Nowadays people advise to lose weight first to stay healthy and keep blood sugar under control. Everyone thinks that if weight is reduced then the risk of diabetes will also reduce. But the truth is that weight loss and fat loss are not the same thing. Many times the weight decreases but the fat present inside the body does not decrease and this is the reason why blood sugar and insulin sensitivity are not affected.

In fact, losing weight can reduce the body’s number i.e. the figure visible on the scale, but the real improvement occurs when the extra fat present in the body, especially the visceral fat accumulated around the stomach and liver, decreases. This fat becomes a major cause of insulin resistance. Which means that if you are struggling with the problem of blood sugar then it is more beneficial to focus on fat loss instead of just losing weight.

Weight loss does not mean fat loss

When people start dieting or exercising, their weight starts decreasing quickly. But the weight lost in the initial days is mostly due to water, glycogen and sometimes muscle loss. According to research, if muscles also decrease while losing weight, it can have a negative impact on blood sugar control. Because muscles are considered the most important means of converting glucose into energy. Which means that despite weight loss, metabolic health does not improve.

How does fat loss improve insulin sensitivity?

Fat loss means loss of fat tissue present in the body, especially visceral fat accumulated around the stomach and liver. This fat is at the root of insulin resistance. When this fat reduces, inflammation in the body reduces and the fatty acids that affect insulin also reduce. A research has revealed that just 10 percent reduction in total body fat increases insulin sensitivity by about 30 percent, even if the total weight does not change much. At the same time, not every fat deposited in the body is the same. Subcutaneous fat deposited under the skin is less harmful. But visceral fat accumulated around the organs is the most dangerous. This fat accumulates around the liver, pancreas and intestines and increases blood sugar. Fat deposited in the liver is so dangerous that it releases glucose in the body. Even if blood sugar is already high. This is the reason why many times even people whose weight appears normal become victims of diabetes. This is called metabolically obese normal weight.

Is it possible to lose fat without losing too much weight?

Actually, it is possible to reduce fat without losing much weight and this method is also considered healthy. Many people maintain muscles while reducing fat. This improves insulin sensitivity and improves metabolic health. Even if the weight on the scale does not change much. According to a research, people who combine resistance training with dieting have better blood sugar control than those who only diet. The reason for this is believed to be that the muscles absorb glucose and convert it into energy.

Effective methods for fat loss

• To lose fat, do resistance and aerobic training, which will maintain muscles and burn fat.
• Apart from this, take protein rich food for fat loss, so that there is no muscle loss.
• Include fiber, healthy fats and whole grains in the diet.
• Get enough sleep for fat loss, because lack of sleep increases insulin resistance.
• It is also considered better to avoid fast diets or extreme detox plans for fat loss.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Weight management: People are very upset with obesity, it gives birth to many diseases in the body. This is why people take various steps to lose weight, such as use of medicines and walk in the morning and evening. If you too are thinking of losing calories, then let us tell you how high you need to walk at a speed to lose weight so that calories are burn rapidly and obesity decreases rapidly. Let us know about it in detail.

How fast will you have to walk?

Walking not only helps in weight loss, but it also helps your muscles to grow. It works to improve your heart and reduce stress from your life. According to the expert, if you want to lose weight, then your speed in normal walking should be 3 to 4 km per hour, although it is very low in calories. Your speed in BRICS walking should be 5 to 6 km per hour, it is considered much better for weight loss. After this, power walking comes, your speed should be 6 to 7 km per hour, it is considered appropriate to burn more calories.

Apart from this, if you look at the calorie burn, then if someone’s weight is around 60 kg, then if he runs in 5 kilometers one hour, then he burn 200 to 220 calories. On the other hand, if the weight is 70 kg, then 250 to 260 calories are burnt, while if the body weight is 80 kg, then the calorie burn from 300 to 320.
According to Harvard Health Publication (2021), a 70 kg person can walk about 150 calories by walking at a speed of 6 km per hour.

Understand in easy multiplication mathematics

If you have not yet understood anything, then understand in easy multiplication mathematics that you have to burn 7700 calories to reduce 1 kg of fat. If you burn 250 to 300 calorie walking daily, then you can lose 1 kg weight in about 20 to 25 days. However it depends completely on your diet.

Benefits of fast walking

If you go fast, then it does not burn only calories, apart from this, there are many benefits. For example, it keeps your metabolism active, so that the process of reducing fat can be quickly. It is also very beneficial for your heart and lungs. You can target the walking of daily 30 minutes to 60 minutes.

Also read: Symptoms of Heart Attack: These 5 signs appear 1 week before the heart attack, somewhere you are not doing its symptoms ignorant

Disclaimer: This information is based on the opinion of research studies and experts. Do not consider it an alternative to medical advice. Before adopting any new activity or exercise, consult your doctor or concerned specialist.

Check out Below Health Tools-
Calculate your body mass index (BMI)

Calculate the age through age calculator

Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

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