Debunking Nutrition and Exercise Myths, Top 10 entries

Weight Loss and Fat Loss Are the Same – Myth or Not a Myth?

In this day and age where dissemination occurs more rapidly than ever, it is unfortunate that so many myths, still prevail and have been hampering our progress toward reaching our fitness goals.

Honey and lemon water on an empty stomach burn fat; vinegar with water first thing in the morning reduces belly fat; fasting/dieting helps lose weight and excessive cardio works well for weight loss and refraining from the gym after a certain period brings back weight. These are a few that have been most common among the weight loss group.

Muscle gaining as well has its share of mythical contributions to fitness.
Muscle gain is easier and quicker than weight loss; All calories are the same when coming to enhancing muscle growth; consuming protein shakes and supplements is not a healthy choice are a few from the list.

Besides the above-mentioned myths, the most common one that I would like to highlight today is- “Fat loss and Weight loss are the same.” It is an important yet, less discussed topic and is often weighed the same, though they are two different parameters on the scale.

It’s about time to debunk this myth and I feel the need to throw some light on this misconception, as it applies to all fitness enthusiasts, be it, weight loss or muscle gain as their fitness goals, one should always preserve the muscle mass.
However, unfortunately, it’s often neglected. Most of the time because of ignorance that both are different.

Optimal body composition is imperative to stay healthy and move more easily and efficiently.

How is fat loss different from weight loss?

  • Weight loss – Its overall drop in weight due to the loss of muscle, water, etc. in the body along with fat.
  • Fat Loss – Fat loss refers to losing excess fat alone from the body, ensuring the maintenance of muscle mass by adequate protein intake every day.

Why is lean muscle mass important for weight loss or weight gain?

It’s important to note that fat loss is a healthier goal than weight loss.

  • Building muscle mass increases your metabolism which in turn helps in losing fat easily.
  • An increase in muscle mass helps in reducing the blood glucose levels as your muscle cells absorb more glucose from blood streams in the body, for its functioning. This has been proven beneficial in reversing diabetes in prediabetic patients who have been exercising consistently for a while.
  • Building muscle improves – body posture, acts as a support to bones and joints and hence they are less prone to injuries and also maintains body temperature by generating heat.
  • An increase in lean muscle mass is of utmost importance for older people as they tend to lose muscle mass, power, and strength due to the aging process known as Sarcopenia.

Someone who is on a weight loss program would inevitably lose muscle mass if the macronutrients are not distributed as per their daily bodily requirements to maintain muscle composition. Just considering the calorie deficit would not be ideal.

How to achieve optimal body composition?

Optimum nutrition, physical activity, and sufficient rest are the keys to attaining adequate muscle.

  • Nutrition – As per studies, the protein requirement per day for an average adult with moderate physical activity would be 0.8 to 1 gram per body weight. The requirement may also go up to 1.8 to 3 grams per kg body weight based on the level of physical activity
  • Physical Activity – Resistance training with progressive overload helps in building the muscle in our body. Resistance training targets each muscle group and helps increase muscle mass.
  • Rest – The body releases growth hormones when in sleep.

The deprivation of sleep suppresses the growth hormone.
Hence sleep is important for optimal fat loss and muscle growth.

A person who is lean with lesser muscle mass is equally prone to health issues as an obese individual if he/she does not have adequate lean muscle mass.

Conclusion

Through this blog, I want to accentuate the fact that fat loss and weight loss are not the same and that we can discern both.
Debunking such myths and many others that exist in the fitness field would make this world a healthier and happier place to live.
Because the effects of these myths are deeper than we realize.

In conclusion, I would say that “losing weight by keeping muscle mass intact is important.”

References

  • ICMR NIN
  • Diploma in Nutrition and fitness course material
  • http://www.nin.resin
  • https://vikaspedia.in/health/nutrition/how-much-protein-can-one-consume-in-a-day#:~:text=How%20much%20protein%20can%20one%20consume%20in%20a%20day?

 

Author – Vidya Yates

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