It’s easy to focus only on the scale and measure progress that way. But you shouldn’t, because how your body changes in body composition (and how you feel from a healthy lifestyle) is so much more important. This post is about how to focus on fat loss, and not only losing weight.
Yes, the weight matters to a certain degree, and can indicate an overweight or an underweight, but it’s not the only or most important measure, as it doesn’t say anything about the body composition. Neither is that the most important to look for as you embrace a healthy lifestyle.
Probably you also like to feel strong, that the curves are in the right place and that you feel great in your jeans.
What to focus on
- Measure progress by how your clothes fit and how you feel
- Be patient, and enjoy the progress
- Be in moderate calorie deficit, while eating 2g protein/ kg bodyweight
- Prioritize strength training
- Prioritize your sleep
- Walk daily
Allow the process to go slower, and achieve long term results. You may also like to read more about 5 common weight loss mistakes and how to fix them.
Many diets promote losing weight quickly, and many women focus on the scale, rather than what it is that they actually are losing. Sadly enough they also end up yoyo-dieting and are left without the long lasting results they wanted.
Losing weight to have a healthy body fat percentage is merely important. Because it’s the excess fat from bad lifestyle choices and lack of exercise that gives overweight most of the time. It’s the fat percentage you want to reduce, and you want to maintain and build muscles.
When you reduce the fat under the skin, the muscles become defined and you will experience a lean and fit body.
Effective fat loss
You need to create a calorie deficit, and focus on eating sufficient amounts of protein.
In simple terms it means that you need to burn more calories than you put in, i.e. eat well, in balanced and right amounts and burn more, than the calories you put in. If you eat more than you burn, you will gain weight. It’s like simple mathematics.
Healthy foods in moderate amounts contains less calories than junk food. Healthy food helps to build the body and muscles which will have a positive effect on your health.
Exercise makes you not only feel great in so many ways, but it also helps to burn more calories and fat.
For efficient results of your efforts for a healthy lifestyle, you want to do what you can to increase your metabolism and burn as much as possible, even after the workout.
To explain it further in a super simple way. When you do high intensity cardiovascular training, like running or HIIT (high intensity interval training), you might burn more calories during the session itself. But with strength training you increase lean muscle mass, i.e. get larger engines and you burn more calories even during rest. That is why strength training is so great for you; both for effective fat loss and for your wellbeing!
The ending conclusion is to instead of focusing only on the scale, take tape measures primarily in order to see your progress, and eventually look at the scale secondary. But also, focus on strength training and eating proper food in balanced amounts; so that you’ll lose weight and fat in a healthy- and long lasting way!
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