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What’s The Difference between Weight Loss & Fat Loss?

When you have a weight loss goal, you probably break out the scale first. After all, it’s one of the easiest ways to measure your progress. But, there are limitations to what that number can tell you, and in many instances, it can take you down the wrong path. Namely: Weight loss and fat loss are not the same thing. We turned to an expert to break it all down.

What does weight loss mean generally?

So, the number on the scale is lower than the week before. When you see that number go down, you can’t automatically assume that it’s all fat. “Weight loss is a reduction of total body mass. When you see the number on the scale go down it could be from one or a combination of fat, muscle, and water loss.

Your body is mostly just water. “As much as 60 percent of the adult body weight is made up of water weight. The term ‘losing water weight’ just means a fluid loss in the body,”. Lots of things can cause fluid retention, like your hormones or eating a lot of salt or a higher carb meal. For each gram of carbohydrate stored in the body as glycogen, the body also stores three grams of water.

When you consume fewer calories, it’s also likely you’re also consuming fewer carbohydrates, whether that decrease is intentional (e.g., a lower carb diet) or natural (you’re eating less). During calorie restriction, your body dips into these glycogen stores for energy and releases the accompanying water. (So long water weight.)

The scale goes down as a result of losing water weight, and this accounts for much of the weight loss in the very beginning. Adding to the confusion, Water weight can fluctuate, so it can feel discouraging to see the number on the scale go up and down at different times of the day if you are not aware of the different variables and factors that can contribute to these changes. This is one reason why the scale can be a source of frustration and confusion and can be really de-motivating.

More likely, though, your long-term goal is to lose fat.

What is fat loss, then?

Weight loss can also result from fat loss (so consider fat loss under the umbrella of weight loss!). It’s tricky, though, because traditional scales can only tell you how much you weigh, and most won’t tell you if there’s been a reduction in body fat in particular. The scale simply shows your body weight, but does not specify anything beyond that. Just by looking at that number you don’t know if you’re losing water weight, fat, or muscle.

Body fat percentage, specifically, can be measured in the following ways:

  • Dual Energy X-ray Absorptiometry (DEXA)
  • Hydrostatic Weighing
  • Bioelectric Impedance Analysis (BIA)
  • Skinfold Callipers
  • Smart scales

The DEXA scan is widely considered as one of the most accurate and comprehensive body composition tests. However, it can be expensive, and it’s usually accessible. You can also get a body composition test with callipers or use a smart scale that estimates body fat. These methods may not be as accurate, but could be a good starting place for those looking to learn more about their body composition.

Waist circumference is also another important measure, according to the Centres for Disease Control and Prevention (CDC). For women, having a waist circumference of more than 35 inches signals excess abdominal fat, a marker of your risk for diseases like heart disease and type 2 diabetes.

How do I lose fat, as opposed to muscle or water weight?

When you lose weight, some is from muscle loss. To preserve this lean tissue (which supports your metabolism), eat enough protein and strength train, two factors that will aid in eventual fat loss.  For sustained fat loss, being in a smallcaloriedeficit every day, along with exercise, instead of cutting out entire food groups and over-exercising, is what I would recommend for sustained fat loss,

 gradual reduction in calories to minimize muscle loss while still accomplishing fat loss. Focus on eating less fried foods, processed foods, and sugar while enjoying more fresh fruits, quality protein sources, and of course vegetables.

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10 things everybody should know about their pelvic floor and how to keep it strong…

Do you wet yourself a little bit when you laugh, cough or sneeze? Then you might be among the one in three women (and many older men) who have a weak pelvic floor.

Many people just ‘put up’ with the problem, often due to embarrassment or thinking it’s an inevitable result of childbirth, menopause or ageing. But continence specialist Marcus Hudson from Body Lipo Lincoln is on a mission to break the taboo, and highlight that you don’t have to just accept things like stress incontinence as a result of having a weak pelvic floor – because there are things you can do about it.

“While we’ve almost become comfortable discussing periods, pelvic floor issues are still frequently ignored, despite affecting one in three women.

Here, he outlines 10 things everybody should know about their pelvic floor and how to keep it strong…

  1. Your pelvic floor is easy to find

If you’re a woman, sit on any hard surface with your feet flat on the floor. Lean slightly forward with your vulval area in contact with the hard surface, and try to lift the area around your vagina and anus away from whatever you’re sitting on. These are your pelvic floor muscles contracting. Men should sit or lie and squeeze the ring of muscle around the back passage as if trying to stop passing wind. Then relax the muscle. Squeeze and let go a few times until you’re sure you’ve found the right muscles. Try not to squeeze your buttocks.

  1. Your pelvic floor muscles are the bottom of your core

The pelvic floor muscles are at the base of the core and help hold everything together

Acting like a hammock, pelvic floor muscles provide the main support for your pelvic organs. Without them, your internal abdominal and pelvic organs would simply fall out. Your pelvic floor muscles are wrapped around the urethra, vagina and anus in women, and around the urethra and anus in men. They are able to contract when you cough or sneeze, to help you stay continent and prevent leaks.

  1. How to do pelvic floor exercises

It’s important everyone does pelvic floor exercises, even if they don’t currently have a problem. “It can happen at any time in life, so be prepared to start working on your muscle training straight away,” says Marcus.

Either lying with feet flat on the floor, sitting or standing, draw up your pelvic floor muscles, squeeze and hold for a count of five if possible. Let go and count to five. Repeat the process five times, and do this three times every day. Keep practising and hold for a longer time, until you can contract the muscles for 10 seconds each time. Once a day, also do a series of 10 short, sharp contractions, which will help you maintain control when you sneeze or cough.

  1. High-impact sports can cause pelvic floor problems

A recent review concluded that sports practice increases the prevalence of urinary incontinence, with high-impact sports causing the most incontinence. Have you stopped running, playing tennis, or any other sport that you really enjoyed because you’re worried you might have an accident? If so, pelvic floor exercises will help.

  1. Pelvic floor dysfunction isn’t just about stress incontinence

Do you frequently or urgently need to go to the toilet? Does the sight of your front door trigger an urgent need to pee? This is called urge incontinence and it’s thought that 25-45% of women suffer from this.

  1. Childbirth is a common cause of pelvic floor dysfunction

Every woman needs to do pelvic floor exercises after having a baby – whether they had a vaginal delivery or a caesarean section. While common, it’s a myth that it’s normal to leak if you sneeze after having a baby.

  1. Half of women over 50 have some degree of prolapse

A prolapse happens when weakened pelvic floor muscles and a weakened vaginal wall lead to one or more of the pelvic organs, often the bladder, bulging into the vagina. You may have no symptoms and it’s only noticed on a routine smear test, or it may feel like you’re sitting on a ball or have a heavy feeling in your vagina. “It’s not normal or right to just accept a prolapse as a normal part of ageing,” says Marcus. “Whether your prolapse is big or small, don’t just ignore it and hope it goes away. Start working on your pelvic floor exercises straight away.”

  1. Men have a pelvic floor too

In general, the male pelvic floor behaves better than the female one, largely because men don’t have babies. However, about a third of men over the age of 50 have some form of lower urinary symptoms.

  1. Pelvic floor dysfunction can start at the menopause

Marcus warns women not to neglect their pelvic floor around the menopause, when oestrogen levels start to fall. Oestrogen is important for keeping the pelvic floor ligaments strong and elastic, so when levels of the hormone drop, the ligaments become thinner, weaker and less resilient and pelvic floor problems are more likely to occur.

  1. Pelvic floor exercises are good for your sex life

Pelvic floor muscles are very important for sex, as they help increase the blood supply to the vagina and penis, improve muscle tone and help maintain nerve activity, resulting in improved sexual sensation and satisfaction. Like any exercise regime, if you have strong muscles, you feel good about yourself. “I’m sure we’ve all felt boosted by a long walk or a great workout. The same is true for your vagina or your penis following pelvic floor exercises,” adds Marcus.

Compiled by Marcus Hudson Body Lipo Lincoln

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Woman Who Achieves Awards

We had an amazing evening on Friday 7 June at Coombe Abbey Hotel in Coventry as Louise won a ‘commendation for innovation’ in the national Woman Who Achieves Awards.

As you already know, Louise made it onto the shortlist for two of the awards’ prestigious categories – the ‘Woman Who Achieves Micro Business’, which aims to celebrate and recognise small businesses making a difference, and ‘Woman Who Achieves and Innovates through STEM’, recognising careers and business in science, technology, engineering and mathematics.

We were absolutely thrilled when Louise won a commendation award for the STEM category. Revolutionary technology has the capacity to significantly improve the quality of life for women, without the need for surgery or needles.

As well as the wellbeing of our clients, innovation is at the core of our clinic – from skin tightening, managing autoimmune tendencies and targeting stubborn fat, to restoring the entire pelvic floor to support the pelvic organs and significantly reduce bladder leakage.

Thank you to every single person who believes in the clinic and contributes as a soundboard for the vision of Body Lipo Lincoln. This commendation award is for all of you.

Wish us luck for next year! X

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On the road again – Body Lipo Lincoln head to Lincolnshire Show

We are excited to announce we will be exhibiting at this year’s Lincolnshire Show 2019 on Wednesday 19 and Thursday 20 June!

Body Lipo Lincoln is proud to be a Lincolnshire business, and what better way to get out and about and speak to fellow Lincolnites than by having a stand at one of the UK’s top county shows which celebrates the best of rural Lincolnshire.

If you are attending the show this year, remember to stop by stand 9-01 on row C in the retail as we look forward to showing you our non-invasive aesthetics and wellbeing treatments.

We will be bringing our revolutionary bladder leakage treatment, the EMSella chair, for visitors to try.

Attendees can take advantage of our exclusive show offers and save money on our bespoke treatments. These are some of the discounts we will be offering when bought on the day:

6 sessions on the EMSella chair for £1250 and a free collagen drink pack, saving £250
Buy 8 fat melting treatments and get 2 free, for a total of £800, saving £240
Buy 8 treatments in the Body Pod and get 2 free, for a total of £240, saving £60
Buy 2 areas of the fat freezing treatment and 2 more free, for a total of £250, saving £250
Buy 8 skin tightening treatments and get 2 free, for a total of £498, worth £150

Join us on the day to enter our exclusive prize draw, to be in with the chance of winning £800 worth of Body Lipo Lincoln treatments! All of you have to do is jot down your name, email and phone number and we will pick the winner at random.

See you at Lincolnshire Show 2019!

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We are proud to be part of your journey to the best you. Here is just a small selection of our treatment results.

How to stop your bladder ruining your sleep

How often do you lie awake at night trying to decide if you actually need to go and wasting precious sleep time? There’s nothing more disruptive to a good night’s sleep than frequent trips to the loo.

“Most people don’t get up at night to pee at all, or just get up once,” says Marcus Hudson. “If you’re regularly peeing more often than this, you may need to look at your lifestyle habits. If none of these apply, there could be other underlying causes.”

Body Lipo Lincoln spoke to Marcus about the potential causes and ways to minimise nocturnal toilet trips (aka nocturia – believed to affect 14% of Brits.)

  1. Limit salty foods before bed

“Eating salty foods makes you more thirsty. So, a late-night snack of popcorn or crisps means you may end up drinking more fluid without realising it, and therefore needing to pee overnight. If you’re struggling with late night visits to the loo, limiting your fluid intake within 2-3 hours of bedtime may help.”

“If you drink alcohol in the evening, you’re very likely to be up needing the loo. Plus, because the dehydration it causes contributes to hangovers, common advice is to drink plenty of water before you go to bed to reduce this effect. The trouble is, even water close to bedtime makes you more likely to wake needing to pee, so there’s a double whammy effect. The simple solution? Avoid too much alcohol.”

  1. Manage a sensitive bladder

“There are two main types of sensitive bladder. The most common is stress incontinence – this is due to weakness of the pelvic floor and leads to accidents when you cough, sneeze, run. It’s less likely to make you need to get up at night. With overactive bladder, there’s a mismatch in messages between your brain and bladder, which can result in sudden overwhelming urges to pee. People with overactive bladder may have to get up regularly at night.

“If you have overactive bladder, you could be sensitive to caffeine, so it’s worth a trial of cutting it out (in tea and cola, as well as coffee) to see if it helps. Pelvic floor exercises and bladder retraining can also make a huge difference. Body Lipo Lincoln can help you devise a plan.”

“It also makes sense to look for a product designed especially for night-time wear; in particular, one designed for bladder leaks rather than sanitary pads. Sanitary pads are designed for relatively slow menstrual flow, rather than the sudden, large leaks seen in a sensitive bladder.

  1. Check your tablets

“Water tablets (or diuretics) are commonly prescribed for high blood pressure, as well as some heart conditions. The clue is in the name – they’re designed to make you pee more. Most of them have a fairly short ‘half-life’ though, which means the maximum effect is in the first 4-6 hours after you take them. If you’re on diuretics, never take them after about 5pm.” (Unless advised otherwise by your doctor).

  1. Keep a diary

“Knowing whether you’re just peeing frequently at night, or if it’s in the day as well, can help your doctor decide what’s causing your symptoms. For instance, feeling more thirsty than usual and passing more urine in the day and at night, could be a sign of diabetes. If your symptoms have come on suddenly and are accompanied by burning or stinging when you pee and low tummy pain, cystitis could be more likely to blame.

“It’s worth keeping a diary of your fluid intake, when and how much you pee and any other symptoms you have over a few days, to speak to your doctor about.”

  1. Decide if you actually need the loo

Sometimes we decide to go to the loo just because we’re awake. But, needing the loo isn’t the cause of your sleepless night. Ensure you’re following a good sleep routine by cutting out blue light before bed, trying to sleep and wake at consistent times, and ensuring you have the best bedroom set up for sleep

Compiled By Marcus Hudson Body Lipo Lincoln