What do most people say when they decide they need to go on a diet? “I need to lose weight.” Right? What they really mean is that they need to lose excess body fat. Unfortunately many people end up losing weight in ways they shouldn’t. They often lose weight through dehydration and through losing muscle mass.
Many diets can result in the loss of weight though the loss of water. When you consider that two-thirds of your body weight is water, it seems logical that you could lose a lot of weight by getting rid of excess water. Of course it doesn’t work that way. If you don’t get enough water, it won’t take long for you to start showing symptoms of dehydration; headache, dizziness, weakness, vomiting, and more. How long would you want to stick with a diet with those results?
One reason low-carb diets became so popular was because of the rapid results. Some of the initial weight loss was the result of water loss because carbs bind with water. It doesn’t take long for the water weight to return.
Be sure your plan includes plenty of water. You will be healthier and won’t retain water like you do if you cut your water intake. Once your body adjusts to getting enough water, it doesn’t try to hold on to it like it does when it is water deprived.
When you are trying to lose fat by following a fat lose eating plan, you should also start a light weight training program. In addition to helping you stay fit and look great, building muscle will help you lose more fat. That’s because muscle burns more calories than fat.

Estimates about how many calories muscle burns vary. The most common numbers are between 35 and 50 calories per day, with one estimate as low as 6 calories per day. One thing all the experts agree on though is that resistance (weight) training during dieting helps prevent the loss of lean muscle mass. It’s worth noting that people starting a body building program actually increase the number of calories they eat. They just eat the right types of calories.
A weight training program doesn’t have to be complicated, and ladies, don’t worry about getting bulky. Unless you work out 1-2 hours a day, you will slim down, not bulk up.
When you are selecting a diet plan, insure it won’t result in weight loss but no actual fat loss. Weight loss due to dehydration and muscle loss will work against your actual plan of fat loss. Once you lose the weight (and the fat,) you want to be able to keep it off. If you go about it the right way, you can still have rapid results without risking your health.