WEIGHT LOSS VS FAT LOSS

dr. Alberta Claudia Undarsa

@alberta_claudia
The Biggest Loser: Lost average 128.5 pounds in 30 weeks (4.3 pounds/ wk)

HOW ABOUT AFTER SIX YEARS?

THEY HAD REGAINED AN AVERAGE OF 90 POUNDS
AFTER 6 YEARS (2/3 of the initial weight lost)
WHY?
 WEIGHT LOSS VS FAT LOSS

WATER
WEIGHT LOSS : LOSE FAT + WATER + MUSCLE MASS
MUSCLE FAT
FAT

MUSCLE LOSS: SLOWER METABOLISM

WEIGHT LOSS= SLOWER METABOLISM

More weight = More muscle (to carry the weight) =

higher metabolism
Lose weight = Lose muscle+fat
Lose muscle = Slower metabolic rate

the MORE muscle you have,

the MORE fat you burn
 BIGGEST LOSERS CONTESTANTS LOSE 4
POUNDS/WEEK, IS IT SAFE?

Every 3,500 calories you burn : you lose 1 pound of fat

Cutting 1,000-calories per day: loss of 2 pounds per week

WEIGHT LOSS > 2 pounds (0.9 kg)/ wk 

you lose more than just fat loss, but also muscle loss

Drastic Weight Loss = Muscle Loss and Smaller Metabolisms

 WHY OBESE TEND TO LOSE MORE WEIGHT?

• Obese tend to be inactive: modest amount of exercise  significant calorie burn

• More Bad Eating Habits
• Obese: more fat  more muscle to carry fats  Higher BMR
 VERY LOW CALORIE DIETS FOR OBESE

• Starvation and nutritional balanced diet (500-800 kkal/day) but WITH SUPERVISION
by nutritionist
• Considered a reasonable weight loss option for obesity (BMI>30)
• risk to health that obesity > risk of the diet
• loss of 15% to 25% of body weight in 12 weeks

BUT
25% -50% people don't complete the program
Weight returns rapidly when the diet is stopped
800 CALORIES MEAL
 WHAT IS SUCCESSFUL “WEIGHT”
LOSS?
• REDUCTION > 10% initial body weight maintained for at least 1 year

RAPID OR GRADUAL WEIGHT LOSS?

• RAPID: > 0.7 kg/ week
• MODERATE : 0.3-0.7 kg/week
• SLOW: <0.3 kg/week
• RAPID: 10-25% weight reduction in 3-6 months and maintain >5% weight loss after 4 years

Fast INITIAL weight loss in first weeks is

NORMAL
 HOW?
CALORIE RESTRICTION
• Low-calorie diets : 1200 kkal/day (nutritionally balanced)
• LESS THAN 1200 kal/day: may not be enough to keep you from constant hunger,
which increases your risk of overeating

The Biggest Loser Reality Show:

So the people who lost the most weight on the show weren't necessarily the people who did
the most exercise — instead, it was the people who ate the least

AFTER 6 YEARS:
Participants who managed to maintain their weight loss after six years got 80 minutes of
moderate exercise per day or 35 minutes of daily vigorous exercise
 WEIGHT LOSS PLATEAU

More weight = More fat (to carry the weight) = higher metabolism
Lose weight = Lose muscle + fat
Lose muscle = Slower metabolic rate

Burned calories = calories food intake  PLATEAU

 WHAT TO DO NEXT?

• Reassess your habits

• Lose more weight = either physical activity or calories you eat
• Cut more calories: (but NOT LESS THAN 1200 kal/day)
• LESS THAN 1200 kal/day: may not be enough to keep you from constant hunger,
which increases your risk of overeating
• Increase work out: >30 mins/day
• Pack more activity into your day
PORTION TIPS
 FAT LOSS? HOW?

Do not Burn Eat Eat Get Get some

focus more more more stronger, rest
only on calories protein healthy weightlifti
weight than you fat ng
loss eat

LIFESTYLE CHANGE
 HOW TO TRACK PROGRESS OF MY
WEIGHT LOSS?

• Track Progress Efficiently. Track progress every 2 weeks.

• Stop Weighing Yourself Daily
• Stop Looking in The Mirror. Shoot full body pictures and compare them with
old ones.
• Track Body Fat. (ie: Fat caliper)
• Take Measurements of neck, chest, arms, waist & thighs. Waist should go down,
rest should go up.
• Shoot Pictures. Full body pictures from ankle to neck, front/back/side, every 2
weeks. Compare with your
 IT’S A MISTAKE TO THINK YOU C AN QUIT OR RELAX
ONCE YOU’VE REACHED YOUR GOAL,”
“YOU HAVE TO TREAT IT AS A PERMANENT LIFESTYLE
CHANGE TO COUNTERACT THESE DRIVERS.”