Understanding Fat Loss & Body Fat

woman measuring waist to help in understanding fat loss

When most of us embark on a journey of weight loss, we have a vague idea of fat loss and body fat but haven’t fully dived into the details to understand what fat loss and body fat are really about. To achieve a healthier and more balanced lifestyle, you need to look into how your body works and the way it controls weight. There are many factors to consider when it comes to fat loss & body fat, such as how our habits impact them, knowing what fats we have in our bodies and the way our metabolism works. Let's delve into the different types of fat, how the body deals with fat and more. 

Understanding Fat Loss

To effectively lose fat, it’s key to understand how fat loss works. Fat loss involves the body using the stored fat as energy by breaking it down. This is usually done through exercise and a change to your diet. It’s important to acknowledge that factors such as lifestyle choices, hormones and metabolism, all play a part in fat loss. As a lot of us aim to lose excess weight, we must implement a maintainable approach including consistent exercise and a balanced diet. Fostering a sustainable lifestyle not only helps us lose weight but promotes a long healthy life.

The fat that is stored in our bodies is burnt to produce energy. This process can show improvements in the body such as toned and improved body composition, increased fitness abilities and energy levels. It’s also key to remember that not everyone will benefit from the same approach, so implementing a personalised program that involves consistent exercise and a healthy diet will help you develop a sustainable lifestyle and reach your goals.


person using scale to measure body fat

Understanding Body Fat

Fat can be associated with negative connotations, but understanding the different fats we have in our body is important to keep ourselves healthy. Body fat is a normal essential part of our bodies that plays a vital role in protecting our organs, giving us energy and regulating our body temperature. There are two different types of body fat:

Essential fat

  • This is the necessary fat the body needs to function properly. It is the minimum amount of fat the body should have to keep the body functioning and is found in vital areas around the body.

Subcutaneous fat

  • This fat is found just under the skin which is the target when aiming to lose weight. Subcutaneous fat provides insulation for the body, helping to regulate its temperature. It is also an energy storage, however, having too much of this fat in the body can lead to health risks.

How fat is spread across the body varies from person to person based on factors such as diet, genetics and exercise. The body needs to have some body fat, but if the body starts to obtain excess fat, this can begin to lead to health problems. Therefore, implementing a balanced diet and regular exercise is key to ensuring a longer and healthier life.

How to Understand Body Fat Percentage

If you are unfamiliar with what body fat percentage is, it’s the portion of your overall body weight that is made up of fat, which includes both essential fats and subcutaneous fat. Body fat percentage is used to gauge overall health and fitness. It’s also a valuable way to monitor your progress in fitness and weight loss.

There are several ways in which you can measure body fat percentage, but they may not always provide an accurate calculation. To obtain the most accurate measure possible, you should consult a medical or fitness professional, and they can also assist you in creating health and fitness goals.

Understanding Saturated Fat

When planning your meals, it’s important to check the amount of saturated fats in the foods you’re buying and consuming. Saturated fat is a type of fat that can be found in certain food items such as cheese, butter, meat, cakes and lots more. Our bodies do require some saturated fat, but consuming too much of this fat can result in high levels of cholesterol, which is carried through your blood. If your cholesterol rises too much, it can lead to heart disease and the risk of strokes. This makes it important to know about the foods you are consuming to ensure you are having a balanced diet.

It’s important to remember that we can treat ourselves once in a while, we can consume some saturated fats but not ingest excess amounts of it. It’s better to opt for healthier options including fruits and vegetables or substituting saturated fats for healthier fats. This way we can foster a healthy body and promote longevity. 

healthy food that can aid fat loss

Understanding Fats in Foods

You might look at the fat levels in foods and go to put it back, but not all fats are bad for you. Fats play a big part in providing our bodies with energy and aid in numerous bodily functions. As discussed earlier, saturated fats negatively impact the body when consumed excessively. Unsaturated fats are the opposite and are good for the body, lowering cholesterol and are better for the heart. Substituting saturated fats with more unsaturated fats will promote a healthier heart and body. Another fat found in food is trans fat, which is another fat that increases the level of cholesterol in the blood like saturated fats and is mainly found in processed foods. 

We are all guilty of consuming unhealthy foods, but it’s important we limit the consumption of these bad fats and consume an adequate amount of good fats to ensure we are receiving energy for the body and fostering a healthy diet. By understanding the fats in the foods we eat, we can make informed decisions about our food consumption to ensure we are implementing a healthy diet.

Lose Weight With Village Gym

Embark on your weight loss journey at Village Gym, with our state-of-the-art equipment and facilities, you can reach your weight loss goals. We have a plethora of cardio machines available if that is your main focus, or a range of weights to help build your strength, or if you want something a bit more social, we have group fitness classes to help keep you motivated.

If you’re looking for a cool down after your workout, take a dip in our swimming pool, or relax and enjoy our steam room and sauna. With gyms up and down the nation, find a village gym near you and sign up today!

FAQs about Understanding Fat Loss & Body Fat

Should I aim to lose weight or body fat percentage?

Fat loss is a more targeted approach and helps to reduce the risk of health complications like stroke and heart disease. It’s also important to recognise when aiming to lose body fat percentage, that the body still requires fat to perform bodily functions. Trying to lose this type of body fat can be dangerous and lead to health complications.

Where on my body will I lose fat first?

This will vary from person to person, based on factors such as body composition, genetics and hormones. Fat loss happens throughout the body and results can show in areas sooner than others such as the face and neck. However, you can’t target fat loss so implementing a consistent routine and healthy diet will help promote an overall even weight loss.

Why am I not losing weight when I’m losing fat?

You can gain muscle mass as you lose fat. The combination of strength training and a healthy diet that contains sufficient protein will build muscle mass. Having more muscle mass and less fat while maintaining your weight is perfectly healthy.


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