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Losing Body Fat vs Losing Weight

Updated on September 9, 2016

Burning Fat like this isn't possible, but these tips will speed up the process

Body Fat

So now your motivated to hit the gym and to burn off some of that excess fat that has been building up. Whether it's extra fat from the holidays, baby fat or just being lazy fat, it's still not attractive anyway you look at it. Losing weight really isn't that difficult once you have set your mind to doing it. It's not a secret, you probably already know that basically all you have to do is burn more calories than you consume through a weight training routine and proper diet. However your body weight fluctuates daily for a number of reasons. You could easily lose seven to ten pounds by simply performing a colon cleanse. Just because the scale moved doesn't necessarily mean you have lost fat. Even the most novice fitness enthusiast knows that a diet, regardless of what type, is merely temporary and more than likely the weight lost will return once the normal bad eating habits resume. The only way to lose weight and actually keep it off is by changing your body composition (muscle to fat ratio). It doesn't take rocket science, however there are certain areas one should focus on when they jump on the fat burning band wagon. Concentrating on these key areas can determine whether or not you burn fat and exactly how fast you will burn it.

Fat burning foods

Burning that body fat

Fat Burning Diet

What you put in your mouth everyday is more important and has more of an effect on your body than your daily weight training or cardiovascular routine. If you think about it, it's simple math. You eat between 3 to 6 times a day (will vary depending on the person). Do you workout between 3 and 6 times a day? So which do you think will affect you more? When you start on your fat burning journey and start the calorie counting, manipulating your fat intake should ironically be put to the side for a bit. One of the biggest reasons is that your brain and all the other major body organs need fat to function properly. Proteins are the building blocks of the body, so you really don't want to mess with them too much. Just ensure your not eating too much of them, the body can not store protein, so any excess will be waste or stored as fat. The first macro-nutrient group that should be managed under a microscope is your carbohydrates. Your carbohydrate levels should dictate the amount of weight you are losing and how fast you are losing it. You should gradually start decreasing your carb levels by 30 to 60 grams(depending on the person) a week. It doesn't seem like much, but remember this is a process, your not going to drop loads of fat in a week. Avoid sugar like it's the plague. Not only does it not have any nutritional value, but it's also the main precursor of fat. The more sugar that's in your body, the more fat your body retains. All processed junk foods should be taken out of the fat burning equation as well.

Broiled Tilapia Parmesan

Ingredients for Broiled Tilapia Parmesan

  • 1/2 Cup Parmesan Cheese
  • 1/4 cup Butter, Softened
  • 3 tablespoons Mayonnaise
  • 2 tablespoons Fresh Lemon Juice
  • 1/4 teaspoon Basil, Dried
  • 1/4 teaspoon Black Pepper, Ground
  • 1/8 teaspoon Onion Powder
  • 1/8 teaspoon Celery Salt
  • 2 lbs Tilapia Fillets


  1. Preheat ovens broiler. grease a broiling pan or line with aluminum foil.
  2. In a small bowl, mix Parmesan cheese, butter, mayonnaise, and lemon juice. Season with dried basil, black pepper, onion powder and celery salt. Mix well and set aside.
  3. Arrange fillets in single layer on prepared pan. Broil a few inches from heat for 2 - 3 minutes. Flip fillets over and broil a couple of more minutes. Remove from oven and cover with parmesan cheese mixture on topside. Broil for 2 more minutes or until topping is browned and fish flakes easily with a fork. Do not overcook fish

Cardio training

Training Routine

Weight training is imperative in changing your body composition when your trying to lean out. When your attempting to gain muscle mass, you should use more anaerobic weight training routines (more intense and promotes power and strength), but when trying to lean out your training regimen should change to more of an aerobic routine (low intensity and energy generating). You don't want to lose the muscle you already have, so that means you lower the weight being used and start pumping out the repetitions, adding 5 to 10 reps onto each of your sets, for some people maybe even more repetitions. It really depends on you and how stubborn your fat stores are. When it comes to cardiovascular training, interval training has displayed the most effectiveness when it comes to burning fat. An example of interval training would be 2 to 4 minutes of intense cardio at a high level, followed by the same amount of time at a lower intensity. Your breathing will slow down during the lower intensity, but your heart rate will stay high enough to continue to keep burning fat at the highest possible level.

Fat burners

Fat burners/Supplements

There are so many different supplements on the market that are effective or I should say have been effective for me. I guess the hardest decision would be whether to go with a stimulant based fat burner, which burns fat through thermogenesis (process that increases energy output, elevating your metabolism and utilizes fat cells as energy) which is my choice personally because I enjoy the energy kick or a stimulant free fat burner which controls the release of cortisol and augments fat burning enzymes. It's hard to say which is more effective as they attack the fat in a different manner, but obviously the stimulant free one isn't going to give you that boost of energy that a lot of people want and love. Which ever you chose, use in 3 to 4 week increments and take notes of their effects on you and your body. You should be able to tell relatively fast which works better for you and is giving you what you want and need to reach your goal.

Rest plays a big part


Rest is an important factor as well as your training and diet. Some people seem to think resting means a no weights day or a swimming/hiking day. No rest means exactly that, rest. A lot of times, a diet can put stress on your body and send it into a starvation mode/state of panic. Your body realizes that its not receiving the normal calories that it's use to getting on a daily basis to function properly resulting in the conservation of fat and burning of muscle. When your stressed, your body releases a hormone called cortisol, which is commonly referred to as the stress hormone. This hormone causes fat gain and retention. If you're in a very stressful point in your life, starting a new diet is probably not a very good idea, as your fat burning efforts could be in vain and may not result in the desired outcome. Stress levels should be kept at minimum so that the body restrains from the release of cortisol as much as possible. A good massage or maybe a Yoga class would be a way to effectively relieve some stress.

Losing weight/burning fat is a process, so you have to understand how the human body works, more importantly how your body works and not have unrealistic expectations. Your not going to lose 30 lbs in in 30 days as some of the commercials suggest. Even if you could, it wouldn't be all fat that you lost and it most certainly wouldn't healthy. Your fat burning journey is a process, your process, doest matter what anyone else is eating or doing? Focus on you and yours. Once your body composition has changed, your weight will be easier to maintain and it will be easier for you to turn into one leaned out, fat burning beast.


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    • greenmind profile image

      GreenMind Guides 

      3 years ago from USA

      Good advice but I would add a good amount of weight lifting or full-body exercises like pull ups and squats to really preserve muscle.

    • MsDora profile image

      Dora Weithers 

      6 years ago from The Caribbean

      Never really thought of rest as part of the program, but you make sense. It's those sugars that are the real culprits. Your instructions are very clear. Thank you.

    • jpcmc profile image

      JP Carlos 

      6 years ago from Quezon CIty, Phlippines

      I'm becoming more sedentary nowadays because of my work. I need I've notice bulges where i don't want them. This is a good reminder to keep a healthy lifestyle from diet to physical activities.

    • DDE profile image

      Devika Primić 

      7 years ago from Dubrovnik, Croatia

      Learning to Burn Fat Faster sounds a helpful and informative hub, and is also useful to many readers.


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