brown chickpeas in salads.
Already feel more active and lighter physically

Now just want to progress in the gym and in fitness. 🙏🏽❤️🥰💖 sending myself love.

Just being kind through the process and enjoying the journey

[ashwinjoshwa]

Absolutely crushing it! Keep up the amazing work! 💯

[satviktripathi]

Totally agree with what you said in the end.
Sprinkle some cardio like an icing on the cake🤟🏻

[Scarytimewithnino]

Sad fact about this most ppl think that its about what u eat or how much u work out that depends on how much u gain or lose weight but if u really want to lose or gain weight learn to have a calorie deficit as long as ur more active than the calories you consume u will loss weight hope my tips help someone ❤

[thunda-kshk]

I grew up in a very primitive, wild, and challenging environment. Every day, people bullied me because of my looks. I had only a few friends, and I treated them poorly because I was unhappy. I directed my aggression and negative emotions toward them, losi

[Nono-zkdd]

During my entire primary school, I was overweight. I even skipped a road trip because my class was heading to the beach, and I felt too insecure to show my body, so I didn’t want to go. My teacher asked my parents why, and they explained that I didn’t wan

[ianmccaulley]

Literally so much to know. I get so lost

[tdeniseechols]

Good. This is exactly what I'm doing. Getting the protein is tough but...

[rickramirez]

Hi. Which would you recommend in burning overall body fat: 1) strength training, e.g., less sets and reps, or 2) building muscle, e.g. moderate sets (10 to 20) along with moderate reps (8 to 12)? Thank you for your time.

[CaptalK]

This confusing 😢 fat vs calories vs weight 😫

[MakesMartialSense]

Thank god, finally some good info on shorts

[Mj-przb]

I’m currently 89kg and skinny fat. I want to stay the same weight but just lose the fat in my body. My body fat percentage is currently at 19% and I want to bring it down to 12 or 11%. I keep seeing people saying I should go low carbs but some people saying it’s bad because carbs give u energy.

What do I do?

[nihalvn]

I believe that. I have taken good diet concentration of protein and workout in weight training including cardio after that i have loss fat somany but no weight

[harshshriwas]

Bro currently im at 110 kg ... but i dont want to loose weight in. The same weight i want to loose fat ..

[kulwantdhaliwal]

I lost 70 kilos. Cardio and weights. Especially cardio. High protein.

[KrutiRaja]

If someone is extremely obese they should do weight loss or fat loss ?