The big questions, "How do I lose weight? How do I lose this body fat?"
Fitness professionals have literally made a career out of this big question. Some stick to science and facts and some decide that they'd rather promote horrible weight loss tactics targeting a vulnerable group of people who are trusting these "coaches" with their time, efforts and wallets.
It really isn't so complicated; in terms of weight loss/body fat loss, etc. let's stick to facts and science. Why? Because it's what actually works!
When it comes to weight loss or fat loss, there is only one way to do it.
Caloric Deficit!
Yes for weight loss or fat loss, maintenance or weight gain, it is about calories! #sorrynotsorry. Energy balance is key to lose, gain or maintain weight.
Let's go over WHY calories matter to weight loss.
First, what is a calorie?
Calories are not evil things that sew your clothes tighter every night, making your jeans impossible to fit in. A calorie is simply a unit of measurement for energy. Similar to how kilometres (or miles for those US people) is a measure of distance.
When you see calories on the nutrition label for food, it is simply stating how much energy is in that particular serving of food. 100 calories just mean 100 calories. That's it! Just how 100kms means 100kms. Following?
When you eat and digest food, the calories of that food is used for energy to your body. Food is fuel remember! To be able to sustain regular bodily functions (i.e breathing, heart beating, muscles contracting, brain functioning, etc), we must have the energy for our bodies to be able to do these things.
Hence why we need to eat a certain amount of calories per day to be able to sustain our body functions and be able to have the energy to do other daily activities. Walking, talking, working, etc all require us to have a certain level of energy from calories.
Ideally, if you take in the proper amount of energy (calories), for your daily activities. You will have enough energy for basic bodily functions and your daily activities. Meaning you will maintain your weight and find that delicate energy balance.
However, what happens when we intake too many calories for our daily energy needs (also known as a calorie surplus)?
Our bodies store that energy. And unfortunately, the body stores it in the form of unwanted extra body fat. Bummer I know! That being said, it doesn't happen overnight. It takes consistently being in a surplus for an extended period of time for our bodies to noticeably store extra body fat. Leading to our clothes not fitting, weight gain, etc!
What does a calorie deficit have to do with weight loss?
To be able to burn the extra stored energy, you must intake less energy (calories) than your body requires on a daily basis. This will force your body to make up the energy difference by using stored energy (body fat) to maintain that energy balance. This does not mean you have to have a huge 1000 calorie deficit or eat half of what your body requires, a slight decrease of 20-30% can even make the difference.
The other key is just like weight gain, you have to be consistently in a calorie deficit for an extended period of time for our bodies to noticeably use (burn) the extra stored energy (body fat).
How can you create a calorie deficit?
The first way to create a calorie deficit is through food. Meaning, you eat fewer calories than your body requires as mentioned above. Yes, even if you do zero exercise, you can lose weight just through diet alone.
The second way you can create a calorie deficit is to increase your energy needs by increasing your expenditure of energy. Meaning exercise!
Why? Well, there's the obvious reasons we should exercise- maintaining muscle mass, better endurance, healthier joints, heart, etc, etc- but if we increase the amount of energy our body requires in a day, the easier it will be to be in a calorie deficit!
Do you have to start going to the gym 6 days a week or training for a marathon? No, you don't have to. If you are currently a sedentary person, starting with a daily 30-minute walk can make a big difference. Going from doing zero to something can make a big difference!
What if you're exercising and still not losing weight? Then you're not in a calorie deficit. You need to look at what you're eating and adjust so you are in a calorie deficit.
The best results, use both diet and exercise! Exercise to increase your energy output, and then adjust your diet to intake fewer calories and do that consistently over an extended period of time, and there's your weight loss!
The science is really that simple for weight loss/fat loss. Energy output vs input!
You may think to yourself, does that mean I can eat pizza and twinkies and as long as I'm in a calorie deficit I'll lose weight? Technically yes, you will lose weight, but that is NOT a healthy way to eat.
Nutrients, vitamin content, fibre, etc matter to your health. 100 calories of pizza and 100 calories of salad are both 100 calories, yes. Just as the distance of 100kms on pavement and 100kms in the sand are also the same. That being said, there is a difference in the nutrient and macronutrient breakdown of each. (I won't get into macronutrients here if you want to learn more about them, check out my blog on macros HERE) What the point here is that there are nutrient-dense foods (think fruits, veggies, etc) that also are lower in calories you can utilize to help create a calorie deficit while providing your body with great vitamins and minerals.
100 calories of salad has the same energy (calories) as 100 calories of pizza, but the 100 calories of salad have more vitamins, nutrients, fibre, etc. Not saying pizza can't be enjoyed; 100 calories of pizza is 100% delicious, just that nutrient density of our food plays a role in overall health.
Seems simple doesn't it? That's because it is! The mystery of weight loss isn't really a mystery at all. All the diet pills, weight loss shakes and magic in the world will not make a difference to your weight loss unless you are in a calorie deficit.
Fitness professionals have literally made a career out of this big question. Some stick to science and facts and some decide that they'd rather promote horrible weight loss tactics targeting a vulnerable group of people who are trusting these "coaches" with their time, efforts and wallets.
It really isn't so complicated; in terms of weight loss/body fat loss, etc. let's stick to facts and science. Why? Because it's what actually works!
When it comes to weight loss or fat loss, there is only one way to do it.
Caloric Deficit!
Yes for weight loss or fat loss, maintenance or weight gain, it is about calories! #sorrynotsorry. Energy balance is key to lose, gain or maintain weight.
Let's go over WHY calories matter to weight loss.
First, what is a calorie?
Calories are not evil things that sew your clothes tighter every night, making your jeans impossible to fit in. A calorie is simply a unit of measurement for energy. Similar to how kilometres (or miles for those US people) is a measure of distance.
When you see calories on the nutrition label for food, it is simply stating how much energy is in that particular serving of food. 100 calories just mean 100 calories. That's it! Just how 100kms means 100kms. Following?
When you eat and digest food, the calories of that food is used for energy to your body. Food is fuel remember! To be able to sustain regular bodily functions (i.e breathing, heart beating, muscles contracting, brain functioning, etc), we must have the energy for our bodies to be able to do these things.
Hence why we need to eat a certain amount of calories per day to be able to sustain our body functions and be able to have the energy to do other daily activities. Walking, talking, working, etc all require us to have a certain level of energy from calories.
Ideally, if you take in the proper amount of energy (calories), for your daily activities. You will have enough energy for basic bodily functions and your daily activities. Meaning you will maintain your weight and find that delicate energy balance.
However, what happens when we intake too many calories for our daily energy needs (also known as a calorie surplus)?
Our bodies store that energy. And unfortunately, the body stores it in the form of unwanted extra body fat. Bummer I know! That being said, it doesn't happen overnight. It takes consistently being in a surplus for an extended period of time for our bodies to noticeably store extra body fat. Leading to our clothes not fitting, weight gain, etc!
What does a calorie deficit have to do with weight loss?
To be able to burn the extra stored energy, you must intake less energy (calories) than your body requires on a daily basis. This will force your body to make up the energy difference by using stored energy (body fat) to maintain that energy balance. This does not mean you have to have a huge 1000 calorie deficit or eat half of what your body requires, a slight decrease of 20-30% can even make the difference.
The other key is just like weight gain, you have to be consistently in a calorie deficit for an extended period of time for our bodies to noticeably use (burn) the extra stored energy (body fat).
How can you create a calorie deficit?
The first way to create a calorie deficit is through food. Meaning, you eat fewer calories than your body requires as mentioned above. Yes, even if you do zero exercise, you can lose weight just through diet alone.
The second way you can create a calorie deficit is to increase your energy needs by increasing your expenditure of energy. Meaning exercise!
Why? Well, there's the obvious reasons we should exercise- maintaining muscle mass, better endurance, healthier joints, heart, etc, etc- but if we increase the amount of energy our body requires in a day, the easier it will be to be in a calorie deficit!
Do you have to start going to the gym 6 days a week or training for a marathon? No, you don't have to. If you are currently a sedentary person, starting with a daily 30-minute walk can make a big difference. Going from doing zero to something can make a big difference!
What if you're exercising and still not losing weight? Then you're not in a calorie deficit. You need to look at what you're eating and adjust so you are in a calorie deficit.
The best results, use both diet and exercise! Exercise to increase your energy output, and then adjust your diet to intake fewer calories and do that consistently over an extended period of time, and there's your weight loss!
The science is really that simple for weight loss/fat loss. Energy output vs input!
You may think to yourself, does that mean I can eat pizza and twinkies and as long as I'm in a calorie deficit I'll lose weight? Technically yes, you will lose weight, but that is NOT a healthy way to eat.
Nutrients, vitamin content, fibre, etc matter to your health. 100 calories of pizza and 100 calories of salad are both 100 calories, yes. Just as the distance of 100kms on pavement and 100kms in the sand are also the same. That being said, there is a difference in the nutrient and macronutrient breakdown of each. (I won't get into macronutrients here if you want to learn more about them, check out my blog on macros HERE) What the point here is that there are nutrient-dense foods (think fruits, veggies, etc) that also are lower in calories you can utilize to help create a calorie deficit while providing your body with great vitamins and minerals.
100 calories of salad has the same energy (calories) as 100 calories of pizza, but the 100 calories of salad have more vitamins, nutrients, fibre, etc. Not saying pizza can't be enjoyed; 100 calories of pizza is 100% delicious, just that nutrient density of our food plays a role in overall health.
Seems simple doesn't it? That's because it is! The mystery of weight loss isn't really a mystery at all. All the diet pills, weight loss shakes and magic in the world will not make a difference to your weight loss unless you are in a calorie deficit.
Want to stay up to date with exclusive Fit Like a Girl content, offers and deals?
Comments
Post a Comment