What is Weight-Loss and Fat-Loss & Water loss?

Should you focus on weight-loss, fat-loss, or water loss in your health check? 

Weight loss is the loss of body mass, due to nutrition, disease, or stress. we use weight loss while connecting a certain diet or diet conditions.
Fat loss is the loss in fat which is extra in our body at certain parts such as around the waist, thighs, which could be related to weight loss in some conditions.
Water loss is also explained as dehydration. this is the condition of the body when we lose water content more than required. this leads to dry skin, fatigue.this  could be one of the reasons for weight loss. 
Skip meal for weight loss
 One of The biggest myths is to skip meals and starve in order to lose weight. The most frustrating myth is that all calories are created equally. A calorie is not just a calorie. It depends on the source of your calories, whether it's coming from caloric-dense foods or nutritional-dense foods.
Calorie dense food.
Caloric-dense foods would be more so our cookies, our cakes. We can have a cookie that's 100 calories, we'll eat it, it'll digest really fast, then it's going to spike our blood sugar levels. where, when we start to crash again, we're going to crave more sugar for that energy and that can make you gain weight.
On the other hand, you can have a banana, which is an example of nutritionally dense food. do bananas make you fat? Bananas do not make you fat. Bananas, they're a great source of potassium, but for those 100 calories, you're also going to get. The fiber and the nutrients that your body needs in that cellular level to make sure that you are healthy and that you're nourished, and you definitely need to nourish your body if you're trying to lose weight.
 Maintaining weight
When you are restricting calories, are restricting the energy source of your body. You're also restricting the energy source of your brain. And if that's happening, then, you know, very primitive, protective mechanisms start to kick into place, where your body senses that as a physiological threat and does start to shift your metabolic balance to burn less because it's getting less. Your body will jump into this protective physiological, biological mechanism to reduce the amount of energy you're using, which is why it is hard for people to maintain weight.
And starving yourself can also shrink your muscles. You want to make sure that you're not eating less than 70% of your overall calorie needs. If you do, that's where not only are you probably going to feel extremely hungry and it's going to take you off of any goals that you're setting, but you're probably going to start compromising your muscle mass as well, and that's where weight loss is going to be unhealthy.
Timing of meal.
 Timing of the day is not going to affect weight loss. Calories are what's going to affect weight loss or body-fat loss. So, if you eat a bunch of additional calories and you're in a calorie surplus and those are coming late at night, then that's what's causing something like weight gain
 It depends on the body, and it depends on the person and their relationship with food. For a lot of people, I included, if I don't eat a meal, I usually feel very deprived, and it's like I want to make up for it later. If that happens, then that's when we can add in a lot of calories. Personally, I'm in favor of breakfast. Our body runs on fuel, and food is our fuel. So, if we have our breakfast, then we feel we have more sustained energy throughout the day. If you do choose to eat breakfast, feel free to go for that 2% yogurt.
Fat can keep in your diet and still lose weight?
 Now, fat is incredibly necessary. We should not be afraid of fat. We need fat in the diet. Fat's going to be necessary for things like absorbing nutrients, like the fat-soluble nutrients like vitamin A and D and E and K. And you also need to make sure that fat, specifical cholesterol, is what's going to help produce things like your hormones, so things like estrogen and testosterone, growth hormones, so we need all that kind of things. Not only fat is healthy, but fat-free foods are often loaded with sugar or salt.
So, if you have a wholesome product and you're removing the fat of it, it's going to taste completely different. You probably wouldn't even like it. But what they're going to do is replace that flavor with something else, and usually, it's either sodium or sugar. So, with sugar, when we have, like, yogurt that has the fruit at the bottom, they're going to have way more sugars than if you had, like, a 2% Greek yogurt.
Omit carbs from your diet to lose weight
 It's almost impossible to have a no-carb diet. Fruits and vegetables are known as carbohydrates, and we must get those for their nutrients. Why carbs have a bad name? It's because of the simple carbs. The carbs that you see prepackaged are the cookies, the cakes, the sodas, the potato chips. They're called simple carbs because the chemical structure of them is usually one to two glucose molecules put together. So, when you have, like, a small glucose molecule, it's easy for them to break away.
 But complex carbs, they are really long chains of carbon and by the time that your body starts to break it down, it's going to take a while, and that's exactly what we want because it helps balance our blood sugar and also that fiber keeps us full for longer and then also prevents us from snacking.
So, definitely eat your carbs and eat your bread. Bread's delicious. When you're getting bread, get the fresh bread that comes from the local bakery, which is usually around the daily counter area inside of grocery stores. Those will have maybe four or five ingredients, it'll mold after two days, but you can preserve it by just putting it into the freezer and take it out as you need it.
What about going gluten-free to lose weight?
 Gluten-free for weight loss can be a huge marketing play. So, with gluten-free, there are a lot of people that do have an intolerance to gluten. Or they have celiac disease, which is where the body starts attacking itself and can deteriorate the body. blame something like the gluten without checking the rest of their diet. If you are honest with yourself, recording your food, checking the ingredients, and then you eat the gluten and you feel the intolerance, then great. But a lot of people will choose to just jump in and be like, gluten's the enemy. So, most of us don't need to cut out gluten or fat or carbs to lose weight.
Some products better to avoid.
The diet sodas are terrible, with all the additives, preservatives in them, and the hidden sugars. A lot of the added sugars are the synthetic sugars that are supposed to be great because they don't release insulin, which then doesn't cause a spike in blood sugar levels. But, internally, if we don't stimulate the release of insulin, those sugars, the synthetic sugars, go to the liver, build up around the liver, hinder the functioning of the liver, and then can lead to nonalcoholic fatty liver disease.
Give me water, I’m thirsty, not hungry. -Water-loss
Gear up your water. Add fruit to it, add some mint or cucumber, lemon. Yes, it'll take a little bit for your taste buds to reset, but you're getting so many nutrients from that water, and your body requires water for it to function optimally. Water is one of the six nutrients that the body needs. And when we're dehydrated, it also mimics the signs of hunger. So, people turn to food a lot if they're dehydrated, not realizing that they're not hungry, it's just your body saying, "Give me some water, I'm thirsty."
What is better juice or fruit?
 Juicecleanses, if you're having a juice every once in a while, great. You're still getting the antioxidants out of it, you're still getting the nutrients, but you're removing that fiber. And fiber is key for the body to support gut health. With a lot of juice cleanses, they're hell an expensive, and we have this belief that they're going to be better for our bodies or it's a cleansing effect of our body. In fact, what's happening is that, when you have those juice cleanses that are mostly coming from, like, fruit sugars and then the vegetable sugars, it's a high, high amount of fructose in the body. When the body consumes excess fructose, it has a contraction effect of the GI tract that can lead to the cleansing effect. So that when we are actually having a reaction to the high amounts of fructose in the body, people think it's the cleansing effect. Because marketing tricks have led us to believe that way. But it's not. You would be better cleansing your body by actually eating the apple, eating the spinach, and eating all the other fruits that are in that cleanse.
Intermittent fasting is a kind of myth
 It can restrict calories and, at least temporarily, help you lose weight. If you're only allowed to eat food for eight hours, that just gives someone a lot of structure, and that can be very, very helpful. You can only get so many calories in your mouth at that time. On the flip side, someone can get a lot of calories in their mouth during that time as well. So, someone can, and I've seen many people do it, they've gained weight through intermittent fasting. So, it's not just going to be this quick fix; there's nothing magical to it.
The same goes for many popular diets.
 So, one of the common diets right now that is gaining popularity is the ketogenic diet. So, a lot of people who are doing that are just eliminating carbohydrates, which is why that's hard to sustain because your body does need carbohydrates for a reason. To be honest, there's not a lot of research that's saying that that is something that is helpful. The research hasn't been supported by human studies.
Keto weight loss is often with side effects.
They're eliminating whole grains and legumes, certain fruits and vegetables, and really increasing their fat intake, which, although fats are important, excess of any nutrient can cause metabolic changes in your body that will impact your cardiovascular health, your physical health, your metabolic health.
No one tool that will make you magically lose weight.
The most prevalent concept around health these days is that you can defeat biology, you can work around your genetic tendencies, your metabolic parameters, and that is actually not true. And the reason for that is because you cannot hack hunger, you cannot hack access to healthcare, you cannot hack motivation. And if some results are there, you're going to be able to feel more satisfied is also not true.
why most diets don't work?
 They're hard to sustain, they're hard to maintain, so the results are very temporary, which is why we go back to something, trying something new. It's important to focus on behaviors rather than outcomes. you should start is record your food. A simple food log to lose weight is really just being honest with yourself, identifying your foods, and the hidden ingredients that could be contributing to an excess of hundreds and hundreds of calories per day.
Olive Oil-best in calculated portion.
Take olive oil. Olive oil is great. But when we cook with it, we usually free-pour it into a pan. Each tablespoon of olive oil has 128 calories. Now, if you're pouring in, like, 6- 8 tablespoons with your vegetables, you're getting almost 1,000calories that you don't need.
Pro-tip for cooking with olive oil
Put it in, wait till your pan is hot, once it's hot, add 1 to 2 tablespoons of olive oil, and then add in your vegetables. When the pan is hot enough, it will disperse easier and then you'll use less. Also, once you put the vegetables in, some water and moisture will come from those vegetables and will add to the liquid in the pan, so you actually don't need to add excess in.
Don’t cheat yourself.
 If you go out and you're socializing and you're trying out one of the best restaurants that's filled with cream and butter, enjoy it. Just try to get a salad to start. And filling up on salad is a great way to cut the calories, and then, have, like, one of the appetizers that are not in line with your health goals with your table and share.
Alcohol & weight loss
You can lose weight while drinking occasional alcohol if you're sticking to the cleaner foods. And by omitting all the foods that you tend to enjoy in the past, by omitting alcohol, trying to increase your exercise, and then doing this, like, detox fad all in one go, it's overwhelming, and it's setting you up for failure. So, doing it in stages and being more realistic about what you can change now, and then work towards it. You'll understand how your body feels when it's nourished, understand how your gut health is supposed to be supported, and then we'll focus on alcohol and working in the exercise.
BMI Myths
I think one of the biggest myths around weight loss and weight is that overweight equals unhealthy, normal weight equals healthy, as defined by the BMI category. BMI is a very inaccurate measure of health because it is just looking at your height and weight without taking into account what your metabolic factors and parameters are, what is your physiological health, your physical health, your sleep, your mental health, your relationship to food. And I think it's very important to factor those things if we really want to define someone as healthy. And if we're not going to look at it more holistically, I think what that does is it marginalizes people in bigger bodies. 
Why not everyone can lose weight, even they're putting in the same effort.?
 That's a very common myth, that everybody should have, has the same ability to lose weight, and if everybody eats the same way, they're going to look the same way, which is very untrue, and that's incorrect. And the reason for that is I think it's important to understand that someone's weight is a factor of so many different things. It is so complex. All the way from your genetic predispositions, your family history, your past medical history, your relationship to food as you were growing up because not everybody has access to food. Because health is about inclusion, access, connection, joy, physiological well-being, and we have to take those factors into account.
Conclusion:
My suggestion is to maintain your weight so that you can keep yourself moderately active, Happy & Fresh
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While all these three are closely related,it's smart to understand the difference. The distinction between weight loss, Fat loss & water loss will also help to underscore why you may want to use one and not others in certain situations.
Myths and Facts
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