First of all, let’s clear something up.
Weight loss and fat loss are not the same.
The difference between fat loss and weight loss is simple, though way too often overlooked.
Fat loss, as its name already says is a reduction in visceral (wrapped around internal organs) and subcutaneous (underneath the skin) adipose (fat) tissue.
Weight loss can mean anything from loss of fat, loss of lean muscle, glycogen, or even stored water (aka water retention).
Quick bio class:
When your body needs energy, it can draw on its glycogen stores. The molecules, made from glucose in the food you eat, are mainly stored in your liver and muscles. Your body can quickly mobilize this stored glycogen when it needs fuel.
What you eat, how often you eat, and your activity level all influence how your body stores and uses glycogen.
That’s what low-carb and ketogenic diets are promising. By eating very little carbs, your body is forced into a ‘ketosis state’ where your body uses your own fat as a fuel. More about that in my next blog.
Strenuous exercise (HIIT, weightlifting and such) also depletes glycogen stores, causing the body to burn body fat for energy. This is why weight loss shouldn’t necessarily be the end goal.
BUT, I hope you understand that ‘diets’ are only short term solutions for your long term problem.
What I encourage you to do is to stop googling for “best diet”.
We are all different. There is no such thing as “one size fits all”! Some diets can cause more harm to you, they can mess up your entire hormonal system and gut system.
So, how do you lose body fat?
Short answer: By consuming fewer calories than you burn, otherwise known as a calorie deficit.