Weight Loss Methods
Process of Fat Loss
To understand how fat is created and stored in the body, we need to first look at the role of calories. A calorie is a unit of energy that is derived from the food and drinks we consume. When we eat, our body breaks down the food into its component parts, including carbohydrates, proteins, and fats. These components are then used to fuel our body’s various functions such as digestion, movement, and organ function. However, when we consume more calories than our body needs for these functions, the excess energy is stored in the form of fat. This fat is primarily stored in adipose tissue, which is found throughout the body, including under the skin and around organs. The process of fat storage is regulated by a complex system of hormones and enzymes. When we consume excess calories, the hormone insulin is released from the pancreas, which signals the body to store the excess energy as fat. At the same time, the hormone leptin is released from adipose tissue, which signals the brain to decrease hunger and increase energy expenditure.
How the Body Stores Fat
While the body is designed to store excess energy as fat as a survival mechanism for times of food scarcity, our modern lifestyle and food environment have created a situation where excess calories are readily available, and physical activity is often limited. This leads to a chronic state of energy surplus and subsequent weight gain. Losing weight, on the other hand, requires creating a calorie deficit by consuming fewer calories than the body burns. This can be achieved through a combination of diet and exercise, but it can be challenging to sustain long-term weight loss due to the body’s tendency to defend against weight loss through a decrease in metabolism and an increase in hunger.
*If you haven’t already, check out our Weight Loss Science page to better understand the background of fat loss
Calorie Deficit
As mentioned earlier, a calorie deficit is the only way to lose excess fat, but not many people know exactly how it works. A calorie deficit is achieved by consuming fewer calories than the body burns through a combination of diet and exercise. However, it can be challenging to sustain long-term weight loss because the body tends to defend against weight loss through a decrease in metabolism and an increase in hunger. It is a long and complicated process, which may often need room for revision, but it is all worth it in the end.
An example of this is how it is a common misconception that people will lose weight just by going to the gym. Although this can be true in some cases, it does not work for everyone, and people tend to give up because they do not see results. Going to the gym for most people can burn up to a couple of hundred calories, but this will only work to lose weight if you are eating at or below your maintenance calories (Maintenance calories are the baseline calories that your body needs to maintain your weight and overall expenditure).
1. Calorie calculator
A calorie calculator measures by your daily activity, age, weight height, and other factors to determine your maintenance calories.
2. Analyze results
Once you have plugged in your correct information into the calculator, obtain your results and follow these next steps.
3. Choose Desired Calorie Plan
A pound of fat is approximately a measurement of 3500 calories, so to lose a consistent pound a week you would need to be in a deficit of around 500 calories a day. So based on your specific needs and goals, plan and evaluate how many calories per day you want to eliminate to reach your goals.
4. Track your calories
This process is very simple, check your food label and read the calories which are on the label and add them up throughout the day.You can use apps like my fitness pal, My plate, and many others to count your calories which are very easy and convenient. You can also buy food scales that measure out your precise calories and macros extremely easily (Link below)
Tips to make a calorie deficit easier
Water
Drinking Water before or during your meals can help you feel more full and less hungry, so you are able to feel more full off less consumption and calories.
High Protein Diet
Eating foods with high protein can make you feel more full without eating as much. This is because eating protein helps reduce the level of the hormone *ghrelin, which is a hormone that controls levels of hunger. Eating high levels of protein also boosts the levels of peptide YY, a hormone that makes you feel full.
Caffeine
Caffeine is a well known stimulant that if consumed in proper amounts, it is shown to suppress your hunger and in some cases stimulate your metabolism.
High Volume Foods
Eating foods that are low in calories can give room for you to eat more of it. Typically a cookie has around 120 calories for an ounce portion, but 2 cups of grapes has 120 calories also. So which do you think would make you more full, 2 cups of grapes, or a small 1 oz cookie?
Find Healthy Alternatives
Just because you begin to eat healthier doesn’t mean you have to give up on some of your favorite foods. There are tons of recipes and products that are easy to find and usually easy to make which taste just as great, but will also make you feel even greater.
Reduce Empty Calories
It is important to consume foods that have amounts of either macronutrients (Protein, healthy fats, carbohydrates, and water) or micronutrients (vitamins and minerals)
Best Excercises For Weight Loss
When it comes to effective exercises for weight loss, a combination of cardiovascular activities and strength training can provide optimal results. Here are three exercises that are relatively easy to incorporate into a routine and are known for their effectiveness:
Steady State Cardio
Cardio exercises like walking is a low-impact exercise that is accessible to almost everyone. It’s simple, requires no special equipment, and can be easily integrated into daily life. Cardio should also be fun and something you enjoy. It is also very beneficial to incorporate things such as swimming, stair master, and anything that gets you moving that you enjoy. Aim for at least 30 minutes of brisk walking or whatever you like to do most days of the week. It’s an excellent way to burn calories and improve cardiovascular health.
Interval Training (e.g., High-Intensity Interval Training - HIIT):
High-Intensity Interval Training involves short bursts of intense exercise followed by brief rest or lower-intensity periods. This can be done with various exercises, such as running, cycling, or bodyweight exercises like jumping jacks or burpees. HIIT has been shown to be effective for burning calories and improving metabolic rate.
Strength Training (e.g., Bodyweight Exercises or Weight Lifting)
Building muscle through strength training is crucial for weight loss. Muscle tissue burns more calories at rest than fat tissue, contributing to an increased metabolism. Bodyweight exercises like squats, lunges, and push-ups or weight lifting with dumbbells or resistance bands can be effective. Aim for two to three strength training sessions per week.