4 SIGNS THAT YOU ARE LOSING WEIGHT AT THE EXPENSE OF WATER AND NOT - FAT
When we want to lose weight, of course, we want it at the expense of fat. The difficulty is knowing exactly whether we are losing weight at the expense of water or fat. There are several ways to find out:
1. FOLLOW A DIET LOW IN CARBOHYDRATES
According to some studies, a diet that contains a small amount of carbohydrates and a large amount of protein is a safe and effective way to lose weight. (When we say small amount, we mean 60 grams of carbohydrates per day.)
In fact, a study published in the Journal of Pediatrics shows that adults who reduced their carbohydrates by 20 grams and increased their protein intake lost more weight in three months than those who reduced their fat intake.
However, it must be said that weight loss occurred at the expense of water - especially if the previous diet included a high amount of carbohydrates.
When we take in carbohydrates, the body converts them into glucose. The water and glucose molecules then combine to form glycogen, which is stored in the muscles and liver so that the body can use it when it needs energy.
The more carbohydrates we take in and store as glycogen, the more water we store.
That is why when we reduce carbohydrate intake, we reduce the water content in the body.
2. LOSE WEIGHT VERY QUICKLY
Unfortunately, this perspective often causes us to become overwhelmed when it's time to start a project. If you've lost up to 10 pounds in a week with a strict diet and exercise program, this too has only happened at the expense of water.
According to experts, burning 500 calories a day is recommended, which means losing 2-3 pounds a week. And if you do not lose a lot of weight - 40 and more - you will not be able to lose 1-2 kilograms a week in a healthy way.
Even when you are not cutting down on carbohydrates to burn calories, your body uses glycogen for energy - and when you use it, you are expelling water from your body.
This is why you see changes in the scales in the first few days after starting the diet.
3. YOUR WEIGHT VARIES CONSIDERABLY FROM DAY TO DAY
If your weight has remained unchanged in recent days, do not be surprised. It is very difficult to gain and lose weight overnight.
When your weight fluctuates significantly on a daily basis, this too is done solely at the expense of water.
Think about it: To lose up to 1 kilogram a week, you need to burn 500 calories a day, and to gain 500 grams of fat a day, you will have to eat more, which means 3,500 calories more per day.
That is, if you eat 2000 calories a day, you will have to get 5500 calories a day.
Therefore, if you radically change your diet from day to day - which means switching from zero to too many carbohydrates or vice versa - you will quickly increase and decrease enough water content to change the numbers on the scale.
4. YOU NO LONGER HAVE CLOTHES AS GOOD AS BEFORE
Aside from the scales, your clothes are an unmistakable method of testing for weight loss.
If you lose weight at the expense of water, you will not notice the change with clothes, and if you do it at the expense of fat, you will also lose circumference, as a result of which you will have more loose clothing than before and at this time you know for sure that you will lose body fat.
In addition, you can control your body fat and make changes to see if you are losing it.
HOW TO MAKE SURE YOU REALLY LOSE WEIGHT AT THE EXPENSE OF FAT?
· ENOUGH SLEEP
Do not deny the importance of sleep in weight loss, insufficient sleep directly affects the feeling of hunger and hormones.
Take for example one of the studies conducted in America, who slept only 4 hours a night for 5 nights and consumed 300 calories more compared to the days when they slept 9 hours.
So for weight loss and general health, it is recommended to get 7 to 9 hours of sleep a night.
· A WELL-BALANCED DIET
It looks attractive to cut calories and eliminate all carbohydrates from your diet, but if you look at it in the long run, you will definitely fail.
See also: The most effective diet for weight loss
You will lose weight very quickly, but as soon as you change and return to the old food, you will gain the lost weight very quickly.
Instead, fill your shopping cart with high-quality fruits, vegetables, meats, dairy products and fiber-rich carbohydrates such as whole grains and starchy vegetables.
Balance foods to get a maximum of 500 calories throughout the day (fat, carbohydrates and protein).
LIFT WEIGHTS REGULARLY
Unlike fat, muscle tissue is metabolically active, which means it needs energy, even when resting.
So the more muscle mass you have, the more calories your body uses on a daily basis. (I.e. faster metabolism.)
If strenuous exercise is not in your program, add a full body loading session 2-3 times a week.
For weight loss, 3-4 sets of 6 to 12 repetitions are recommended while taking a break Control for 1-2 minutes.
By following these tips, you will be able to choose between losing weight or fat at the expense of water.
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