How to Get Fat Loss in a Week

 First things first, it's vitally important to distinguish between eating to maintain your body weight and eating to Fat loss.

If you're fuelling a healthy weight maintenance, the NHS advises eating around 2,000 calories a day, with a healthy balance of carbohydrates, proteins and fats. However, if you're looking to lose fat, you need to maintain a calorie deficit—in simpler terms, expend more energy than you consume.

If you are looking to lose fat, you might feel a little overwhelmed by the 101 diet plans circulating the Internet, various different workouts for fat loss promoted online, plus deluge of contrasting advice which protein powders to use, and when

There’s three explanations for weight loss, says strength and performance specialist Joel Seedman, Ph.D., owner of Advanced Human Performance in Atlanta: Losing fat, losing muscle, and losing water. With a perfect diet and workout regimen, you’ll just be shedding fat loss. But because there are so many moving parts when it comes to dieting and working out, chances may also be losing weight you’d rather keep.But because there are so many moving parts when it comes to dieting and working out, chances may also be losing weight you’d rather keep.

Muscle Loss

Muscle requires constant work to maintain—we all know this. But if your attention is on fixing your diet or upping your cardio in order to burn fat, that focus is probably coming at the expense of strength training.

Water Loss

One of the fastest ways to lose weight in the short-term is to cut carbs—that’s because carbohydrates retain some three times as much water as any other type of macronutrient, Seedman explains. When you cut back on carbs, your body isn’t retaining as much water, plain and simple.

Fat Loss

Your aim is for maximum lipolysisis—the biological process of breaking down fat lipids and triglycerides in either the food you eat or that are already stored in your body. This mostly happens in the mitochondria of the muscles, which is why the more muscle you have, the more fat you burn, Seedman points out. Exercise has also been shown to upregulate those lipolytic enzymes and improve mitochondria function, which is why working out helps you shed fat.

How Do You Know?

If you see more than two pounds disappear in a week, you’re dealing with more than just fat loss. “When guys start upping their workouts and cutting calories, they’ll see fat loss pretty quickly—but never at a rapid rate,” Seedman explains. This two-pounds-a-week is most everybody’s threshold for fat burn. If you drop 10 pounds in a week, the vast majority of that will be water weight and a little bit of muscle loss as well