Losing excess fat: your comprehensive guide to achieving an ideal weight

The problem of being overweight is not only limited to aesthetic appearance, but it also has a significant negative impact on the general health of the individual. It increases the chances of developing many serious diseases, such as heart disease, but not limited to; Therefore, losing excess fat has become a necessity and not just a luxury.

In this article, we will focus on some points that include clarifying what fat is, going through the correct way to burn fat while maintaining muscle mass, and concluding with the importance and types of protein in the weight loss journey.

What is excess fat?

When you eat high amounts of calories that exceed your body’s needs, with a lack of physical activity, fat is deposited more than normal in different areas of the body, such as the abdomen and buttocks. This is excess fat.

To determine whether the percentage of fat is excessive or normal, let us first learn about the normal percentage of fat in the body.

Normal percentage of fat

The normal percentage in the human body is determined according to several factors, and varies from one individual to another according to age, weight, and the amount of physical activity performed throughout the day, but the average normal percentage of fat is:

• In men: ranging between 10-25% of the total body weight.
• In women: ranging between 20-30% of the total body weight.

The effect of excess fat on body health

After knowing the normal percentage of fat, let us learn about the effect of excess fat on the health of the body:

• Cardiovascular disease: Excess fat raises levels of harmful cholesterol in the body, which may lead to the deposition of fat on the inner walls of blood vessels, leading to atherosclerosis, and also raises blood pressure.
• Type 2 diabetes: Excess fat causes a person to develop insulin resistance, which increases the chances of developing diabetes.
• Respiratory problems: Fat affects the pulmonary arteries, resulting in breathing difficulties.
• Bone and joint pain: Excess weight increases pressure on the joints, resulting in inflammation of the joints and tendons, such as lower back and knee pain.

Despite all this, and there are still many negative effects, it has become necessary to start losing excess fat from the body, but first, let’s get to know the difference between losing fat and losing weight.

The difference between losing fat and losing weight

The difference between the two terms is:

• Weight loss: It means reducing the total body weight, whether the loss is from fat, muscle, or fluids, and the focus is not on fat loss only.
• Fat reduction: Fat reduction aims to reduce the percentage of fat present in the body, regardless of the total weight. To achieve this, you must follow a balanced diet and exercise to maintain muscle mass.

How to lose excess fat

After knowing the negative effect of excess fat on the body’s health, we will now work to clarify the best way to burn excess fat.

●      The importance of diet in burning fat:

Adhering to a healthy diet is the first step in the journey of losing excess fat. This is done by eating balanced meals that contain all the beneficial nutrients for the body, including proteins, carbohydrates, healthy fats, vitamins and minerals.

●      Drink sufficient amounts of water

This helps enhance your feeling of fullness, which reduces the amount of food you eat throughout the day, and helps you stick to the diet.

●      Doing exercise:

Exercise is divided into:

• Cardio exercises: such as walking, running, and cycling. These exercises raise the metabolic rate and increase the burning of calories.
• Strength and resistance exercises: These exercises increase muscle mass, and muscles act as fat burners, which helps you on the journey of losing excess fat.

●      Increase daily activity:

Such as taking the stairs instead of taking the elevator, or walking instead of taking transportation, this increases the number of calories burned daily, and also improves your general health.

These are some effective steps that will help you on the journey of losing excess fat, but some people face the question: How can I lose weight while maintaining muscle mass? Follow us to find out the answer in detail.

Losing weight while maintaining muscle mass

To achieve this difficult equation, there are some things that you must pay attention to: To help you reach your goal, including the following:

Regular weight lifting exercises

Strength and resistance exercises work to gain and build more muscle mass, in addition to their role in enhancing the nutritional metabolism at the same time. Therefore, you must take care of it to achieve your goal, which is losing excess fat while maintaining muscle mass.

Get enough sleep

• Sleep has many benefits for the human body, including:

Maintaining hormonal balance: which regulates appetite and reduces your feeling of hunger.

• Increase your energy during the day: which leads to increased physical activity, thus burning more calories.
• Muscle building: Muscles are built and the catabolism resulting from strength exercises is compensated for during sleep.

The importance of protein in losing weight

The importance of getting enough protein daily is reflected in many aspects, the most important of which are:

• Maintaining and building muscle mass: As we know, protein is the building block of muscle. Therefore, you must meet your protein needs to ensure muscle building, compensate for muscle damage resulting from exercise, and preserve them from catabolism, which may result from dieting.
• Enhancing the feeling of fullness: Proteins are difficult-to-digest nutrients, and therefore they remain in the stomach for a long time, and this helps you control your appetite for eating.
• Increasing the rate of burning calories: This is the result of proteins requiring more energy and effort than carbohydrates and fats. To be digested and absorbed, in addition to being the muscle building unit that increases fat burning.
• Controlling the body’s hormones: Protein is the building block for many hormones and enzymes, which are involved in each of the body’s vital processes.

Types of protein during your weight loss journey

After mentioning the importance of protein in the journey of losing weight and losing excess fat, we must list the most important types of protein that must be taken care of during that journey, and among the most important protein supplements are:

• Iso Whey Zero

This type of protein supplement is characterized by being high in protein and low in fat and carbohydrates, so if your goal is to burn excess fat while maintaining muscle mass, then this supplement is a good choice.

• Micellar casein supplement

Casein supplement is a protein supplement extracted from milk, and is characterized by its slow absorption, which allows it to provide the body with amino acids and energy for the longest possible period.

• BCAA ZERO amino acids

It is a protein product that mainly consists of 3 amino acids: leucine, isoleucine, and valine. This supplement works to strengthen muscles, increase endurance during exercise, enhance the muscle building process, and speed up recovery.

These were some of the important types of protein for the journey of losing excess fat while maintaining muscle mass.

common questions

What is the most helpful thing to burn fat?

• Commitment to a healthy diet.
• Drink sufficient amounts of water: This helps enhance your feeling of fullness, which reduces the amount of food you eat throughout the day, and helps you stick to the diet.
• Doing exercise.

How do I make my body burn fat quickly?

• The importance of diet in burning fat: Adhering to a healthy diet is the first step in the journey of losing excess fat
• Drink sufficient amounts of water: This helps enhance your feeling of fullness, which reduces the amount of food you eat throughout the day, and helps you stick to the diet.
• Doing exercise.
• Increase daily activity: such as taking the stairs instead of taking the elevator, and walking instead of taking transportation

What increases the burning rate?

Doing exercises, exercises are divided into:

• Cardio exercises: such as walking, running, and cycling. These exercises raise the metabolic rate and increase the burning of calories.
• Strength and resistance exercises: These exercises increase muscle mass, and muscles act as fat burners, which helps you on the journey of losing excess fat.

What is the fastest drink to burn fat?

Water: Drinking sufficient amounts of water helps enhance your feeling of fullness, which reduces the amount of food you eat throughout the day, and helps you stick to the diet.

What food helps burn fat?

Proteins: The importance of getting enough protein daily is reflected in many aspects, the most important of which are:

• Maintaining and building muscle mass.
• Enhancing the feeling of fullness.
• Increase the rate of burning calories.
• Regulating body hormones.

How do I remove stubborn belly?

via:

• Commitment to a healthy diet.
• Drink sufficient amounts of water: This helps enhance your feeling of fullness, which reduces the amount of food you eat throughout the day, and helps you stick to the diet.
• Doing exercise.