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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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People first drink coffee as soon as they wake up in the morning. The beginning of the day with a cup of coffee is fresh and energetic. But do the muscles remain strong by drinking more coffee? Researchers in America observed people’s habits and body compositions. Let us tell you whether the result came out in this research?

Why do muscles matter?

Hand and leg muscles are not just for strength. Low muscle mass increases the difficulties in fall, fracture and everyday activities, which can affect freedom life. Researchers often track appendicular scletter muscle mass to BMI ratio (ASMBMI), ie “How much is your body size according to your body size?” It tells the amount of muscle, not performance or balance.

Link to coffee and muscles

Researchers saw 8,333 adult data from the US Health Survey (NHANES) run from 2011-2018. The muscles were measured from the DXA scan and the ASMBMI was extracted. Coffee intake was measured with two 24-hours diet recall, including regular coffee, decaffe and caffeine. In the Statistical Model, age, male and female, education, income, smoking, alcohol, physical activity, BMI, medical conditions, calories and proteins were adjusted so that coffee -taking people can be compared to people.

What results showed?

People who drink more coffee were more muscles according to body size. The ASMBMI was about 13 percent more in the highest coffee -taking group. The highest caffein-taking group saw an increase of about 11-12 percent. No clear link was found in the decaf. But people with Obesity (BMI ≥ 30) did not show this benefit. The reason for this may be that the chronic inflammation in the obesity rapidly breaks the muscles and the small advantages of coffee are overshadow.

Why can coffee help?

The caffeine present in coffee stimulates the nervous system and modulates the body’s fuel use. Apart from this, it contains polyphenols, which are antioxidants and anti-inflammatory. In lab and animal studies, they have been found to be helpful in keeping the health of the muscles better. Coffee is not the star of muscles alone. Resistance training, adequate protein, good sleep and healthcare are necessary to protect regular muscles. Coffee can support it, but the muscles are not the main thing to build or protect. The entire study was published in Frontiers in Nutrition Journal.

What doctors say

Dr. K.C. Balani, Nutrition and Muscle Health Experts, say, “Caffeins and antioxidants present in coffee can be helpful for muscles, but only coffee is not enough to increase muscle mass. Regular exercise, adequate protein and good sleep are most important. Coffee can help in this, but not only can it be achieved from coffee.

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Disclaimer: 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