Learn how calories are burned and how to make the most of this.
The Energy Balance Equation gives us the scientific basis for losing or gaining weight. It is a scale with calories out on one side and calories in on the other. The only way to lose weight is to tip the scale to the “calories out” side.
Calories Out
An individual burns calories in three ways - resting metabolic rate (RMR), lifestyle and exercise. To maximize weight loss, each of these aspects must be increased.
Many people complain about a low metabolism. Metabolism can be increased. Eating five or six small meals a day will burn more calories than eating one or two big meals. Eating many times a day causes the digestive system to expend energy. Eating few meals causes the body to conserve energy, bringing metabolism to a grinding halt (a.k.a. starvation mode).
In terms of lifestyle, a waitress burns more calories than an accountant, due to the demands of the job. If you do have a sedentary job, lifestyle calorie consumption can be increased in many other ways. For example, take the stairs and park far away when shopping.
Exercise increases metabolism in many ways. The body works hard to cool down after a workout and this expends energy. This is known as Excess Post-Exercise Oxygen Consumption (EPOC). EPOC keeps the calories burning long after the workout is complete.
Exercise also builds muscle. A pound of muscle burns between 50-70 calories a day while fat burns only 2 or 3 calories per day. It doesn’t seem like a big difference in one day, but a one-pound difference in muscle instead of fat can help someone lose 7 pounds in a year.
Calories In
Three nutrients comprise calories in - fats, protein and carbohydrates. Each plays an important role in health and fitness. Fats and carbohydrates are used for energy and protein builds tissue.
Fats are essential to the diet, meaning that the body needs them but does not produce them. Fats should be consumed in the form of unsaturated fats. These unsaturated fats are liquid at room temperature. “Good” fats can be found in nuts, seeds, fish, grass-fed meats and eggs. Those who do not eat many of these products can supplement essential fatty acids with select oils.
Carbohydrates are non-essential to the diet. Carbohydrates in the diet should come from complex carbohydrates, meaning no granulated sugar.
A person can survive without consuming any carbohydrates (which is one of the reasons no-carb diets came to be). However, the brain cannot use fats for energy. Furthermore, carbohydrates are needed for efficient workouts, which is why carbohydrates are not only recommended but should be mandatory.
Protein is essential to the diet. Amino acids are peptide chains and when joined together, these chains form protein.
People need to ingest 20 essential amino acids. Meat, fish and eggs contain all 20. Breads and legumes contain certain amino acids but not all. Combine the two in the same meal and all 20 essential amino acids will be accounted for.
Further “Food” For Thought
The body processes have a priority level. A faulty stomach, small intestines or liver is immediately life threatening. The body will protect these first, using ingested nutrients to heal these diseases. Therefore, muscle will not be gained and stored fat will not be burned unless the digestive system is healthy.
Health begins from the inside out. Be careful what types of foods you ingest. Like Paul Chek says, “Don’t use your stomach as a garbage can.” When and only when the diet is proper can the body begin to become truly healthy.
Recommended Exercises For:
Sources:
How to Eat, Move and Be Healthy by Paul Chek
Minimal Time Maximum Workout by Alwyn Cosgrove
