Fat Loss, Weight Loss and Weight Gain
Fat loss is a type of weight loss that is specific to losing fat and preserving lean muscle mass. In this scenario, you have that sculpted and toned appearance that most of us desire.
Weight loss is becoming smaller, but not necessarily sculpted or toned. You’re essentially a smaller version of yourself.
The strategy recommended for fat loss is to make sure at minimum, you’re:
1️⃣ In a calorie deficit
2️⃣ Getting adequate protein
3️⃣ Strength training
While dieting, calorie reduction should be taken from fat and carbs. Protein needs to sufficient to ensure that you:
1️⃣ Reduce muscle loss/maintain muscle mass
2️⃣ Optimize your metabolism
3️⃣ Increase satiety
Studies have found that 1.6 grams of protein per kilogram of bodyweight is necessarily to reduce muscle loss, while 2 grams is necessary to maintain muscle mass. This means for a 145 lbs person, you need at least 105 – 130 grams of protein per day to ensure you don’t lose weight in muscle. 😊
On the flip side, if you want to gain muscle, you need to be in a calorie surplus. Losing fat & gaining muscle are two separate physiological processes. This is where many people go wrong. They try to lose body fat AND gain muscle at the same time. Unfortunately, it does not work like that.
If you’d like to learn more about how it all works, let us know. We’re happy to provide clarity. It can certainly get confusing, so we’ve made sure to take the best courses out there to consolidate all the evidence-based information that get results.