The Science Behind Weight Loss

Have you ever wondered what actually goes on with your body when you lose weight? Or have you wondered how to go about losing weight? I've got some great "inside knowledge" that I'm letting slip through the cracks for you to know!

Weight loss takes effort. I'm sorry to say, but there is no quick fix pill, no secret, and no new breakthrough that is going to give you results. It takes a life change! It doesn't sound appealing, but it's the only way it's going to work. So, come on, soak in this knowledge and begin your weight loss story.

Weight loss rule: Weight loss occurs when one burns more calories than consumed. This is also known as the "calories in, calories out" method. "So, when I workout I have to burn more than 2,500 calories?" Thankfully, this answer is no. However, there are three key factors that contribute to the "calories in, calories out" method.

One contributor is resting metabolic rate (RMR). Resting metabolic rate is the rate at which the body expends energy to support vital functions, including heart contractions, digestion, and various cellular activities. RMR generally represents 60-70% of the total caloric expenditure in a given day. Metabolic rates vary from person to person and are affected by several factors, including genetics, gender, age, height, weight, lean body mass, and hormone activity. So, when you think you're just sitting there doing nothing, your body is not! But, don't think you can sit too long. Studies have shown that a sedentary individual who works out 30 minutes 3 times a week is actually more susceptible to gaining weight than an individual who doesn't workout, but has a more active lifestyle.

The second contributor to caloric expenditure is physical activity. Physical activity generally accounts for 20-30% of a person's daily expenditure. I'll get into this a bit later.

The third contributor to caloric expenditure is the effect of food. Certain complex foods high in capsasin, like hot peppers, increases the metabolic rate above that of the normal American diet. Lean proteins, vegetables, and whole grains are more difficult to break down and therefore, require more energy to digest. Depending on the contents of the diet, the thermic effect of food accounts for approximately 5-10% of caloric expenditure. Eating a lean diet high in complex carbohydrates, fruits and vegetables helps contribute to weight loss through these mechanisms.

When wanting to obtain weight loss, all the aforementioned contributors must take place to achieve this goal. A calorie deficit is the only way you are going to lose weight. Here are some examples as to why it is so necessary:

If a person consumes 2500 calories in their diet and expends 2200 through total energy expenditure the net gain is 300 calories. If this individual continually experiences a positive caloric balance, he or she is going to gain weight. (Side note: when a person gains 5 to 10 pounds each year, it is called creeping obesity. This is what a caloric surplus creates).

It takes 3500 calories to add a pound of fat and 2500 calories for a pound of lean mass. Gains in lean mass occur with participation in fairly rigorous, high-volume resistance training (want to know how to maintain or gain muscle? check out last week's post).

Now, let's get into the contributor, physical activity. In order to achieve the greatest contribution to a negative caloric balance, an exercise plan should focus on performing the maximum amount of work in the allotted time. When I worked out at a boot camp class, we were burning on average 500-700 calories in one hour. The method of training we used was compressing weight training and intense cardiovascular exercise; i.e. circuit training. This resulted in the ultimate caloric expenditure.

Not only is the intensity of the workout important, but also the quantity. Lower intensity workouts require longer exercise duration to achieve the same caloric expenditure as higher intensity workouts. If one pound of weight loss is to be attained per week, the amount of physical activity and its intensity will determine the number of calories that will be removed from the diet. Low intensity activity participation requires a larger dietary deficit. An individual who burns 500 calories per week through exercise must eliminate 3,000 calories from their diet. This assumes they are currently maintaining a neutral energy balance. I would encourage you to burn between 1,000 - 2,000 calories through physical activity per week. This reduces the emphasis of dietary change to between 200-300 calories per day. Doesn't that sound more attainable than trying to cut out 3,000 calories per week??? Sphew!

Weight loss takes knowledge, goal setting, and a change in your current lifestyle. It is attainable and everyone can do it! Now you know all the components that is required to lose weight. It is not a fad, it's not a simple pill, it is a life changing experience for the better. I hope this helps you understand what needs to take place to achieve your goal. If you need additional help from me, I would be more than happy to train you. Email me at bodybayou@yahoo.com if you are interested.

Have a great week!