Losing weight and keeping it off is not only about the number on the scale. It’s also about your body composition. As you lose weight gradually, you will naturally see changes in your body composition-you might gain muscle mass while losing fat tissue. But it’s also important to acknowledge other factors like hormone balance, insulin sensitivity, and appetite control when trying to determine why you are gaining weight or having extreme weight loss.
There are, however, some strategies backed by science that do have an impact on weight management. These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet.
Even a modest weight loss of 5 to 10 percent of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.
What Is Body Composition?
Your body composition is the percentages of body fat, muscle, and bone in your body. It’s not just about how much weight you lose-you might lose muscle mass or healthy weight with weight loss, which can actually slow down your metabolism and make it harder to keep the weight off in the long run. That’s why it’s important to focus on losing fat, not just weight.
How Can You Improve Your Body Composition?
There are a few things you can do to improve your body composition:
- Healthy eating- Eat plenty of protein and fiber, and avoid processed foods.
- Maintain a balanced diet- Focus on strength training to build muscle mass.
- Getting enough sleep- This is crucial for your weight loss and overall health.
- Be mindful of how much you’re eating- Don’t eat too much or too little and avoid going to bed hungry or stuffed since it can lead to weight gain.
- Drink plenty of water every day- This will keep you full and hydrated so you don’t overeat.
Are There Health Benefits To Improving Your Body Composition?
Absolutely! Here are just a few benefits of improving your body composition:
- Improved insulin sensitivity-when you have higher muscle mass, your body uses the glucose in your blood more efficiently to fuel all of your physical activity throughout the day. This means you’re less likely to develop high blood sugar and type 2 diabetes.
- Decreased risk of cardiovascular disease- As you lose fat, your body composition changes resulting in a higher lean muscle mass and lower overall body weight. This can decrease your risk factors for heart disease and help prevent high blood pressure!
- Better mood- With improved sleep, more energy from a healthier diet/low-calorie diet, and exercise that boosts endorphins, you’ll feel happier and more confident.
- Improved quality of life- Strength training keeps your bones strong and increases your range of motion while adding lean muscle mass will give a boost to your metabolism so you burn more calories throughout the day.
- Increased life expectancy- New research has shown that people who have more muscle mass in their bodies live, on average, seven years longer than someone with lower muscle mass.
- Better sleep- That’s right! Getting enough sleep will help you with weight loss by boosting your metabolism and improving your ability to control your appetite. What’s not to love about that?
Why Does It Matter How You Lose Weight?
When it comes to weight loss, there are many different ways to achieve your goals. You can try dieting, exercising, or even taking supplements to help with weight loss. But what if I told you that not all of these methods are created equal? And what if I told you that the way you lose weight can actually have a big impact on your health?
It’s true, the way you lose weight matters. And not just because of the number on the scale. When you diet and begin a weight loss journey, you might not always be losing fat. You could be losing muscle mass instead, which can slow down your metabolism and make it harder to keep the weight off in the long run.
This is why it’s important to focus on losing fat, not just weight. Muscle is important for your overall health-especially as you get older! As weight loss begins, it’s crucial to work toward improving body composition. Strength training keeps your bones strong and increases your range of motion while adding lean muscle mass will give a boost to your metabolism so you burn more calories throughout the day.
How To Control Your Appetite
One of the biggest challenges when it comes to weight loss is controlling your appetite. It can be tough to resist those delicious, calorie-packed treats, but with a little bit of effort, you can learn how to tame your cravings. Here are a few tips for how to control your appetite:
- Eat regular meals and snacks- This will help keep your blood sugar stable and prevent you from getting too hungry.
- Drink plenty of water- Staying hydrated will help you feel full and prevent you from overeating.
- Avoid going to bed hungry or stuffed- Going to bed on a full stomach can make it harder for weight loss to happen.
- Avoid processed foods- Processed foods are high in fat, sugar, and salt which could lead to increased cravings. Eating something healthier and with fewer calories can also help prevent digestive and kidney diseases.
- Add more fiber-Studies show that soluble fibers may promote healthy weight loss.
As you lose weight, it’s crucial to work toward improving body composition. Strength training keeps your bones strong and increases your range of motion while adding lean muscle mass will give a boost to your metabolism so you burn more calories throughout the day. The bottom line is that when it comes to weight loss, you can’t focus on just one thing. It’s important to pay attention to your diet, exercise habits, and body composition to find out why you are gaining or losing weight. Then make changes accordingly! If you are still struggling in your weight loss journey there are plenty of weight loss programs that can provide support for you!