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Everyone likes to talk
about ‘weight loss’ but what type of ‘weight’ are people actually losing? In
this article, readers discover the truth about the term collectively known as ‘weight
loss’.
Is weight loss a misnomer and do bathroom scales lie?
In 2003 I
attended a seminar entitled ‘Fat Loss not Weight Loss’ as part of my
Naturopathic training. Early in the day the lecturer made a comment that I have
never forgotten.
“You can lose weight just by going to the
toilet!” Although Mr. Eddy ND was stating
the obvious; it wasn’t until that moment that it dawned on me just how
misleading the term ‘weight loss’ can be.
Losing excess
fat, fluid, waste or toxins, should be the goal of any healthy weight reduction
program. However, for most people, the success of a weight loss program is
measured simply by a decrease in kilograms on the scales.
So when ‘Anita’
weighs herself on the scales and she’s 2 kg lighter, she assumes that this is
healthy and what she is doing is working. And of course this is understandable
given that the generalized notion of weight loss, is all anybody ever talks
about!
But what if
that 2 kg weight loss came at the expense of a reduction in muscle and bone
mass? Muscle mass is heavier than fat mass so when it is lost it has a dramatic
effect on the scales. The irony is that muscle mass drives metabolism and
enables you to burn fat more effectively. So while losing muscle mass might
look good on the scales, it actually weakens your overall physique and body
structure, decreases your immunity and slows fat loss.
Therefore, as
any of my clients can attest, it is essential that you know what type of ‘weight’
you are actually losing. There have been instances among my male clientele
where their overall weight has increased but their physique has improved
substantially. This is because their increased weight came from muscle mass
which enabled them to burn more fat.
It should also
be remembered that muscle mass also adds tone to the body and improves its
overall appearance. It also produces increased stamina, strength and energy.
Overall
physique is a very important consideration when attempting to reduce body
weight. Many people have large frames with a high degree of muscle and bone
mass. This can weigh quite heavily on the scales but it is very important for
the body to have a strong structural framework.
The body’s bone
mass peaks at 20 years of age but according to the National Osteoporosis
Foundation, 5 to 7 years after menopause bone mass declines by a whopping
20%.This is because women lose the protective effects of estrogen after
menopause which predisposes them to developing Osteoporosis (porous bones)
which fracture and break easily. Therefore, maintaining a healthy amount of
bone mass is essential to offset this hormonal change.
My advice to
anyone undertaking a weight reduction program is to make sure that they monitor
and manage their progress with regular Body Composition Assessments (BCA) to
ensure that muscle and bone mass is not being sacrificed in an effort to weigh
less on the scales. Ideally BCA’s need to be done every three weeks as bone and
muscle loss can occur with surprising speed.
On a final note
I believe it’s unrealistic to compare one person’s weight loss success with
another because there are so many variables. Among my clients there are
examples of people who weigh lighter simply because they have a smaller frame.
There are also
examples of people who are heavier yet healthier than others, simply because
they have more muscle and less fat mass overall.
Having
conducted countless Body Composition Assessments, I can assure you that
there are definitely risks associated with weight loss if it is not monitored
and managed correctly. Bathroom scales are next to useless because they do not
give you the full picture. Be fully informed about the type of weight you are
losing to avoid serious health issues down the track.
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