Fat loss vs water loss

Weight loss, for most persons, is simply all about seeing a drop in body weight. But then, for anyone who is desiring to positively and sustainably lose weight, there is a need to probe even further. And this is why it would be expedient to consider what is attainable during weight loss. It’s worth noting that the term “weight loss” encompasses all that has to do with water loss, fat loss, and muscle loss – the first two forms of weight loss are of more significance here. This article is intended to shed more light on the concept of weight loss, and we shall be looking at what fat loss and water loss are all about, as well as how muscle loss creeps into the equation. You will also get to about how you can tell if you losing more fat or just more water.

A brief on water loss and fat loss

Water loss simply describes a situation whereby a considerable amount of the water in the body is given off. This could happen as a result of some other conditions aside from weight loss. In weight loss, however, the fact that water is being lost is not the issue, but rather the ratio of water loss compared to fat. The water loss will occur at a rapid rate when one is having an aggressive weight loss routine, and the rate at which dehydration happens is usually higher in this case – an indication that the body is losing a significant amount of water. You should also note that more muscle mass is likely to be lost during such a rapid weight loss routine. And, the number of calories burned usually decreases as muscles are lost.

By the way, even if you’re on a slow or standard – 1 – 2 pounds per week – weight-loss routine, you will lose more water than fat in the first few – say, 4 – 6 weeks – into the program. But it is not always easy to tell whether you’re losing more water or more fat while observing your weight-loss routine. This is because the regular (weight) scale will only show you the entirety of your body weight and you won’t be able to decipher how much water you might have lost after doing the necessary calculations – subtracting the previous scale value from the present one. We will discuss more on how you can tell if you’re really losing fat during your weight-loss program.

Concerning fat loss; it primarily concerns the amount of fat burned while doing various activities that are intended to make you lose weight. The truth is losing fat may be a bit tasking sometimes, and it is only through this that one can achieve a meaningful weight loss feat. The overarching goal of any weight loss routine is [and should be] about burning fat – the excess calories locked somewhere in the body. You should not expect to have any notable fat loss in the first few weeks of your weight loss program, and you should understand that losing weight sustainably can only be achieved as the stored/excess body fat is used up as fuel to power metabolic functions.

Is it fat loss or water loss?

From all that has been discussed; you must have realized why you have to be more particular about getting the excess fat out of your body in the face of the possibility of losing water. Now, let’s consider how you can determine if you’re losing fat well enough – you don’t have to wait till the end of the timeframe you set apart to achieve your weight-loss objective before knowing this. It has already been established that the conventional weight scale will not do the job so, you will need to consider something else, and this is where the body fat scale gets a mention.

A body fat scale also looks like the conventional weight scale – which you get to step your foot on – but it normally features a sensor and some other add-ons. It works based on bioelectrical impedance and sends current across your body through the feet. The sensor then measures the degree of resistance being put up by your body fat – thus presenting your estimated fat percentage. You can also use a device known as 3D body scanner to measure body fat. This device utilizes infrared sensors to analyze the shape of the body to generate body fat percentages. It is, however, somewhat expensive. A much more traditional way through which you can determine your body fat percentage is by using skinfold calipers. This body fat-measuring tool is used in measuring how thick the fat underneath the skin is in specific regions of the body – the abdomen, chest, thigh, triceps, area close to the armpits, and so on.

Ensuring fat loss

Fat loss is more crucial than anything else if one is serious about losing weight, and this is why you have to work towards it – intentionally. You should consider taking the following steps as you aim to ensure that you lose fat appreciably.

Effective exercise routine

The relevance of an exercise routine cannot be undermined when it comes to weight loss – not to talk of fat loss. You may, however, have to increase the tempo if you desire to lose fat. Doing an exercise routine that allows you to burn a substantial number of calories for 25 – 45 minutes daily will ensure that you accomplish and sustain your weight-loss goal in the long run. More so, certain exercises like strength training, which helps in maintaining muscle mass, will yet be valuable in this regard. It is always advisable to have a mix of aerobics and strength training to make your exercise routine more fun – you should also be particular about trying out some new moves from time to time.

Reduce the calories

Creating a calorie deficit is very essential when attempting to lose fat. For one, there will be no weight/fat loss if you are consuming the same number of calories you burn. So, you can have a calorie deficit by dropping around 500 – 1000 calories from your regular caloric consumption. Your body will make up for this deficit by converting stored fat to energy – hence fat loss is achieved.

Make healthy food choices

Additionally, you should be committed to making healthy food choices. You will need to watch your fat intake and also cut junk foods from your dietary table. You should go for foods that have fiber and high protein contents. Foods with high protein have been found to increase the rate at which fat is lost from the body, and it is also valuable for recovery, especially for those that engage in strengthening training exercises. Lastly, you should learn to take water – and stay hydrated – in place of sweetened drinks or beverages.

References

Bosy-Westphal, A, Kossel, E, Goele, K, et al. (2009). Contribution of individual organ mass loss to weight loss-associated decline in resting energy expenditure. The American journal of clinical nutrition, 90(4), 993–1001.

Longland, TM, Oikawa, SY, Mitchell, CJ, et al. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: A randomized trial. The American journal of clinical nutrition, 103(3), 738–746.

Sardeli, AV, Komatsu, TR, Mori, MA, et al. (2018). Resistance Training Prevents Muscle Loss Induced by Caloric Restriction in Obese Elderly Individuals: A Systematic Review and Meta-Analysis. Nutrients 10(4), 423.

Finer N. (2001). Low-calorie diets and sustained weight loss. Obesity research, 9 Suppl 4, 290S–294S.