We could all lose weight; are you wondering where to get started?
Over the last few decades, we’ve been pretty focused on dieting and nutrition. Basically, we’re getting more information about foods, including junk food. And we all know junk food = make us fat food.
In our bodies, we store fat in adipose tissue. Generally, this is under the skin (also known as subcutaneous) or within the body cavity (aka visceral fat). There’s only a small amount of fat that gets stored in our actual muscles (intramuscular).
Did you know that body fat is basically an energy storage warehouse?
Fats are stored as triglycerides within the fat cells, which are then released through an event called hormone-sensitive lipase (HSL). This process permits fatty acids to go into the blood. From here, they attach to a protein (known as albumin) and head into the muscles to get “burned.”
What Happens in the Body During Fast Fat Loss?
The whole process of burning off fat is called beta-oxidation. During this, tissues are able to break down fatty acids. While all this is going on, ATP is produced – and this is important, because it’s the energy source used for cells – and it takes place in the mitochondria.
Because there are such high levels of fatty acids being broken down and overwhelming the mitochondria (like in starvation), there might not be an instant need for them. If this is the case, they’re formed into ketones, which are fragments that are extremely rich in energy.
Why does this matter? Because fat can’t change into glucose – but it can give the muscles and brain the fuel it needs by providing these ketones.
ATP that is produced through the fat loss / fat breakdown process is used for metabolic processes throughout your entire body. This includes things like body temperature regulation, digestion, breathing and even going to the bathroom.
When you’re hanging out on the couch, watching TV, or taking it easy at the gym, you can expect about 70% of the ATP to be produced by fats.
That’s a huge majority of your body’s energy coming from fat.
If we take a look at various countries and who needs to lose fat, the United States tops the list. For example, in the United States, 31% of citizens are over-fat – that’s the highest out of any country. The lowest is in Korea, which is only at 3% and the second highest is Mexico, with about 24%.
We aren’t just talking about cosmetic issues. It goes much, much deeper than that, because having too much fat can negatively impact your life in several different ways. Not to mention you have to get rid of excess skin after weight loss.
In fat, if you have excess body fat, you’re more likely to face things like:
- Having less mobility
- Lower emotional (including self-esteem) health
- Greater risk for organ failure, heart disease, strokes, cancers, and stress fractures
- Decrease in overall circulatory health
- Lowered reproductive and sexual health
Fat cells can step in as endocrine producers, creating more hormones that have a hand in tons of different processes within the body – and most of them can lead right into more fat accumulation.
Of course, cosmetically, having more fat isn’t more ideal. Having a lower body fat amount is generally considered to be more attractive.Make sure you accurately measure your body fat.
Plus, if you’re into sports, having a lower body fat level is important to the sport, since having excess body fat tends to add drag and even more resistance. So, focusing on fat loss in addition to specific training might greatly improve your performance in athletics.
Basically, here’s what we’re getting too – if you have excess body fat, you’re going to see a decline in your overall health, athletic performance and your body composition.
So what are you going to do about it?
Fat Loss Isn’t Easy
Well, here’s where it gets a little complicated – if you’re into wellness and health, you know that it’s hard to get rid of fat. Like, really hard. And it may be even harder to keep it off.
Even with all the advanced technology in fat loss – things like surgery and medication – it’s still hard to keep the weight off. Overall, we tend to have less than a 10% success rate when it comes to cutting back our weight and keeping it off.
Almost everyone who goes on diet after diet after diet has the same results. Unfortunately Not only do most of these people gain more of the weight back, but many gain all of it (if not more) back after a year,
Remember how the US is winning (really LOSING) the fat race?
A whopping 70% of people in the United States are considered overweight or obese. Fat loss SHOULD be a major cultural focus. And we aren’t just talking about adults – since 1980, the amount of overweight 12-17 year-olds have doubled. Yes, doubled.
Obviously, we need to come up with a fat loss solution.
And fast. One of the best ways we can do this is reaching an understanding of how fat loss works and what we need to do to make it happen.
Here’s what you should know beforehand – fat cells, like we said, are basically a warehouse for body fat, so they’re constantly being turned over. Fat metabolism is controlled by a few different factors, including nutrition, metabolic elements, and hormones. Essentially, the net effect decides on the level of fatty acids and amount of body fat.
Your Hormones And Rapid Fat Loss
When fatty acid is released, they don’t need as much insulin, so you’ll see an increase in the hormones, such as epinephrine, glucagon, and cortisol. These so-called anti-insulin hormones trigger HSL. And let’s not forget the other major hormone that has a hand in fat metabolism is called thyroxine, which is the thyroid hormone. You should also consider whether or not leptin and ghrelin are the keys to weight loss.
Let’s say you go to an all you can eat buffet and eat a pretty big meal. Your glycogen is synthesized until the stored up sections are replaced. If there’s a continued high blood sugar, glucose changes to fatty acids. Also, amino acids can be transformed into fatty acids. In order for cells to accept triglycerides, an enzyme known as lipoprotein lipase is needed.
Now let’s say you’re absolutely starving, but you have zero access to food. What happens?
Insulin levels drop, so the anti-insulin hormones rise, therefore speeding up the fat use process.
If you cut back on your calories for the day, your body is forced to use those fat stores in the best way possible. Because insulin levels are low, the production of the thyroid hormone is cut back. And because of this, your resting metabolism is lowered. This amazing process can start as soon as 24 hours after starting an intense diet.
If you decide to ditch the diet, it’s almost definite that the rebound weight will come back, because muscle is usually lost, which makes the body fatter.
Now, fats serve as much more than simply fuel for resting and lower-intensity exercise. Fats have the power to restore phosphagens that were most likely depleted during a hardcore workout.
Once you have a killer session at the gym, your oxygen uptake jumps, so you give your body the chance to restore itself.
When you take a look at things like nutritional counseling, diets, processed foods, and even individual nutrients, you’ll see that body fat levels have gone up.
It may seem like a catch-22 but it’s painting a picture of how aware you need to be. Your body responds sharply to exercise on a regular basis, processed foods, when you’re hungry, etc.
Fat Loss 4 Idiots
If you’re looking to cut back on body fat, there are a few things you can get started doing now to achieve your goal.
First, start exercising!
Your goal should be getting at least 5 hours of rigorous exercise every week for fat loss and muscle growth. If this seems like a stretch for you, start at a smaller number, like 2 hours per week. Work your way up to five hours weekly. Keep yourself motivated and refreshed by changing up the workouts every few days or so. It’ll keep your body on its toes, too.
You can also engage in non-exercise physical activity easily during the day which will also aid in fat loss. Instead of taking the closest parking spot available, aim to take one further away, so you have to walk more. Promise yourself you won’t use elevators or escalators, only stairs. It’s also great motivation to get started on chores around the house.
Avoid processed foods as much as you can.
Eating whole, unprocessed foods during regular times while help you cut back on body fat. Processed foods are bursting full of unhealthy fat, and can keep your body full of fat. On the same note, you’re going to want to pay close attention to the cues your body is giving off if you want to optimize fat loss.
Are you really hungry, or do you just feel like eating? Is fat loss more important to you than pleasure eating?
Do you truly want another bite, or is your stomach telling you’re full?
Slow down a bit you might have a better idea of when you’re full.
Being able to read your body and the messages it’s giving off will give you a better understanding of when to stop eating.
How many hours of sleep do you get per night?
If you aren’t getting between 7 to 9 hours nightly, you could be stunting your fat loss goals. Everyone should be getting the recommended 7-9 hours to keep yourself healthy, refreshed and reenergized. Whether this means going to bed a little bit earlier or giving yourself a few extra minutes in the morning, try to get the recommended dose.
Now, we know the best way to achieve fat loss is to find the right dieting principles and stick to them over the long term. But the main point here is to find something you can live with. If you decide to jump aboard a mainstream extreme diet, are you going to be able to stick with it?
Find a diet you can live with and you’ll see long term fat loss and without too extreme of a transition. Think of it as a lifestyle change rather than a diet. It’ll help you make more conscious decisions during the day and lead you to success. Remain consistent with your diet habits, as this is the key to success when it comes to losing fat.
Best Diet for Fat Loss
The right nutrition to lose fat can help you make some major fat loss progress. Green tea is one of the most popular natural supplements to add for fat loss. In fact, there’s some pretty solid evidence that proves green tea can help with fat loss and not to mention all the fantastic health benefits that come along with it.
If you’re a snacker, you’ll want to find something to replace your handful of chips or pretzels. Bypass the empty carbs and turn to things like nuts, fruits, and veggies. Not only are they good for you and keeping fat levels low, but they’ll also keep you feeling fuller longer.
Avoiding refined carbs and emphasizing low-energy-density foods can help you with fat loss, too. As always, stay nice and hydrated during the day, with regular sleep and exercise. A lot of people don’t think to include much fiber into their diet, but this is also a critical step when it comes to losing fat. Plus, it helps regulate your GI system, so you may even start feeling better overall.
Basically, when you step up your exercise and healthy food intake, you’re going to see a jump in metabolism and that’s when you’re going to start seeing some of the results you’ve been working so hard for.
It’s easy to look at your diet and see where you might be making some mistakes. But it has to be ore than this. You have to be able to transform your lifestyle into a healthy, conscious, decision-making role. You can help yourself to do this by surrounding yourself with a supportive group. Whether this means you have a dedicated gym buddy or someone you can go out to dinner with and make healthy choices, you’ll be enabling your own success.
Either way, focusing on fat loss will help you become healthier. As we mentioned, there are some serious health risks that come along with having excess fat. Even items that aren’t included on that list should be considered, though.
When you’re healthier and in better shape, you’ll be more equipped to overcome sicknesses and illnesses that may come your way.
It could be a common cold, or something more serious. But if your body is healthy and fit, and you’re in great shape, you’re going to overcome it quicker and easier. Like we said, this is a lifestyle change, not just a diet change. It’ll impact your entire life – for the better.
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