Weight loss is an ever-trending topic. But you need to know the difference between fat loss and weight loss. Weight loss includes reduction of the overall weight of the body including fat, muscle, and water, whereas fat loss refers to the decrease in fatty deposits under the skin (subcutaneous) and organs like the liver and kidneys. Weight loss can happen only if you are on strict diet control and you burn it off. Fat loss means toning down the body by reducing body fat. This requires strength and resistance training techniques and a nutritious diet.

Fat loss tips

Dietary fibers - Soluble fiber absorbs water, making you feel satiated for longer hours, thus preventing weight gain and accumulation of fat deposits. 10 gms of soluble fiber is required daily to lose belly fat. Include more green leafy vegetables, whole grains, lentils, nuts, and seeds for fat loss.

Strength training exercise - Practicing strength training greatly reduces visceral fat to a large extent with low or no metabolism. You can do aerobic exercises like swimming, cycling, and brisk walking.

Protein diet - Protein-rich diet, not only curbs the appetite but also cuts down on fat deposits around the abdomen. Include legumes, dairy products, nuts and seeds, lentils, soy, eggs, fish to burn the fat.

Good sleep - Lack of sleep can lead to hormonal imbalances, trigger midnight hunger pangs, increase appetite thus making you eat more than the required amount of food. Follow circadian rhythm and sleep.

Take healthy fats – Not all fats are bad. Trans fats and saturated fats need to be avoided. Monounsaturated and polyunsaturated fats are good fats that are essential to maintain heart health, prevent arrhythmia. These are available in desi ghee, paneer, groundnut, sunflower, pumpkin seeds, flaxseeds.

(Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice.  Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.)