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Weight Loss 101

In today’s society, one of the largest causes of health related problems is our ever growing waistline.  We have become a society that consumes more food than we need to survive.  The result – our waistlines are growing.

Let’s begin with breaking down the reasons for why we eat.  Firstly, we need food to survive – primarily the energy we gain from the macronutrients (carbohydrates, proteins, fats) and the vitamins and minerals to carry out normal metabolic and physiological functions.  Why else do we eat?  As a society, we have made eating a social activity, and as a means of coping with personal issues.

After we eat, digestion begins once food hits the mouth.  We start to break down the food, this continues in the stomach, and we absorb the macronutrients which supply us energy in the small intestine.  After absorption, this energy has two possible pathways to go: 1) used as energy or 2) stored for a rainy day.  Unfortunately, more and more of the energy we eat is stored as fat, resulting in our ever growing waistline – but this can be reversed!  The magic equation to reducing one’s waistline is below:

FOOD INTAKE – ENERGY EXPENDITURE = NET ENERGY BALANCE

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Simple…right? Let’s dig further into this equation…

Food intake is whatever we eat and digest – potato chips, salads, steak, roast beef, soda, alcohol, cookies, etc.  This is where the energy we need to function every day comes from.

Energy Expenditure can be broken down into 3 different areas.  Without even thinking about it, many bodily functions are happening instantaneously that expend energy (heart beats, respiration, etc).  A second area of energy expenditure we do not think about is thermic effect of food.  It takes a bit of energy to break down food, but this is a very small – about 5-10% of daily energy expenditure.  The final area of energy expenditure is the most modifiable – muscle activity through physical activity.

Net energy balance is the end result of energy in (food intake) and energy used (energy expenditure).  When we eat more than we burn, we cause a positive energy balance which results in excess energy to be stored within the body – as fat or glycogen.  When we eat less than we burn, we cause a negative energy balance resulting in a reduction in weight from fat stores or glycogen.   So to slim the waistline, we need to eat less than we burn…

NOW this is not the answer for everyone since present research has suggested that people may have a genetic predisposition for increased fat stores.  Additionally, the location of fat storage is different for every individual and this is dictated by your genetic makeup so it is ultimately not modifiable.  This means that each person may store more fat in different areas of the body than others – midsection, thighs, arms, chest, etc.  Although this may be the case of some people, we can still minimize the amount of fat storage through maintaining a net energy balance of zero on a daily basis (energy in equals energy out).

So for me to lose weight, I need to eat less and move more?  But how much is healthy?

Health practitioners and fitness professionals agree that a net energy balance of -500 calories (your energy in is less than energy out) per day is a healthy.  This would result in -3500 calories per week which is equal to one pound of fat.  This negative energy balance can be accomplished by manipulating either side of the energy balance equation presented above.  You can either EAT LESS or MOVE MORE.  Saturday Night Live was right, it is that simple.  If you want to lose 10lbs in good health, it is possible in 10 weeks or less!

This is a very brief overview of what comprises weight loss, however it is the basics that everyone should understand to ensure healthy weight loss.  Many fad diets exist and very rarely are people able to commit to such restrictive regimes.  The turnover on these fad diets is huge.  Our society is filled with people who want quick fixes and immediate results.  Unfortunately that’s not always the answer, especially with weight loss.  It takes a considerable amount of time and motivation, but the rewards are great – and noticeable in due time!

I hope this brief overview of what encompasses weight loss can help you achieve your goals.  There is no cookie cutter answer that answers everyone’s questions, however this is the backbone to weight loss.  Remember: EAT LESS – MOVE MORE.

 

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