Sometimes the wording we use makes a problem harder to solve. If you're too fat, you say you want to lose weight. However, losing weight won't necessarily get you where you want to be. Losing fat will. Getting that distinction right makes all the difference.
Why Losing Weight Isn't the Key
Even doctors and nutritionists send us the wrong message by using the wrong words. They talk about losing weigh when they should be talking about getting fit and reducing your body fat. This example will show you what I mean.
You and your identical twin go to the doctor for a physical. You both weigh the same and are in the same condition, and the doctor tells you that you're both overweight and need to lose 20 pounds. Your conformist twin immediately joins a quick weight loss diet program to lose the 20 pounds.
You on the other hand, know that there's a big difference between the numbers you see on the scale and how fit you are. So you do something different. Instead of concentrating on losing weight, you start eating healthier, more nutritious meals. You also get serious about that workout program you've been saying you were going to start, and begin lifting weights and running regularly. You've decided to concentrate on reducing your body fat percentage, rather than worrying about your exact weight.
After six months, you and your twin go back to the doctor for a follow-up visit. They weigh you and give you all the usual tests, then sit you down to talk about the results. Your twin is confident that they've finally outdone you at something, having lost the weight the doctor ordered and then some. You haven't lost much weight at all, so things are looking bleak for you. However, the news the doctor gives you seems surprising. The doctor congratulates your twin on losing 20+ pounds, but tells them that the test results indicate they need to lose another 10 pounds or so. Then the doctor turns to you. While noting that you didn't lose the amount of weight suggested, your test results are now excellent and you are at an ideal weight. What's up with that?
Losing Weight Isn't Nearly As Important As Losing Fat
Your twin followed the doctor's literal advice to lose weight, while you concentrated on what's important: getting fit and losing body fat. While your twin has lost all the weight the doctor ordered and then some, look at them. They're definitely thinner than they used to be. But they're not toned, and are still looking kind of flabby. And you've also noticed that thanks to their aggressive dieting they have less energy than they used to, and honestly, they don't look as healthy as they used to.
In their rush to lose weight at all costs, they did reduce the amount of fat they're carrying. But they also lost muscle mass too. As a result, the ratio of fat to lean tissue on their body (their body fat percentage) hasn't changed much. It might even have gotten worse, leaving them with a higher body fat percentage than when they started losing weight.
You're a completely different story. Sure, you didn't lose the amount of weight the doctor recommended. But with all that exercise and healthy eating, you've added some muscle to your frame. And even though the number on the scale hasn't changed much, you can somehow fit into those old jeans that were too tight just a few months ago. You also don't look flabby anymore. You look toned and fit.
The number on the scale doesn't show it, but you've actually reduced your body fat percentage a good bit. You're also feeling alert and energetic all the time. You're clearly in better shape than you were six months ago, regardless of what the scale says.
Remember What Really Matters
You need to get this one right. Concentrating on weight loss instead of fat loss is perhaps the biggest mistake people make and a big reason why people remain fat and unhealthy. Find a fitness program that suits your life and follow it. Soon you'll be losing fat and getting fit instead of obsessing about your weight. You'll see and feel the results and no one will care about the number you see on the scale.
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