Burning fat and losing fat are two different things. Nevertheless, they can all lead to weight loss. But you may ask, “How do I know I’m burning fat? Will I notice some muscle curves and experience better sleep?”
How Do I Know I’m Burning Fat?
Here are some of the signs that can tell you that you’re moving in a good direction.
1. Improvement in Your Well-Being
It’s important to note that losing weight doesn’t just make your clothes fit better, but it’ll also improve your overall well-being.
According to a 2013 study, people who tried to lose weight reported feeling more vitality. They also reported being less depressed and anxious than before their weight loss journey.
2. You Have Fewer Cravings
But before you can experience this sign, your diet must be high in protein and fewer in carbs and fats. Thus, it’s important to prioritize protein when trying to lose weight.
When you do include more proteins, you’ll notice that you’re not hungry all the time. The reason for this is that the amino acids in protein can send a signal to your brain that you’re full. This signal isn’t sent when you eat more fat or carbs.
On the other hand, if you follow a vegan diet, the satisfaction signal is quite stronger when you focus on vegetable protein. That is, according to this 2013 study.
3. You Look Leaner
This is common because when you burn fat, you may also lose weight. Unfortunately, you may feel discouraged if you’re targeting fat loss.
That’s one reason you need to take photos of yourself so you can have something to compare with as you progress. In that way, you won’t rely on your memory.
As you lose weight and fat, you may notice an increase in muscle definition and overall leaner physique. Then, you’ll notice your clothes fit better.
On the other hand, if you gained weight but your clothes fit a little looser, it’s a good sign that you’re burning fat and gaining muscle.
4. Changes in Body Measurements
A shrinking waist is good news if you wish to know whether or not you’re burning fat. A reduction in waist measurement was associated with improved blood pressure, blood sugar, and cholesterol.
There’s also a direct link between your waist circumference and your risk of heart disease. In that case, even if the scale didn’t go down but you have a looser waistband, then it’s still a win for your overall health.
5. More Energy
As long as you follow a healthy diet by focusing on protein, fruits, veggies, and whole grains, you’ll have more energy. You may be exhausted after the first few workouts. However, they’ll pay off.
When you’re burning fat, you’ll never have to experience any mid-afternoon slumps. And even if the scale doesn’t reflect it, if you feel more energized, then it’s a good sign your body is burning fat.
6. Improvement in Chronic Pain
There are various reasons health practitioners recommend losing weight. One of them is chronic pain improvement. When you lose weight, your chronic pain will be alleviated. This is especially true in your lower legs and lower back.
Even if you only lose 10 percent of your body weight, you’ll notice a huge difference in your chronic pain around the weight-bearing zones.
7. Bowel Movement Changes
This will depend on the food that you eat. If you eliminate meat but you eat more leafy greens and vegetables, then your constipation will improve. On the other hand, if you add more animal protein, you will go to the bathroom a little less frequently.
However, if you’re concerned about your bowel movement, it’s a great idea to talk to your nutritionist.
8. Regulating Blood Pressure
We all know that being overweight can harm your blood pressure. One of the risks is your vulnerability to strokes and heart attacks.
That’s why if your blood pressure is high, your doctor would recommend losing weight and adding more movement. And if you burn fat and lose weight, you’ll notice a difference in your blood pressure. The reason for this is that losing weight means reducing the strain on your heart. When that happens, your blood pressure will start to normalize.
9. Mood Improvement
When you decide to lose weight, you’re saying yes to healthy changes to your body. And healthy changes can lead to a better mood and more energy.
Researchers in this study found that high-sugar food can cause spikes in blood sugar. It can lead to depression and more fatigue than if you follow a low glycemic load diet.
Thus, when you burn fat and lose weight, you can notice a difference in your emotional well-being.
Burning Fat — Healthy or Not
Burning fat can lead to weight loss. But you must follow a healthy regimen. A healthy weight loss routine must be slow and sustainable. You must aim to lose not more than 2 pounds of fat a week.
On the other hand, if you’re seeing a big weight change in a short period, then you may experience unhealthy side effects, like hair loss, fatigue, muscle cramps, and gallstones, among others.
Talk to Your Doctor
“How do I know I’m burning fat?” You will notice some signs mentioned above.
But it’s also vital that you talk to your doctor before you undergo any weight loss routine. If you notice positive changes, then you should keep going. However, if you experience negative effects, it’s time to reevaluate your strategies.