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NUTRITION FOR ‘WEIGHT LOSS’ VS ‘FAT LOSS’

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Image credits:Front Cover: Cseh [email protected]

Introduction Page: Passakorn [email protected]; Calorie deficit page: Cathy [email protected]; Fat loss page - image 1: [email protected]; image 2: Nadia [email protected]; image 3: Cseh [email protected]

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Nutrition for ‘Weight Loss’ vs ‘Fat Loss’INTRODUCTION

This is a pretty important topic, as I’m sure you’ll agree. When it comes to weight loss, many people seem to want to shift those excess pounds as quickly as possible and they see this as the gold standard of results.

But whilst losing weight may be a sign that we are heading in the right direction, it does not

always mean that we improving our body composition.

Now don’t get me wrong, there are some people who would benefit from weight loss, and

others who would benefit from both weight loss and fat loss.

In this guide, I want to shed some light

on the differences between attaining

these two results, and how nutrition

differs in each instance.

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Weight loss - Aiming to lower the numbers on the scales.

Okay, this one is really simple: Calorie Deficit.

It doesn’t matter whether you are eating Chinese takeaway, pizza, burgers and chocolate

every day (although I don’t recommend you do this), or have the most nutrient-dense intake

on the planet.

Scientifically speaking, if you need to consume

2000 calories per day to maintain your weight,

but you’re only consuming 1500 calories per day,

then you will lose 1lb of weight each week.

The problem here, is although you can see a

change on the scales - and in your head you may

be super happy with this - you are very likely

to have lost weight from both fat and muscle

tissue, unless you are paying careful attention to

the quality of the macronutrients as well as your

training.

So in actual fact, the results in your overall body

composition have actually either stayed the same,

or possibly reduced in quality.

This is not what we want!

2


Fat loss - Reducing fat mass (adipose tissue) in the body.

Now in most situations, what we really want to do is reduce our fat mass.

Fat loss with a combination of weight loss is generally the ideal, but again, fat loss is the gold

standard more often than not.

Here are some simple principles we have to follow to get the most out of our fat loss

strategy...

1. Signalling muscles to grow/adapt through resistance exercise.

3. Creating a calorie deficit so that the only place left to lose weight is through fat loss!

2. Using nutrition to

preserve muscle tissue.

3


Let me explain each of these points so you know exactly what to do...

1. SIGNALLING MUSCLES TO GROW/PRESERVE MUSCLE TISSUE

You may be doing this already. You must be regularly taking part in resistance or high

intensity training in order to signal your muscles to grow/repair/preserve due to the new

stresses you place on them. Your muscles are very clever, and will adapt as you gradually

increase the stress over time (longer workouts, heavier weights, fewer rest periods, etc.)

2. USING NUTRITION TO PRESERVE MUSCLE TISSUE

Here you need to be consuming enough good quality protein each day. You also need to

spread the protein intake out evenly throughout the day. If you consume 90g protein for

breakfast, then very little for lunch and dinner, this won’t be as effective as consuming 30g

during each of the three meals.

Spacing protein intake evenly throughout the day will ensure your bloodstream carries a

continuous source of protein to your muscles in order to repair and grow.

Here are some examples of protein-rich food sources:

ChickenTurkeyBeef LambPorkFishSeafoodEggsGreek yoghurt

Cottage cheeseLentils (v)Beans (v)Tofu (v)Red/ green lentils (v)Quinoa (v)Freekeh (v)Chickpeas (v)Black beans (v)

Kidney / soya / edamame beans (v)Peanuts / peanut butter(v)Pumpkin seeds (v)Cashew cream (v)Nutritional yeast (v)Tahini (v)Gram / Chickpea flour (v)

3. CREATING THE CALORIE DEFICIT

Okay, so here’s the easy bit again. Think about what you have done so far... you have told

your muscles to grow/preserve, and also provided them with all the protein needed for this

to take place throughout the day. If you are in a calorie deficit, the only place your body has

left to lose the weight by default is fat.

(v) = vegan

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Hopefully you now have a really simple system to follow to enable you to enhance your

body composition results through exercise and nutrition, rather than focusing solely on the

number shown on the scales.

Also it’s worth asking yourself this question: If you lost no weight at all this month, but

went down a belt/dress size or two, and everybody could visually see the difference in

you, would you be happy?

Of course you would!

Remember it’s not always all about weight loss. Your body is a complicated system.

Hormones, hydration levels, stress levels and food in the gut are some factors which can

affect your weight. Therefore, you cannot rely on body weight alone when assessing progress.

Ideally, steady weight loss is applicable to most of us, but don’t always use it as the only

factor in assessing your results. Some weeks you may lose 1lb of body fat, but gain 1lb

weight from fluid retention. So when you get on the scales, it looks like you’ve made no

improvements. When in reality, you have.

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Here are a few pointers to help you track your progress:

1. Take progress photos every 2 or 4 weeks, ideally at around the same time of day, in similar

lighting if possible. Take 3 photos, front, back and side and record the date each set of

photos were taken.

2. Take your measurements every 2 or 4 weeks, using the guide below. Record your

measurements in a log book or a spreadsheet, to enable you to view them all together

and see your progress.

3. Use your clothes to assess your progress. Are they becoming looser / fitting better?

4. If you want to weigh yourself, avoid the temptation of doing it every day. Once every

week or fortnight is fine. Your weight may naturally fluctuate, therefore weighing

yourself every day may not give you an accurate picture and may also cause your

motivation to suffer.

TAKING MEASUREMENTS

Where to measure:

Chest (level with nipples)

Right arm & left arm

Navel (level with belly button)

Hips (widest part)

Right and left thigh

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