Every year as the clock clicks over from 11.59pm on 31 December to 12.00am on 1 January, millions of people worldwide resolve that this is the year that they are going to lose weight. Promotions will abound for January detoxes, special deals on the latest meal replacement shake craze, and all the diet companies will boost their advertising spend to capture the good intentions (not to mention the hard earned dollars) of those millions. And without a doubt, some of those people will lose weight, and lose it quickly. They’ll feel very pleased with themselves, go back to living normally and BAM, a few months later that weight is right back.
Why weight loss shouldn’t be the goal
The reason behind this yo-yo weight loss and gain cycle is simple. For most people, when they lose weight quickly what they are actually losing is water and muscle tissue. This is then a double edged sword for lean muscle mass is a very effective fat burner, so not only do you lose the muscle tissue you also then create an environment where your body is less able to burn off kilojoules.
We believe it is much better to shift your focus to fat loss. Yes, the numbers will probably still pleasingly head downwards on your scales for a nice little bit of reinforcement, but the approach taken to achieve this goal is different. You’re not going to be looking for a quick fix, but rather making lifestyle changes that will set you up for a lifetime of good health.
How to promote fat loss
One of the most important factors in promoting fat loss, especially that dangerous fat around your abdomen, is regular exercise. Weight bearing exercise to build lean muscle tissue should be an integral part of your weekly fitness routine, combined with whatever other activities you enjoy.
What you are eating of course also plays an incredibly important role in fat loss. There’s loads of diets and approaches to food out there that go in and out of favour, so our advice is to cut down on processed foods, prioritise lots of vegetables in particular leafy greens, and avoid too much sugar (by the way, we’ve said it before, but alcohol is pretty much carbohydrate – i.e. sugar!). Don’t fall into the trap of eating “low-fat” foods, as typically the fat is replaced by a high amount of sugar to make the food more palatable. Choose quality fats such as olive oil, coconut oil and animal fat from free range, grass fed meat. Quality fat in sensible quantities are an important element of overall health. Keep the mantra “Just Eat Real Food” in your mind when making your food choices.
“But I can’t see fat loss on my scales?” How to know if you are getting results?
It can be hard to give up the thrall of the bathroom scales when you shift to focusing on fat loss rather than weight loss. And for most people, they will absolutely lose kilos when they first embark on this lifestyle change, but it doesn’t show the full picture.
In contrast, regular DEXA scans can show how your body composition is changing and give you visual proof of fat tissue being replaced by lean muscle mass. We can show you how many kilos of fat you have lost, not just how many kilos of fat, water and muscle you have. Our clients find that this information is very motivating and helps to no only ensure their training is on track, but maintain their lifestyle changes long after rapid weight loss has stopped and they move into maintenance phases of health.