The Simple Science of Weight Loss

Calories In Calories Out

When it comes to weight loss, one fundamental principle reigns supreme: calorie deficit. It's the key to shedding those extra pounds, regardless of the specific diet or exercise you follow.

Here's the deal, for effective weight loss, it's crucial to consume fewer calories than your body burns. It's as simple as that. This results in a calorie deficit, triggering your body to access its stored energy (aka fat) to compensate. Now, I get it. Diet trends and exercise programs may promise quick fixes or magical results, but let's stick to the facts. No matter what diet you choose—be it low carb, high fat, paleo, vegan—or how intense or long your workouts are, the underlying principle remains unchanged.

You can't escape the laws of thermodynamics! If you consume more calories than your body needs (over any given period), you'll start putting on weight. On the flip side, if you consistently consume fewer calories than your body requires, you'll see those extra pounds melt away. It's just how the math works. So, remember, finding that sweet spot of balance is key to reaching your weight goals! It's science, not opinion. But don't let that discourage you! You have the power to determine what and how much you eat, and you can actively select activities that enhance your calorie burn. It's all within your control!

Having said that not all calories are created equal. Nutrient-dense foods are essential for overall health, energy levels, and satiety (how full you feel). So, while quantity matters for weight loss, quality matters too. Opting for whole, unprocessed foods will provide the necessary nutrients your body needs to thrive.

The Tipping Of The Scales

To understand this idea better I want you to imagine a scale, on one side you have the calories you consume from everything you eat and drink and on the other end of the scale the calories you burn from being alive and all the activities and or exercise that may include. The term used for this is CICO and stands for "Calories In, Calories Out," it is a concept of energy balance in the context of weight management. The idea behind CICO is that weight loss or gain is primarily determined by the relationship between the calories you consume (calories in) and the calories you burn (calories out).

So, on the calories out end of the scale we have:

• BMR

• Exercise Activity (EA)

• NEAT

• TEF

Basal Metabolic Rate (BMR)

BMR stands for Basal Metabolic Rate, which refers to the number of calories your body needs to maintain basic bodily functions while at rest. It represents the energy required for essential processes such as breathing, circulation, cell production, and maintaining body temperature.

Several factors influence your BMR, including:

• Body composition: Lean body mass, which includes muscles, organs, and bones, tends to have a higher metabolic rate than fat mass. As a result, individuals with a higher percentage of lean body mass generally have a higher BMR.

• Age: BMR tends to decrease with age due to factors such as a decrease in muscle mass and hormonal changes. Older individuals often experience a decline in BMR compared to their younger counterparts.

• Sex: Men typically have a higher BMR than women. Men typically having higher muscle mass and lower fat mass than women.

• Genetics: Some people may have a naturally higher or lower BMR based on their genetic predispositions. Genetic factors can influence the efficiency of metabolic processes and the rate at which calories are burned at rest.

Exercise Activity (EA)

The number of calories burned during 1 hour of exercise activity (EA) can vary depending on several factors, including the type of exercise, intensity, duration, body weight, and individual fitness level. It's challenging to provide an exact number without specific details, but here are approximate calorie expenditure ranges for various types of exercises based on an average-weight individual (around 155-175 pounds or 70-80 kilograms):

1. Walking: Walking at a moderate pace (3-4 mph) typically burns around 240-300 calories per hour. Brisk walking or walking uphill can increase the calorie burn.

2. Running: Running at a moderate pace (5-6 mph) can burn approximately 450-600 calories per hour. Higher intensities or faster speeds can lead to greater calorie expenditure.

3. Cycling: Bicycling at a moderate intensity (10-12 mph) generally burns around 300-500 calories per hour. Riding at a higher intensity or faster speed can increase calorie burn.

4. Strength training: The calorie burn during strength training exercises varies based on factors like the specific exercises performed, the number of sets and repetitions, and the intensity. On average, strength training can burn approximately 200-400 calories per hour.

5. Yoga: A typical yoga session can burn around 150-400 calories per hour. The calorie burn can vary depending on the style of yoga (e.g., Hatha, Vinyasa, Power), the pace of the practice, and the level of exertion involved.

6. Pilates: A session can burn around 200-400 calories per hour, depending on the intensity of the workout, the specific exercises performed, and the individual's body mechanics.

To obtain a more accurate estimation of your calorie expenditure during exercise, you can consider using wearable fitness trackers or online calculators that take into account more specific details about your exercise and personal attributes.

Non-Exercise Activity Thermogenesis (NEAT)

NEAT stands for "Non-Exercise Activity Thermogenesis" It refers to the energy expended through daily activities that are not planned exercise sessions but still contribute to your overall energy expenditure. NEAT encompasses the calories burned during activities such as walking, standing, fidgeting, gardening, cleaning, and other forms of non-exercise movement.

NEAT plays a significant role in your total energy expenditure and can vary greatly among individuals based on their occupation, lifestyle, and habits. Some people naturally have higher NEAT levels due to their occupation or lifestyle factors that involve more physical activity throughout the day, while others may have lower NEAT levels due to a sedentary job or lifestyle.

Increasing NEAT can be an effective strategy for managing weight because it can contribute to additional calorie burning without the need for structured exercise. Small changes in daily habits and incorporating more movement into your routine can have a cumulative effect on calorie expenditure over time.

Here are a few examples of how you can increase your NEAT:

1. Walking: Opt for walking whenever possible. Take the stairs instead of the elevator, park your car farther away from your destination, or take short walking breaks during work or study sessions.

2. Standing and movement breaks: If you have a sedentary job or spend long hours sitting, try incorporating regular standing or movement breaks. Set reminders to get up and stretch, walk around, or do some light exercises.

3. Active chores: Engage in household chores that require physical effort, such as cleaning, gardening, or doing DIY projects. These activities can contribute to NEAT while accomplishing necessary tasks.

4. Fidgeting: While it may seem minor, fidgeting, such as tapping your feet, moving your legs, or fidgeting with your hands, can increase energy expenditure slightly throughout the day.

5. Active leisure activities: Instead of sedentary activities like watching TV or playing video games, choose active leisure activities such as dancing, playing with kids or pets, or engaging in sports or recreational activities.

Remember, NEAT should be seen as a complement to regular exercise rather than a replacement for structured workouts. While NEAT can contribute to calorie burning, it is still essential to engage in purposeful exercise to promote cardiovascular health, muscular strength, flexibility, and overall fitness.

Thermic Effect of Food (TEF)

TEF stands for "Thermic Effect of Food" It refers to the energy expenditure associated with the digestion, absorption, and metabolism of food that you consume. When you eat, your body needs energy to break down the food, extract nutrients, and process them for use in various bodily functions.

The process of digesting and metabolizing food requires energy, and the TEF represents the calories burned during these processes. Different macronutrients have varying effects on TEF:

1. Protein: Protein has the highest thermic effect among the macronutrients. Approximately 20-30% of the calories from protein are used during digestion and metabolism.

2. Carbohydrates: Carbohydrates have a moderate thermic effect, accounting for around 5-10% of the calories consumed.

3. Fats: Fats have the lowest thermic effect, contributing to approximately 0-3% of the calories consumed.

It's important to note that the TEF is proportional to the caloric intake, meaning that consuming more calories will result in a higher absolute energy expenditure through TEF.

However, it's worth mentioning that the TEF represents a relatively small portion of the total energy expenditure, typically ranging from 5-10% of the calories consumed. The majority of the calories you consume are utilized for basal metabolic rate (BMR) and physical activity.

While TEF itself does not significantly contribute to weight loss or gain, it is still a factor to consider when calculating your total daily energy expenditure (TDEE). By accounting for the TEF along with your BMR and physical activity, you can have a more accurate estimation of your caloric needs. It's important to focus on overall dietary balance and the quality of nutrients rather than solely relying on the TEF to manipulate calorie intake. A healthy and balanced diet that includes adequate protein, carbohydrates, and healthy fats is essential for overall well-being and energy balance.

In practice, achieving a sustainable and healthy weight involves not only considering calorie balance but also adopting a balanced and nutritious diet, engaging in regular physical activity, managing stress levels, and addressing any underlying health conditions. Remember, exercise is just one component of weight loss and trying to rely solely on exercise to lose weight could prove ineffective.

Homeostasis

Homeostasis and maintenance calories:

Homeostasis is your body's natural ability to maintain a stable internal environment despite changes in the external environment. It's like your body's internal thermostat that strives to keep things balanced. In the context of weight management, homeostasis plays a role in maintaining your current weight.

Your body has a set point, which is the weight range that it tends to defend and maintain. This set point is influenced by various factors, including genetics, metabolism, hormones, and lifestyle. Homeostatic mechanisms work to regulate your energy balance and keep your weight within that set point range.

Maintenance calories, also known as Total Daily Energy Expenditure (TDEE), represent the number of calories your body needs to maintain its current weight. It includes the calories required for your basal metabolic rate (BMR), physical activity, and the thermic effect of food (TEF).

Here's where homeostasis comes into play. When you create a calorie deficit or surplus, your body strives to restore balance and return to its set point. This can involve adjustments in your metabolism, hunger and satiety signals, and energy expenditure. It's a protective mechanism that aims to defend your current weight and make weight loss or gain more challenging as you deviate from your set point.

Understanding homeostasis and maintenance calories is crucial for effective weight management. To lose weight, you need to create a sustained calorie deficit below your maintenance calories. However, it's important to note that individual variations exist, and weight loss may not always be a linear process due to the influence of homeostasis.

lets wrap it up

When you consistently consume calories equal to your maintenance calories, you're in energy balance. This means the calories you take in are equivalent to the calories you burn, resulting in weight maintenance.

However, if you consume more calories than your maintenance calories, you create a calorie surplus. In this scenario, your body stores the excess energy as fat, and you experience weight gain. On the other hand, if you consume fewer calories than your maintenance calories, you create a calorie deficit. This prompts your body to use its stored energy (fat) to make up the difference, leading to weight loss.

Making gradual and sustainable changes in your eating habits and physical activity levels is the key to achieving and maintaining a healthy weight in the long run. Remember, each person's body is unique, so it's important to seek guidance from healthcare professionals or registered dietitians. They can help you develop an individualized approach to weight management that aligns with your specific needs and goals. Your journey to a healthier you starts with taking proactive steps and seeking expert support.