For months, usually seeing my lower abs looking a little flabby, I used to tell myself I needed to lose weight until I discovered I was within my healthy weight range.
I also realized that fat loss and weight loss are completely different although people use these terms interchangeably.
Firstly what is weight loss? In this case, you won’t lower the total weight of your body; your bones, muscles, organs, fat etc.
In a nutshell, the numbers you see when you stand on the scale. While in the case of fat loss, you want to lower just the amount of fat you have on your body.
Although many weight loss programs promote reducing your food intake and increasing your aerobic exercises 5 – 6 days per week, the problem with that is not all weight that is lost will be from fat.
Some of the weight lost will be water weight and muscle mass. If you lose muscle together with fat and water, you will be a smaller but haggard version of your former self.
That happened to me. However, I was much worse than ever. I did lose weight but I ended up with sunken cheeks, an emaciated neck, and my lower abs were as flabby as ever.
That brings me to the second step. I hated I looked. I decided to do things differently. I switched to HIIT.
Don’t get me wrong with aerobic exercise beneficial, but HIIT produces better results in a much shorter time.
So if you are short on time, HIIT training is the best for you. Also, add strength training to your exercise routine2-3 times a week to preserve muscle mass. Strength training includes weight lifting, squats, lunges, yoga and Pilates.
To lose fat not weight, pay attention to your diet. Subtract no more than 500 calories from what you are currently eating. Also, add more protein to your diet and reduce your refined carbohydrates.
You also need to eat more fruits and vegetables. They will keep you full and provide you with essential vitamins and minerals.
So load up on them and don’t discriminate on any fruit or vegetable. As long as it is in season and you like it eat it.
Add more healthy fats like coconut oil, avocados and nuts to your diet. Healthy fat slows down digestion. So you feel fuller for a longer time and make your skin healthy and beautiful.
As important as diet and exercise are, rest is more important because your muscles repair themselves during sleep.
Also, lack of sleep leads to stress which increases cortisol levels in the body and stalls fat loss. So it is essential to get a minimum of 7 to 8 hours of sleep daily.
Also, take a good multivitamin supplement because I noticed I feel calm when I take it after meals.
Note: Stop looking in the mirror continuously. Self-image issues can distort perceptions. Take full-body pictures before and after three months to track your progress.
Take measurements of your neck, chest, waist, arms, hips and thighs. The waistline measurement should decrease while the rest increase.
Lastly, also listen to what people say. They will notice your body change more than you will. Also, your clothes will start to look and feel differently on you