The difference between weight loss and fat loss is 95 kg, and the fat rate is 30% 1. Lose muscle and water, but not fat. 2. The weight has become lighter, the figure has not changed much, and there is more fat. 3. The body is full of fat and soft. 95 kg, fat rate 15%, 1. Reduce fat and keep muscles, and have a more symmetrical figure. 2. girth and body fat are the truth of losing weight. 3. Your figure is obviously different and you have a sense of lines.

Losing weight (1) reduced muscle and water (2) fat did not decrease (3) body shape did not change much (4) there was more fat and soft meat (5) weight became lighter. Lose fat (1) lose pure fat (2) keep muscles in good condition (3) obviously reduce waist circumference (4) have a sense of lines (5) lose weight relatively slowly.

Weight loss ≠ Fat loss, what is weight loss? Losing weight will include reducing fat, muscle and water, not just reducing fat, but generally not changing much. Weight loss can be achieved in any form, such as sweating, defecation, urination, fat burning and so on. What is fat reduction? Reducing fat means reducing fat, but not necessarily reducing muscle. It may even increase muscle while reducing fat. Reducing fat has higher requirements for the body, and it is necessary to increase muscle mass, prevent the loss of muscle and water, and consume fat to a greater extent.

Lose weight or lose fat? If the base is large, you can choose to lose weight first. When you are overweight, you need to lose both fat and muscle, otherwise your body will be very uncoordinated. You can lose weight first and then lose fat. If it is a small base, for people who are not heavy but have a high body fat rate, priority should be given to reducing fat, so they should focus on reducing fat, try to reduce muscles as little as possible, and even add some muscles, that is, reducing fat and increasing muscles.

How to judge whether it is a large radix or a small radix? Calculate body mass index: body mass index = weight (kg), height 2 (m), body mass index >; 28 is a big base, and body mass index ≤24 is a small base. How to lose weight with a large base? You can adopt a diet of 2 1 1, two fists of vegetables, one fist of meat and a circle of staple food, improve your eating habits, quit the diet with high oil, high sugar and high fat, ensure enough water, and drink 2500 ml of water every day for 8 hours. To ensure regular sleep, it is recommended to sleep at 165438+ before 0: 30 every day to ensure 7-8 hours of sleep.

Appropriate exercise as a supplement, large base exercise can not be intense, you can choose jogging, swimming, cycling and other aerobic exercise. 2-3 times a week, 20-30 minutes each time. How to lose weight with a small base? On the basis of the diet of 2 1 1, combined with the diet of 16+8, three meals a day should be controlled within 8 hours to ensure the diversity of diet, not too single diet, balanced nutrition and drinking enough water. Drink 2500 ml of water every day for 8 hours.

It is suggested to use high protein and low carbon water in diet, especially in the platform period. You can try a diet with high protein and low carbon water, keep the habit of exercise, make a muscle gain plan, give priority to anaerobic exercise, supplemented by aerobic exercise, and remember to stretch before and after exercise.