Weight loss ≠ Fat loss! 3 scientific methods to help you truly lose excess fat

Watching the numbers on the weight scale drop, many people can't help but cheer. But the truth may be surprising - you may only lose water or muscle. The fat is still there, neither increasing nor decreasing, and may even quietly accumulate more due to incorrect methods. To truly say goodbye to excess fat, one must first understand the tricks of the body.

1. Why weight loss does not equal fat loss

1. Water fluctuation scam

After extreme dieting or excessive exercise, the body will quickly lose water. Each gram of glycogen breakdown takes away 3 grams of water, and weight may decrease by 2-3 pounds in a day, but this has nothing to do with fat consumption. After drinking two glasses of water, the numbers immediately rebounded.

2. Muscle Loss Trap

Long term low calorie diets can cause the body to break down muscles for energy. Muscle density is 18% higher than fat and has a smaller volume under the same weight. That's why some people may lose weight, but their waist circumference remains unchanged.

3. Stubborn properties of fat

1 kilogram of fat can only provide 7700 calories, while jogging for 1 hour only consumes 300-400 calories. Without a continuous heat gap, fat cells are like a warehouse with anti-theft locks that are not easily opened.

2. 3 Core Strategies for Scientific Weight Loss

1. Protein Priority Principle

Eat enough high-quality protein, such as eggs, lean meat, or soy products, the size of your palm before each meal. The thermal effect of protein in food is as high as 30%, and the digestion process itself burns calories, while also protecting muscles from loss.

2. Strength training combined with

20 minute strength training three times a week, the effect far exceeds pure aerobic training. For every 1 kilogram increase in muscle mass, the basal metabolism consumes an additional 110 calories per day, which is equivalent to burning half a bowl of rice while lying down.

3. Sleep regulation surgery

Staying up late for 3 consecutive days resulted in an 18% decrease in leptin levels and a 28% increase in ghrelin levels in the body. Ensuring 7 hours of deep sleep every day is equivalent to pressing the accelerator button for fat burning.

3. Cracking the cognitive misunderstanding of weight numbers

1. Pay attention to changes in body fat percentage

The healthy body fat percentage of ordinary women is between 21-24%, and that of men is 14-17%. Home body fat scales may have errors, but continuous observation of trends is more meaningful than dwelling on single data.

2. More reliable measurement dimensions

Prepare a tape measure and measure waist circumference, hip circumference, and thigh circumference every month. Losing 1 kilogram of fat results in a waist circumference reduction of approximately 0.8 centimeters, a change that is more intuitive than weight measurements.

3. Establish a long-term mindset

The healthy weight loss rate is 0.5-1 kilogram per week. After rapid weight loss, the body will activate defense mechanisms, making it easier to rebound. Setting the goal to 'lose 5% weight in three months' is actually more likely to be successful.

True weight loss is a body reshaping project, not a simple numbers game. Let go of the obsession with weight and choose a scientifically sustainable approach, and those stubborn excess fat will eventually leave. Starting today, use mirrors instead of weighing scales to let your body lines tell the story of your transformation.