The three key components to fat loss are: a calorie deficit, protein intake and exercise. All pieces together are a powerful and perfect fit. It takes time, persistence and patience like a challenging puzzle.
Movement Matters
Our bodies are meant to move. What we don’t track doesn’t get measured. Tracking movement matters - whether it is an exercise class or daily activity. Movement can be classified as Exercise Activity Thermogenesis (EAT) or Non-Exercise Activity Thermogenesis (NEAT). If you are fanatical about closing Apple watch circles, you understand. You have “move”, “exercise” and “stand” rings. EAT is a structured exercise like aerobics or weight training. NEAT is unstructured such as cleaning house, gardening or walking to work. Tracking both types of activities is important.
We can easily underestimate NEAT. The Medicine and Exercise and Sports Journal reported a study involving three groups of women completing cardio and strength sessions. The group that exercised the most (three strength and three cardio sessions a week) experienced a decrease in NEAT - by 150 kcals. The group that completed two cardio and two strength sessions and the other which only did one - increased their NEAT numbers by 268 kcal collectively. One pound of fat is 3500 kcals, so burning an extra 268 kcal each week can add up quickly.
In addition to burning calories to reach a deficit, we can re-evaluate our dietary habits. Just as with exercise, calorie consumption needs careful consideration.
Quantity and Quality Matters
When it comes to calories - both quantity and quality matter. To achieve fat loss, there must be a shortage of calories but an appropriate amount of protein. Every gram of protein equals 4 kcals. Carbohydrates are also 4 kcals per gram, but fats are higher - 9 kcals per gram. We can achieve some caloric burn simply through digestion called, Thermic Effect of Food (TEF). Fat calories are absorbed quickly with its low “burning factor” - 0-3%, carbohydrates 5-10%, and protein wins at 20-30%. If you eat 100 fat calories, 97 calories will be absorbed and only 3% will be burned. For fat loss we want to tip the scale toward protein. A calorie shortage is a must to achieve fat loss, so cutting calories in fats and carbohydrates is preferred.
Protein is important because it helps keep our muscle mass. As our muscle mass increases, so will our metabolism and at that point fat loss becomes productive. A good rule of thumb is 1 gram for each pound of desired target bodyweight. In keeping with the caloric deficit, select lean protein sources for a perfect fit to fat loss puzzle. For meats try pork, chicken or fish, and for dairy select high protein yogurt or cottage cheese. There are also great non-dairy alternatives such as tofu and plant-based protein powders.
The Take Away
When looking to lose fat, one strategy is caloric deficit - through burning or reducing calories. Pairing this with appropriate protein intake and consistent exercise will achieve fat loss goals. Fitting all the pieces together may be overwhelming, but you don’t have to do it alone. For help, consider hiring professionals like a certified nutritionist or personal trainer. Begin with a reputable organization or perhaps inquire with your healthcare professional, a trusted friend or colleague for a referral.
Movement Matters
Our bodies are meant to move. What we don’t track doesn’t get measured. Tracking movement matters - whether it is an exercise class or daily activity. Movement can be classified as Exercise Activity Thermogenesis (EAT) or Non-Exercise Activity Thermogenesis (NEAT). If you are fanatical about closing Apple watch circles, you understand. You have “move”, “exercise” and “stand” rings. EAT is a structured exercise like aerobics or weight training. NEAT is unstructured such as cleaning house, gardening or walking to work. Tracking both types of activities is important.
We can easily underestimate NEAT. The Medicine and Exercise and Sports Journal reported a study involving three groups of women completing cardio and strength sessions. The group that exercised the most (three strength and three cardio sessions a week) experienced a decrease in NEAT - by 150 kcals. The group that completed two cardio and two strength sessions and the other which only did one - increased their NEAT numbers by 268 kcal collectively. One pound of fat is 3500 kcals, so burning an extra 268 kcal each week can add up quickly.
In addition to burning calories to reach a deficit, we can re-evaluate our dietary habits. Just as with exercise, calorie consumption needs careful consideration.
Quantity and Quality Matters
When it comes to calories - both quantity and quality matter. To achieve fat loss, there must be a shortage of calories but an appropriate amount of protein. Every gram of protein equals 4 kcals. Carbohydrates are also 4 kcals per gram, but fats are higher - 9 kcals per gram. We can achieve some caloric burn simply through digestion called, Thermic Effect of Food (TEF). Fat calories are absorbed quickly with its low “burning factor” - 0-3%, carbohydrates 5-10%, and protein wins at 20-30%. If you eat 100 fat calories, 97 calories will be absorbed and only 3% will be burned. For fat loss we want to tip the scale toward protein. A calorie shortage is a must to achieve fat loss, so cutting calories in fats and carbohydrates is preferred.
Protein is important because it helps keep our muscle mass. As our muscle mass increases, so will our metabolism and at that point fat loss becomes productive. A good rule of thumb is 1 gram for each pound of desired target bodyweight. In keeping with the caloric deficit, select lean protein sources for a perfect fit to fat loss puzzle. For meats try pork, chicken or fish, and for dairy select high protein yogurt or cottage cheese. There are also great non-dairy alternatives such as tofu and plant-based protein powders.
The Take Away
When looking to lose fat, one strategy is caloric deficit - through burning or reducing calories. Pairing this with appropriate protein intake and consistent exercise will achieve fat loss goals. Fitting all the pieces together may be overwhelming, but you don’t have to do it alone. For help, consider hiring professionals like a certified nutritionist or personal trainer. Begin with a reputable organization or perhaps inquire with your healthcare professional, a trusted friend or colleague for a referral.
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