Losing weight, do you focus on body weight or body fat percentage? Those who have experienced weight loss will tell you that body fat percentage is the key to body shape. Many weight-loss novices are affected by their weight and overlook body fat percentage, a key indicator.
So, what’s the difference between losing 10 pounds and losing 10 pounds of fat? Although these two may seem like the same value, there is actually a significant difference behind them. Let’s analyze from several aspects:
Firstly, literally speaking, losing 10 pounds may involve a decrease in the total body weight, which may include water, muscle, waste, fat, and other components. If most of what you lose is water and waste, the weight loss effect may not be as significant as expected.
On the other hand, losing 10 pounds of fat specifically refers to reducing the amount of fat. Fat occupies more volume compared to the same weight of muscle, about three times larger. If you lose fat, the weight loss effect will be very noticeable, and your body shape will significantly slim down.
Secondly, from a perspective of body health, losing 10 pounds of fat usually means a decrease in body fat percentage, which also significantly improves various cardiovascular diseases, leading to a substantial increase in health index.
In contrast, simply losing 10 pounds may be accompanied by muscle loss. Excessive muscle loss is not beneficial for long-term health because muscles are the main contributors to the body’s basal metabolic rate. Muscle loss can lead to a decrease in metabolism, making it easier to develop a tendency to gain weight easily, resulting in rebound weight gain after losing weight.
Furthermore, from an aesthetic point of view, losing 10 pounds of fat often results in a tighter body contour and more elastic skin because fat reduction provides better support for muscles and skin.
On the other hand, losing 10 pounds may lead to sagging skin due to a decrease in body water, waste, and muscle loss, resulting in a less remarkable body improvement or appearance.
Lastly, from a psychological perspective, losing 10 pounds of fat is often the result of scientific weight loss combined with self-discipline, bringing about more intense physical changes and a sense of achievement, enabling you to meet a better version of yourself and become more confident.
On the other hand, simply losing 10 pounds may be achieved through some weight-loss shortcuts or incorrect methods, leading to a higher chance of weight rebound. Although it may bring some satisfaction, it may not be as direct and profound as losing fat.
In summary, there are significant differences between losing 10 pounds and losing 10 pounds of fat in various aspects. When pursuing a weight loss goal, we should focus more on losing fat rather than just losing weight.
How can you lose more fat, retain muscle, and slim down healthily? Here are a few things to learn:
1. When exercising, don’t just focus on aerobic activities; incorporate resistance training such as squats, push-ups, pull-ups, bench press, tricep dips, and other movements to strengthen muscle groups, which can effectively increase basal metabolic rate;
2. Avoid excessive dieting in terms of diet. The daily calorie intake should be higher than the basal metabolic rate. Maintain a diverse diet to supply the body with necessary proteins, carbohydrates, fats, and other substances for balanced nutritional intake, enabling the body to operate more efficiently and achieve healthy weight loss.
3. Increase water intake; do not be afraid to drink water as it contains no calories. Sufficient water intake can elevate the body’s metabolism level, thereby promoting fat breakdown.
