Weight loss is a decrease in your overall body weight. This weight includes muscle, fat, and water in the body. Fat loss, by contrast, designates a reduction in body fat. Waist circumference is a better indicator of fat loss than scales because muscles weigh the same as fat, but their size is different. This makes a ton of difference especially when you work out regularly and stick to a healthy diet at the same time. When you train, you replace fat with muscles 3.
But your waist circumference changes, because muscles are smoother and more compact, taking less space in your body. Healthy waist circumference should be less than 40 inches around for men, and less than 35 inches around for women 4. To measure your waist circumference, you only need a tape measure. A healthy weight loss pace is about pounds per week 5.
How many pounds to lose an inch? In general, it takes about 8 pounds to lose your first inch. That is because most of it will be water weight. A more rapid drop of your pounds in the first weeks of your journey is normal, precisely because of water weight. When you get into the calorie deficit, your body gets the energy it requires initially by releasing its stores of glycogen, a type of carbohydrates stored in your muscles and liver 2. A general rule of thumb is that it takes about 10 to 20 pounds of weight loss in order to go down a dress size, although this varies between individuals as well as clothing manufacturers.
The Centers for Disease Control and Prevention recommends reducing your caloric intake by to 1, calories per day in order to lose 1 to 2 pounds per week. Theoretically, by following these guidelines you can expect on average to lose a dress size every 10 to 20 weeks.
If you've added regular exercise to your weight-loss strategy, particularly strength training, there will most likely be times when you continue to lose inches without losing any pounds. This is because you're replacing fat with muscle. If you replace a pound of fat with a pound of muscle, you won't see any movement on the scales. But because muscle is smoother and more compact than fat, taking up less room inside your body, you should still notice the inches melting away.
For this reason, weighing yourself regularly isn't always the best measure of progress. If you are concerned, we advise consulting your doctor for a professional health assessment. Aerobic exercises, such as walking and swimming, and exercises that target the stomach are best for reducing belly fat. Do a combination of both for quicker results, variety, and more fun!
Target the stomach. Pilates, yoga and chair exercises are low impact and target the core. Try aquatic pilates and yoga in a pool to add water resistance and for a cool activity during the summer. Aerobics and cardio. Endurance exercises that get the heart rate up, whether walking, cycling, swimming or aquatic classes, burn fat and trim the stomach. Ask a friend to join you or expand your social circle by meeting new friends in a fitness class!
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