Body fat is an energy storage for times when we need it.
We store fat in adipose tissue in our bodies. This is mostly under our skin (SUBCUTANEOUS) but we can also store it in the body (VISCERAL) and a little in the muscles (INTRAMUSCULAR).
When energy become sparse in your bloodstream, the body detects this and calls on fat reserves for backup. Fat is then broken down into an energy source for your body to keep performing.
Only in today’s living we rarely need to depend on fat stores for energy as we are not usually far from our next meal or a mcdonald’s.
Over the past few decades we have become obsessed with fat loss. But with more information on food, focus on macro-nutrients, more dieting and more junk food has led to more body fat!
We are learning more and more that exercise and nutrition can help combat obesity. We also know that eating too many sweets and avoiding activity leads to obesity. And yet obesity is still on the rise and putting heavy pressure on our National Health Service.
IF YOU WANT TO LOSE FAT YOU NEED TO USE MORE ENERGY THAN YOU CONSUME.
It is pretty simple, it is people that like to make it difficult. We also have a habit of trying to make things complicated and ruining the simplicity that actually gives results.
If you are not losing fat you are not eating less calories than your body burns. You have to create a caloric deficit, and you do that by eating less calories than your body burns.
This does not need to be and should not be drastic drops in calories! When we decrease our caloric intake significantly, the body works hard to preserve fat stores. Since insulin is low, thyroid hormone production is decreased. With this, resting metabolism is lowered.
This can take place within 24 hours of starting an extreme diet.
What do you think the body’s response is to this kind of calorie deprivation? Well rebound weight gain is pretty much guaranteed when the diet is finished. Not only that but muscle is usually lost, so the body usually becomes fatter.
To maintain a low body fat and/or lower body fat:
Exercise at least 5 hours per week
Eat whole/unprocessed foods at regular intervals, while being aware of physical hunger/fullness cues
Sleep 7-9 hours per night
Don’t engage in extreme diets
Stay consistent with your habits
Incorporate non-exercise physical activity
Ignore food advertising
A calorie deficit of around 200-500 calories is normally enough to provide a healthy and maintainable amount of fat loss.
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