Weight Loss NHS
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FAT Loss Focused

Thanks again to the encouragers! Smashed 7kms today Plus strength trainig :) PLEASED AS! So a little bit more about me I was UK size 24 now size NZ 12/14 dependant on store branding. Have set a new goal of moving from FAB to FIT - so I have a 15 kg FAT LOSS target, I have now been suitably educated that FAT LOSS differs from WEIGHT LOSS, that my muscle may mean no weight loss, though eventually this will happen. I am on a training program alongside calorie focused diet and was wondering if anyonelse is tracking along these lines? How are you going? Are you focusing on measurements to remain positive and see your changes? Have you introduced protein shakes to help with musce strengthening and training? Thanks and enjoy getting trimmer and fitter :)

4 Replies

Oh wow! Well done. Bet you are really pleased with yourself. I am concentrating on the fat loss for my stomach area been doing zumba, body combat and the gym. I am thinking maybe I need to do something different?


Cool as!! WOW that's heaps right there 3 points of exercise your doing GREAT! I am also focusing on my ab's and thighs post 4 children and I'm reluctantly accepting it will take focused gym exercises and I'm slowly changing my gym routine to be half cardio half strength and tone which is super hard when I enjoy the sweat and physical feedback from cardio vs. Slow definition muscle change BUT it is working plus I'm doing 2 solid rest days taking in protein shakes too


The main problem with weight loss in relation to trying to get healthier is that your body weight is not reliable. Your body weight can fluctuate considerably because it is influenced by several factors like stomach/bowel content, water retention/loss, muscle loss/gain, etc. For example, when you’re in a high protein and low carbohydrate diet and you regularly lift weights, there is a possibility that you won’t gain or lose any weight but your body fat has actually decreased.

People with the same height and weight can look very different if they don’t have the same body fat levels. This is the reason the body mass index (BMI) is very flawed since it doesn't take into consideration a person’s muscle mass and body fat. This is why the weighing scale usually misleads you. It would be better to rely on the mirror, pictures and your clothes.

First of all, if you want to make sure you’re losing fat you need to measure your body fat accurately. There are several methods for measuring body fat like using a skin fold caliper, bio-electric impedance analysis, hydrostatic weighing and DEXA scanning.

To make sure you’re losing body fat and not muscle or anything else, you need to lose weight gradually. The normal fat you can lose is around 2 to 3 pounds per week depending on how overweight you are. Strength training can also help maintain or build muscle mass. Don’t cut too much calories since doing so promotes the burning of muscle which is used for energy. Cardiovascular exercise can also help you burn fat quickly but you also have to perform strength training exercises regularly if you want to maintain muscle mass.



Hi JadeLong,

I kind of agree with you, insofar as, human body weight really is a bit of an approximate figure for all the reasons you have stated. It is possible to get a fairly consistent weight (good enough to judge your weight reduction efforts by) by weighing yourself first thing in the morning, after your first pee, but before eating or exercise.

And that's by no means perfect.

As for BMI, yes, it isn't the greatest of measures and should probably be seen more as an indicator than a "measure" per se. For most people, the range within the 'normal' band between 18.5 and 25 represents some significant weight difference. And really, BMI wasn't intended to be used for measuring individual persons, it was designed for measuring populations.

That said though, it does have a great advantage of needing only a fairly accurate measure of height - which once you know, usually doesn't change that much - and your current body weight (as reasonably accurate and weighed reasonably consistently).

And, like many "measures" used in various branches of healthcare, it has its shortcomings, but then again, notwithstanding those, if you have a BMI of say 28 or 30 or even more, then you very probably DO need to do something about your body weight for the sake of your health.

Of course, other measures and indicators are available, but they do need additional equipment and knowledge to use effectively, or involve comparatively significant cost.


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