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  • Writer's pictureRamesh Hirani

Discover the Weight Loss Maze: Secrets Unveiled!




Hey there!

If you've ever considered joining one of those weight loss programs that promise mind-blowing results in no time at all, then this email is just for you. But before we dive in, let me drop a fascinating fact on you: Did you know that soccer players can lose up to three kilos of body weight during a 90-minute game? Crazy, right? Well, hold on, because there's more to this story.

Unfortunately, the weight lost during intense physical activities like soccer is mainly water weight from sweat. And here's the kicker: Most of those programs claiming to help you shed pounds rapidly are actually banking on this temporary water loss and the unfortunate loss of muscle mass, which happens before any fat loss kicks in. It's a sneaky trick that can leave you feeling disappointed and worse off than before.

Now, here's the deal: Weight loss is not the same as fat loss. There's a big difference, and it can make or break your journey to a healthier you. Let's break it down, shall we?

First things first, fat and muscle are nothing alike. Fat is like the energy-packed villain, with 9 calories per gram, while the muscle is the lean, mean superhero with only 4 calories per gram. And when it comes to weight, fat takes up way more space than muscle. A kilo of fat has more than three times the volume of muscle. Plus, muscle is alive and kicking, actively burning calories even when you're just chilling. Fat, on the other hand, does nothing but sit there, being a storage unit for excess calories. So, losing weight in the form of muscle mass is a big no-no. Why? Because it means you'll burn fewer calories at rest, and guess what? The weight you lost will come back with a vengeance. You'll end up swapping that hard-earned muscle for fat, and that's not the kind of trade you want to make.

Now, let's talk about how to tell if your weight loss plan is actually working. Pay attention to these signs:

  1. You feel fatigued more easily and struggle with the same weights you used to handle effortlessly.

  2. Everyday activities leave you more tired than usual.

  3. Your body composition remains the same or even worsens.

  4. You see significant drops in weight, but that may actually mean you're losing muscle, which is not sustainable.

So, here's the deal: Your weighing scale won't give you the full story. It'll only show you the numbers without telling you whether it's muscle, fat, or water weight you're losing. Instead, try using a body composition meter or skin callipers. You can also track your waist-to-hip ratio or measure inches lost. Don't panic if the scale shows you've gained weight instead of losing it. If you're losing inches and maintaining a healthy ratio of lean mass to fat or reducing fat, then you're on the right track!

But why does our body go for muscle first before burning fat? Blame it on the calorie deficit. When you don't eat enough to meet your body's needs, it looks for alternative energy sources, and muscle is an easy target. Our body loves glucose, which mainly comes from carbs. So, when carbs are scarce (like during a diet), they tap into the glycogen stored in your muscles. Only when that's depleted does it finally turn to fat for fuel. This is the basic idea behind keto diets too. Okay, let's get to the good stuff. How can you lose fat without sacrificing muscle? It's not rocket science, I promise! Follow these simple rules:

  1. Boost your protein intake. If you're vegan, incorporate legumes, pulses, and beans into your diet. Just make sure you maintain a slight calorie deficit.

  2. Exercise right! Don't neglect resistance training. Yes, cardio is great, but both cardio and resistance training are essential. Research shows that exercise, coupled with regular resistance training, leads to increased muscle mass and retention. And don't forget to spice things up with High-Intensity Interval Training (HIIT) for maximum fat burn.

  3. Rest! Your muscles need time to recover and repair. And guess what? Your central nervous system deserves a break too. So, make sure you get enough rest throughout the week.

Oh, and let's not forget about the calorie deficit. It's crucial, but don't go overboard and cut calories drastically. Remember, that leads to muscle loss, not fat loss. Aim for a daily calorie consumption of around 800 to 600 calories. And please, fill up on vegetables, enjoy a mix of fruits, steer clear of animal dairy and processed foods, and say goodbye to confectionery, fried foods, and alcohol. Junk those junk foods—they're packed with salt, fat, and sugar, which won't do you any favours.

Join us on our mission to achieve your health goals quickly and safely!

So, let's kick some fat's butt and have some fun along the way!


Be Super Happy, Be Super Healthy,

Ramesh

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