When does body use fat?
Our body has two chief sources of fuel: carbohydrates and fat. We can get these energy sources from food, and our body also rations both that we can use when we don’t eat. The body can also use protein as a fuel, but that is typically a last resort.
The body uses the highest percentage of fat for fuel during low to moderate activity, which includes at rest. One way to train your body to burn more fat is to raise the amount of exercise you do at low-moderate intensity.
However, just doing moderate exercise alone has shown to have a variable effect on weight loss.
Researchers have found that adding in high intensity interval training (HIIT) can help promote greater fat loss.
High-intensity exercise burns a higher percentage of carbohydrate, but researchers suggest fat burn is higher after exercise with HIIT and appetite may be suppressed.
How can you increase fat burn?
Increasing your exercise and adding a variety of moderate and HIIT exercise can be helpful to increase fat burn. Adding in resistance training can help you keep your muscle mass while trying to lose fat.
Another way to raise your fat burn is to radically cut back on your carbohydrate intake, increasing healthy fat sources and eating suitable protein.
When the body gets depleted of carbohydrate sources, it will start to break down proteins and fat. When fat molecules are rearranged by the body to act like carbohydrates, they produce something called ketones.
When is weight loss water or muscle loss?
How do you know if you are losing water weight, muscle or fat?
The first few weeks of going through a weight loss period can be typically water weight loss.
Your water level and partly digested food in your gastrointestinal tract can vary through the day and add variance to the number you see on the scale.
These two factors are faster to change with radical diet changes both more and less.
Drastic fat loss can take a longer response than losing water weight. Muscle loss can also happen with weight loss and can occur when food intake is cut radically without exercise.
Cutting food intake rationally and doing a blend of aerobic and strength training can help you keep your muscle mass while trying to lose body fat.
How to promote fat loss instead of muscle loss?
Losing fat mass can take time and a long-term commitment. Doing a trendy diet for a few weeks and losing mainly water weight may help you reach a number on the scale, but it perhaps won’t affect long term goal of burning fat.
Make sure you’re taking nutrient dense foods that can maintain muscle mass without lowering your metabolic rate, and strength training with proper diet can help keep your muscle.
Working with professionals can help ensure you are getting acceptable nutrition and effectively losing weight.