Do You Want to Lose Weight?

If you answered yes, you are missing the bigger picture! What you really want is fat loss!  It’s easy to lose weight you just don’t eat, unfortunately, the weight you lose will be both muscle and fat which is not healthy for the integral structure of your body.
To be successful with weight loss you should be preserving as much muscle as possible or even gain some, while at the same time lose as much body fat as possible. Your body fat % is a key indicator of your success, not just what the scales say!

Why is muscle important?

Muscle is vital to your success for losing fat. Why you thinking? Well the more muscle in the body the better your metabolism operates therefore you burn more calories per day. You see it’s all about these amazing powerhouses in our cells called mitochondria! The muscle you build basically means your body has to create more of them. You can do this a number of ways like high intensity exercise or weights for example. By creating a large demand for energy  your body is forced to create new mitochondria in order to be prepared for the next time your muscles call on that needed extra energy.
The great thing about muscle and mitochondria is that they are active tissue. Unlike fat, they need constant energy to maintain themselves – energy like fatty acids. What does this mean? It means that your body will be burning fat at all times of the day – even while you’re sleeping. Yes, it is possible to burn fat in your sleep!

Don’t Worry About Your weight

Too many times successful dieting is sabotaged because of a meaningless number on a scale. Why should this matter at all? It can’t tell you if your clothes fit better, it can’t tell you if your body fat percentage has changed, and it definitely won’t tell you that you’re looking any better.
When you start dieting, it is imperative that you track your progress using methods other than the scale. You need progress measuring tools that are going to track fat loss – not weight loss. Things like body fat callipers, tape measures, pictures, clothes sizes, and people’s comments are all going to be more useful for you. Don’t worry about your weight – even if it goes up. If you’re looking better, you’re weight doesn’t matter.

Preserve Muscle While Losing Fat

If your  goal is fat loss, you are going to need to focus on preserving muscle while we lose fat. People tend to sabotage this by eating too little food and too few nutrients resulting in muscle loss. Once you start losing muscle, you are fighting an uphill battle to lose fat. This is one of the main reasons why diets fail!

Follow these guidelines to prevent the dreaded muscle loss

  1. Get in enough calories for your body size and activity level.
  2. Make sure those calories are nutrient dense i.e, fruits, vegetables, meats, legumes,  dairy, and whole grains.
  3. Try to get in 1 gram of protein per pound of lean body weight, and divide that evenly among 3-5 meals.
  4. Eat enough carbohydrates to support your activity level. Use myfitnesspal to calculate if unsure.
  5. Fill the rest of your calories with fat –  (essential fatty acids not saturates!).
  6. Make sure you exercise and give your muscles a reason to maintain themselves

Follow these guidelines and your body will look in a lot better shape than just doing the diet and weight loss option!


Whilst weight loss for people that are heavily overweight fat loss is of far greater importance. Not only as you will look better physically you internally will be far healthier too. Just because someone weighs less on the scales does not mean they are healthy, have you ever heard of the skinny fat person type? Well this does exist and is potentially more damaging for your health than just concentrating on what the scales say!

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