Why is it said that weight loss is not weight loss, but weight loss? 3 ways to lose weight without losing muscle

Watching the numbers on the scale drop and cheering with joy? Don't rush to be happy yet! You may be experiencing a 'fake weight loss' - losing weight without changing waist circumference, or even having looser skin. It's like replacing thick clothes in the wardrobe with thin clothes, which may appear smaller in size, but the actual number of clothes hasn't decreased at all. The real way to lose weight is to get rid of those old clothes that you don't wear and give the wardrobe a complete break.

What is the difference between weight loss and fat loss?

1. Numerical games vs. substantial changes

Weight loss may involve the loss of water, muscle, and fat, just like cutting off a whole watermelon. Losing fat is precisely digging out the watermelon flesh and retaining the most nutritious parts. Muscle density is three times that of fat, which is why two people of the same weight may have vastly different body types.

2. The cost of health varies greatly.

Rapid weight loss often accompanies a decrease in basal metabolism, forming a predisposition to obesity. Scientific weight loss can increase muscle mass, making you a physique where you can lose weight even while lying down. Studies have shown that for every 1 kilogram of muscle gain, an additional 50-70 calories can be consumed per day.

3. Differences in persistence of effects

70% of the weight lost through dieting will rebound within one year. The slim figure obtained through weight loss is like installing a natural shaper on the body, making it much easier to maintain.

2. 3 Scientific Weight Loss Core Methods

1. Protein Priority Principle

Eat enough high-quality protein, such as fish, eggs, and milk, the size of your palm before each meal. The thermal effect of protein is as high as 30%, which means that eating 100 calories of protein requires the digestion process to consume 30 calories. More importantly, it can protect muscles from being broken down.

2. Strength training is essential

Don't just do aerobic exercise anymore! Three 20 minute strength training sessions per week are more effective than running for an hour every day. Starting from compound movements such as squats and plank supports, multiple muscle groups can be activated simultaneously. Remember: Muscles are the best shapewear.

3. Intermittent fasting strategy

compresses eating time within 8 hours and only drinks water for the remaining 16 hours. This mode can force the body to switch energy supply modes and prioritize burning fat. Pay attention to gradually starting from a 12 hour fasting period to avoid hypoglycemic reactions.

3. Avoid common misconceptions about weight loss

1. Focus too much on weight figures

It is recommended to use a body fat scale or a soft tape measure to measure waist circumference. Muscle gain may cause temporary weight gain, but the body shape will become tighter. Just like renovating a house, when demolishing old walls and building new ones, the room looks more messy, but the result is more beautiful.

2. Extreme low-fat diet

completely abstaining from fats can actually affect fat metabolism. Ensure a daily intake of 20-30 grams of healthy fats, such as half an avocado or a small handful of nuts. These high-quality fats can promote the absorption of fat soluble vitamins.

3. Lack of sleep and vigorous exercise

Staying up late can increase cortisol levels, directly leading to abdominal fat accumulation. Instead of dragging your tired body to the gym, it's better to ensure 7 hours of high-quality sleep first. Growth hormone secretion is most vigorous during deep sleep, which is a natural fat burning agent.

Now you understand why fitness enthusiasts may not necessarily be light in weight, but they dress very stylishly, right? True weight loss should be the process of reshaping body composition. Just as decorating a house requires distinguishing between load-bearing walls and partition walls, weight loss also requires distinguishing between the muscles that should be preserved and the fat that should be lost. Starting today, shift your focus from weight numbers to body circumference, and you will receive unexpected surprises!