There is quite a large difference between fat loss and weight loss. Weight loss refers to a decrease in overall body weight, which can result in the loss of a variety of factors, including the loss of fat, muscle mass, and water weight. No one wants to lose muscle mass, and water weight can fluctuate like crazy.
Fat loss, on the other hand, refers specifically to the loss of body fat. The scary thing is, it's possible to lose weight without losing fat! if you lose muscle mass or if you are dehydrated. Conversely, it is also possible to lose fat without losing weight. For instance if you gain muscle mass at the same time that you lose fat. It is important to focus on fat loss rather than weight loss because losing fat can have a number of health benefits, such as improving body composition, insulin sensitivity, and cardiovascular health, while losing weight may not necessarily lead to these benefits.
This concept that fat loss...
Let's talk about fat burn and heart rate. This question comes up a ton for me! Now I am not a fitness expert - but this is pretty basic stuff.
In order for your body to burn off stored fat very efficiently through movement the heart rate has to be moving at a certain speed. The fat burning heart rate is the range of heartbeats per minute at which your body is using the most fat for energy. Referred to as the "fat burning zone", it is generally lower than the heart rate at your maximum capacity (also known as the "aerobic zone").
The fat burning zone is usually 50-70% of your maximum heart rate. To calculate your maximum heart rate, you can use the formula 220 minus your age. For example, if you are 30 years old, your maximum heart rate would be 220 - 30 = 190 beats per minute.
To determine your fat burning heart rate, you would then multiply your maximum heart rate by 0.50 (50%) to get the lower end of the range and by 0.70 (70%) to get the upper end...
Here is a questions I get all the time: Why is Fat Loss so Hard?
Lets just put it out there: Losing body fat, especially around the belly, is hard. It's a common goal that many people struggle with, and there are a multitude of reasons why it can be so difficult. In this blog post, I want to explore some of the reasons why I find that fat loss is so hard based on what I see from my clients journey, and how making lifestyle changes and mindset shifts can make a big difference in your success.
One reason why fat loss is hard is that it requires significant lifestyle changes. This in other words, is saying that you have to live life differently than you have the last 20, 30, 40, 50+ years. Losing fat isn't just about changing your diet or exercising more; it requires a complete overhaul of your habits and routines. This can be intimidating and overwhelming, especially if you're used to living a certain way.
For example, if you're used to eating fast food and...
Specifically I want to talk about visceral body fat. There are several reasons why fat loss can be important for individuals. Visceral fat (also known as abdominal or "belly fat") is the fat that is stored specifically in the abdominal cavity, surrounding the internal organs. It is different from subcutaneous fat, the fat that is stored just beneath the skin.
Visceral fat has been seen to be more dangerous than subcutaneous fat because it is associated with a higher risk of certain health problems. Visceral fat has been linked to an increased risk of:
Cardiovascular disease: Visceral fat is associated with an increased risk of heart disease, as it can contribute to high blood pressure, high cholesterol, and inflammation.
Diabetes: Visceral fat is thought to interfere with the normal function of the hormone insulin, which can lead to insulin resistance and an increased risk of type 2 diabetes.
Metabolic syndrome: This is a group of risk factors that...
Where is the first place you lose fat from? This is a question I get a lot! When the body loses fat, the order in which fat loss occurs, from specific areas, is predominantly determined by genetics. Some will to lose fat from their arms, legs, or face first, while some may notice a loss in abdominal fat before any other areas.
Generally, the human body will usually lose fat from all over the body rather than from one specific area. This means that while you may not be able to control exactly where the fat is lost from, you can still lose fat by maintaining a healthy diet and exercising regularly.
Keep in mind that losing fat is not the same as losing weight. Weight loss can be the result of losing fat, muscle, or water. To lose fat, it's important to focus on creating a calorie deficit by burning more calories than you consume through a combination of diet and exercise.
Speaking to diet - you can choose nutrient dense foods that...