Is clean eating necessary for fat loss?

tsalagi82
tsalagi82 Posts: 76 Member
in Health and Weight Loss
Ugh, I'm SO frustrated with my lower body. I'm 5'5", 135 lbs, but the lower part of me is so fat and dimply. I don't want to lose a ton of weight and become a stick - I like the size I am, just not the fat content.

Anyway, some people say eat clean for fat loss, others say cardio, and still others say I need to add muscle to lose the leg/hip fat.

So...which is it?! HELP! I wanna wear shorts next summer!

Replies

  • Branstin
    Branstin Posts: 2,320 Member
    A calorie deficiency is needed for weight loss. Eating clean (whatever the meaning is this week) is a preference.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    No, it's not required.

    Fat loss = weight loss + muscle retention
    weight loss = calorie deficit
    muscle retention = sufficient protein + progressive weight training.

    so....

    fat loss = calorie deficit + sufficient protein + progressive weight training.

    quality or type of calories has little to do with weight loss.
  • tsalagi82
    tsalagi82 Posts: 76 Member
    jacksonpt wrote: »
    No, it's not required.

    Fat loss = weight loss + muscle retention
    weight loss = calorie deficit
    muscle retention = sufficient protein + progressive weight training.

    so....

    fat loss = calorie deficit + sufficient protein + progressive weight training.

    quality or type of calories has little to do with weight loss.

    So, how can I effectively lose weight without losing muscle mass? I've been doing weight training 2-3x/week.
  • tsalagi82
    tsalagi82 Posts: 76 Member
    Branstin wrote: »
    A calorie deficiency is needed for weight loss. Eating clean (whatever the meaning is this week) is a preference.

    Girl, that's what I thought! Thank goodness (eating clean is tough business)!
  • SideSteel
    SideSteel Posts: 11,068 Member
    tsalagi82 wrote: »
    jacksonpt wrote: »
    No, it's not required.

    Fat loss = weight loss + muscle retention
    weight loss = calorie deficit
    muscle retention = sufficient protein + progressive weight training.

    so....

    fat loss = calorie deficit + sufficient protein + progressive weight training.

    quality or type of calories has little to do with weight loss.

    So, how can I effectively lose weight without losing muscle mass? I've been doing weight training 2-3x/week.

    The most important factors would be:

    Resistance training with sufficient volume/intensity
    Maintain a reasonable deficit (massive deficits make muscle retention more difficult)
    Consume adequate protein
  • Jesssamesssa
    Jesssamesssa Posts: 116 Member
    That isnt required. Its a good goal tho. I recommend weights and eating enough lean protein. My lower body is my problem area too. I started lifting weight and squatting and my hips alone have lost 3 inces in the last 9 weeks. Im not sure about my legs since never did a pre-measure with them. I also do cardio but not much. Mostly weights. I went from 34.3% body fat down to 24.8% bf. Obviously you cant spot treat, youll lose fat all over if you lose fat. But give weights a shot for a month.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    Lift weights asap.
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    edited October 2014
    As already stated, clean eating is not required. By 'dimples' I assume you mean cellulite. This is sometimes very hard to get rid of, especially if you are pear shaped. You may have to drop your overall body fat lower than you might like for the rest of your body before it goes away.
  • TeaBea
    TeaBea Posts: 14,517 Member
    jacksonpt wrote: »
    No, it's not required.

    Fat loss = weight loss + muscle retention
    weight loss = calorie deficit
    muscle retention = sufficient protein + progressive weight training.

    so....

    fat loss = calorie deficit + sufficient protein + progressive weight training.

    quality or type of calories has little to do with weight loss.

    ^Perfect!

    Op - I'm a pear too and I'm 5'5"

    My case.......I've been 156 pounds with fat legs & I've been 106 (!) pounds with fat legs. In my late teens (fat as a child) .....I swore I would have slim legs someday. It didn't happen.

    Your body shape is largely hereditary. You may have slim legs someday....or you may not (without surgical intervention).....just do the best you can (and be prepared for the result).

    Keeping muscle while dieting will be important.....muscle is tight & firm.....this will reduce jiggle.
  • jmule24
    jmule24 Posts: 1,382 Member

    jacksonpt wrote: »
    No, it's not required.

    Fat loss = weight loss + muscle retention
    weight loss = calorie deficit
    muscle retention = sufficient protein + progressive weight training.

    so....

    fat loss = calorie deficit + sufficient protein + progressive weight training.

    quality or type of calories has little to do with weight loss.

    ^^^^^^^^^^^
    this.

    Only you can define what "clean" eating is to you! I personally prefer to track my Macros (Fat/Protein/Carbs) and have fun with it! That's not to say I don't focus on Micronutrient dense foods (Fruits/Veggies/Whole foods (eggs/lean meats) though.

    That doesn't stop me from eating pop-tarts, ice cream, pizza, etc. I've went from 20%+ body fat down to 14% body fat after choosing to track my macros and even added quite a bit of muscle along the way with proper strength training.

    It can and usually is argued that focusing on micronutrient dense foods as your primary source of food will lead to overall health/wellness.

    Good Body Composition does NOT equal Health/Wellness.........

  • missiontofitness
    missiontofitness Posts: 4,059 Member
    I think it is necessary.
    Not washing your produce before eating it can make you sick.
  • kimny72
    kimny72 Posts: 16,011 Member
    If you are happy with your weight but not happy with your shape, you need to lift heavy weights.

    The dimples are a different story... as someone else said, you might have to get skinnier than you want to be to really diminish them. But stronger muscles will give your legs a better shape, and then a little bronzer can go a long way to blending away dimples.
  • tennisdude2004
    tennisdude2004 Posts: 5,609 Member
    Nope not necessary for weight loss - very good for overall health though!
  • TheSheepFollower
    TheSheepFollower Posts: 64 Member
    It would help but it's solely calories in calories out!
  • tracylbrown839
    tracylbrown839 Posts: 84 Member
    edited October 2014
    tsalagi82 wrote: »
    Ugh, I'm SO frustrated with my lower body. I'm 5'5", 135 lbs, but the lower part of me is so fat and dimply. I don't want to lose a ton of weight and become a stick - I like the size I am, just not the fat content.

    Anyway, some people say eat clean for fat loss, others say cardio, and still others say I need to add muscle to lose the leg/hip fat.

    So...which is it?! HELP! I wanna wear shorts next summer!

    So, calorie deficit is necessary for weight loss, not a particular diet style.

    However, a good body, that looks and feels great, requires fitness.

    At 135 and 5'5" what you are really looking to do is to get fit. That's what will make your happier with what you see in the mirror

    Most people who are fit, however, tend to eat nutritious food... Because they care and tend to their general health. 3 things go into this - nutrition, activity, and proper sleep.

  • jfmp
    jfmp Posts: 264 Member
    Dimply sounds like cellulite to me, which you don't have a whole lot of control over no matter how skinny you get.

Categories