Dieticians’ Top Diet Tips for weight loss
If you have ever tried losing weight on your own, you can understand how hard it really is. Some fail in their first few attempts, some lose a few kilos only to get it back, and others just give up on their fitness goals.
The key difference between people who lose weight sustainably and those who don’t is the Right knowledge and Consistency. In this blog, we’ll share with you the leading Nutritionists & Dieticians’ Top Diet Tips for weight loss that will give you enough knowledge to correct your approach.
However, if you are looking for a complete meal plan, get in touch with our expert nutritionists and dieticians today.
There’s also a catch which you’ll understand once you read the complete article.
So let’s start today’s discussion with the most common confusion- Weight Loss OR Fat Loss?
Weight Loss v/s Fat Loss
What if we tell you that you can weigh 80 KG and still be fit, and weigh 60 KG and still be fat? Now you all must be wondering if we’ve gone insane but before you jump to any conclusion let’s hear us first!
Weight Loss & Fat Loss are not the same, and if you’re starting your fitness journey or tired of a non-sustainable routine then the next section is for you.
Weight Loss refers to an overall loss of body weight which comprises of muscle, water and fat.
Fat Loss refers to a decrease in your overall weight from fat while retaining/growing the muscles and maintaining an ideal water percentage in your body.
Which One Should You Focus On?
Of course, the answer is Fat Loss. Not only is it way more sustainable but a way healthier goal. Maintaining a healthy percentage of muscle helps you regulate healthy blood sugar levels, maintain healthy fat levels- like triglycerides and cholesterol- in the blood, and control inflammation.
There’s so much information floating on the internet about weight loss Fat loss, that it’s very hard to tell if it is something genuine or fake. But you don’t have to worry anymore because we have brought you proven methodologies, and the most recommended tips from expert nutritionists and dieticians at Health n Vibe, that you can follow for sustainable Fat Loss.
Cardio =\ Fat Loss
Contrary to popular opinion, Cardio or Cardiovascular exercises are not meant for Fat loss. So what are they meant for? It’s in the name itself- they are meant for your heart health. They do this by strengthening your heart and blood vessels. They also improve the flow of oxygen throughout your body, lower your blood pressure & cholesterol and of course help in improving your stamina.
So we’re not saying that you should stop doing cardio- you should definitely do that but for your heart’s health and not with the goal of fat loss. Why?
First, excess cardio makes you not only lose muscle mass but it makes your metabolism slow. Since metabolism is the fat-burning mechanism in your body, once it slows down, your fat-loss results won’t be as quick as they used to be.
Second, since you lose muscle mass too in the process, your skin will start looking loose.
Weight Training=Fat Loss
“No, don’t lift weights. You’ll get bulky. Weight training is for gaining and not for losing”, cut all that crap. Weight training is meant for muscle gain and that’s it. Studies show weight training is one of the most effective methods for gaining muscle & increasing metabolic rate i.e. you’ll lose your fat rapidly.
If you want to workout from your home or need proper guidance on weight training or even confused where to start from, our Strength and Conditioning experts can help you in your fitness journey. Click the below button to get in touch with one.
Don’t Starve Yourself
Going for an extended period of time without food or with very limited food intake significantly below your body’s daily calorie needs is usually defined as Starvation. A most common misconception is that if you starve yourself you’ll get rid of fat in no time.
Starving is a very common but not at all recommended method to cut down the fat as your body goes into a large calorie deficit while starving which leads to unsustainable weight loss.
Further, starving is not only unsustainable but also pose numerous health risks:
- Your metabolism slows down
- Your body works less effectively (Hair and nail growth, Immunity, Reproductive health, Digestion, Skin health, and Bone health)
- May harm your mental health
Do Intermittent Fasting
You all must be thinking- Have they gone nuts? On one hand, they’re saying “don’t starve yourself” and on the other hand, they are recommending Intermittent Fasting.- So guys, let’s just hear us out first!
While Starving and Intermittent Fasting sound the same, they are poles apart in approach. While starving is eating way less than your hunger, intermittent fasting is a cycle between “eating” and “fasting” periods- the widely accepted form is 16:8, in which you don’t eat for 16 hours and eat for 8 hours.
While starving is cutting down on a large chunk of calories, intermittent fasting is the sustainable calorie deficit.
Being on a calorie deficit regime can work wonders for your body. It can:
- Significantly drop your insulin level
- Increase Human growth hormone (HGH) levels
- Promotes Cellular repair
- Helps losing weight and visceral fat
- Beneficial for the heart’s health
Now you know that in the fat-loss journey, small & sustainable changes matter the most than over-the-top unsustainable ones. Also, the goal has to be Fat Loss and not Weight Loss.
Also, if you’ve read the entire blog, you must be wondering if it’s all about Fat Loss, then why we named our blog “Dieticians’ Top Diet Tips for Weight loss”. Well, that’s what people are searching for the most nowadays and we need your support so that it reaches more people. Make sure to share it with your contacts.
Until then Keep Vibing!
-Anchal, Habit Development Expert at Health n Vibe