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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International no diet day: Every year on 6 May, International No Diet Day is celebrated worldwide. This day is especially to give a message to all those people, who are under constant pressure about their body. This day says- ‘You are perfect anyway, but what does it mean that anything should be eaten without thinking, is it against healthy dieting. Let’s know the real purpose of this day …

Is it against dieting

According to health experts, this is not the case. International No Diet Day does not mean ‘eat without thinking’ or ‘leave fitness’ at all. It is aimed at promoting body positivity, challenging the mental pressure of diet culture, understanding fitness more mentally than physical. Its purpose is that people look at their body not with embarrassment, but understand that health is not just the name of being thin.

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Why is this day important?

In today’s era, there are discussions of ‘Perfect Body’, ‘Six Pack’, and ‘Weight Loss Tricks’ on social media. In such a situation, many people start torturing themselves in the name of fitness, hungry or fitness. This causes damage to the body, mental health falls and hatred with itself also increases many times. ‘International No Diet Day’ tries to convince people that it is necessary to stay healthy, but it is more important to love your body.

How did International No Diet Day begin

It was started in 1992 by Britain activist Mary Evans Young. He started this campaign after a fight with dangerous diseases like anorexia. So that the world can understand that diet is not limited to weight loss, it has also become a mental pressure.

What to do on this day?

Talk positive to yourself.

Celebrate the beauty of the body.

Eat healthy food, but without gilt.

Distance away from body standards spread on social media.

Give a message of body positivity to others too.

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

Also read: You must have known the benefits of leaving sugar completely, now know what is its disadvantage

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