Fat Facts !!!!!!
What is Body Fat
The normal fat cell exists primarily to store energy. The body will expand the number of fat cells and the size of fat cells to accommodate excess energy from high-calorie foods
When carbohydrates are scarce, the body runs mainly on fats. If energy needs exceed those provided by fats in the diet, the body must liquidate some of its fat tissue for energy. While these fats are a welcome source of energy for most of the body, a few types of cells, such as brain cells, have special needs.
If you’re carrying extra pounds, it means you’re taking in more energy (calories are units of energy) than you’re using. “The extra energy is stored in adipose tissue all around your body in the form of triglycerides,”
Subcutaneous fat is the fat stored just beneath your skin. Pinch your skin with your thumb and forefinger and you will be pinching subcutaneous fat. Everyone has some subcutaneous fat, but lifestyle factors such as diet and exercise, as well as genetics, affect the amount of subcutaneous fat each person develops. One way your body stores energy is by building up subcutaneous fat. To get rid of the buildup of subcutaneous fat, you must burn energy/calories.
Visceral fat is body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines. Carrying too much visceral fat is extremely harmful. It’s linked to a higher risk of type 2 diabetes, insulin resistance, heart disease and even certain cancers
How do I Reduce my Body fat
The short answer : Calorie Deficit
A human gains excess weight by taking in too much energy in the form of calories, which basically means you are eating more food than your body requires to function. To reduce your body fat you need to reduce your intake of food and drink to create a calorie deficit .
Eat Less Food – 4 Week Nutrition
If you cut your portion sizes, cut back on snacking and choose lower-calorie foods at mealtime, you’ll consume fewer calories each day. If you reduce your caloric intake enough, you’ll create a calorie deficit large enough for weight loss
Move More – Commit To Be Fit
Increase your movement, many people live sedentary lives, consider taking up exercise and increase your NEAT – Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting.
The average 1lb of fat is the equivalent to 3500 calories so by increasing your energy expenditure and reducing your intake of food by just 500 cals per day you will lose 1lb of fat per week .
How do I Work Out my Calories & Deficit
The optimal calorie deficit is large enough to stimulate steady fat loss, but not so large that you’re always hungry and lethargic. Avoiding a calorie deficit that is too large is even more important for athletes, who need to keep their muscles well-fueled for training. The calorie deficit “sweet spot” for athletes is 300 to 500 calories per day.
Do the Math
Your ultimate goal is to figure out exactly how many calories to eat daily to lose weight without being hungry and lethargic and without sabotaging your training. To do that you need to figure out how many calories you burn each day and then subtract your target deficit of 300 to 500 calories from that number.
Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier. You can calculate this easily using a FREE on line calculator , TDEE
Many calculators will ask if you are looking for weight loss, maintenance or to gain and can give you an estimated calorie target, if they don`t and give you just your TDEE then you subtract 20% off the TDEE total to find your deficit .
TDEE is a equation of :
BMR is a person’s energy usage rate while at rest in a temperate environment when the digestive system is inactive. In other words, it is the minimum energy needed to maintain a person’s vital organs only.
Activity level is a factor that is based on the amount of activity a person undergoes. This includes deliberate exercise as well as other activities that a person may undergo as part of their job or typical daily activities. These factors are more specifically referred to as the thermic effect of activity, and non-exercise activity thermogenesis (energy expended for non-sleeping, eating, or sports-like exercise).
The thermic effect of food, also referred to as specific dynamic action, is the amount of energy required by the body to process and use food. It is sometimes estimated as 10% of food energy intake, but this can vary significantly dependent on the type of food consumed. Protein for example, has a far larger thermic effect than dietary fat, since it is more difficult to process.
TDEE is not an exact science as we are all different, if you find after 2 weeks you are not losing body fat / inches, then you would look to reducing slightly your input of calories.
Can I Drink Alcohol When Losing Fat
Yes, you can still meet your weight-loss goals and enjoy alcohol , be mindful of your choices. Liquid calories are still calories that factor into your daily calorie intake. You shouldn’t skip meals to make up for your alcohol calories, but be mindful of the other choices you make throughout the day. Calorie deficit (science) is what enables fat loss not what you eat and drink !
You maybe surprised to learn that eating chocolate, having a biscuit or two and a cheeky glass of wine actually helps with fat / weight loss, weight loss is learning to eat in moderation, restricting yourself can lead to bingeing and over eating leading to a yo-yo diet habit.
Fat loss for long term is about re setting the mindset and creating new habits, that lead to a healthier way of life and being able to enjoy life .
Liquid calories – NHS website
|Drink||Calories (kcal)||Estimated food equivalent|
|standard 175ml glass of 12% wine||133kcal||3 Jaffa Cake biscuits|
|pint of 5% strength beer||239kcal||1 standard size Mars Bar|
|50ml glass of 17% cream liqueur||153kcal||one standard size Wagon Wheel|
|standard 330ml bottle of 4% alcopop||172kcal||2 chocolate digestive biscuits|
|double measure (50ml) of 17.5% fortified wine||77kcal||10 jelly babies|
|double measure (50ml) of 40% gin||95kcal||1 standard size Milky Bar|
Can I Spot Reduce Fat
The short answer is no.
Targeted fat loss, often referred to as spot reduction, is not possible and there’s no solid scientific evidence to suggest that you can burn fat on specific areas of your body.
The reality is fat doesn’t melt. Technically, it doesn’t actually “burn” either. But “burning fat” is a more accurate depiction of the process (although it is completely unrelated to the “burning” sensation felt through some forms of exercise, which is discussed below). Fat does get released from fat cells for energy. Unfortunately, the systems responsible for this process do not take into consideration the parts of the body you would most like the fat to be drawn from.
Scientists have researched “spot reduction”, there have been countless studies, and despite some trainers and companies claiming they have the magic key to spot reducing, it not a reality. There are countless articles and science based fact reading on the internet that will explain why spot reduction does not happen here is one : Targeted fat Loss Mtyh or Reality
What Exercise is Best for Fat Loss ?
In summary , Cardio is more effective than weight training at decreasing body fat if you do more than 150 minutes per week. Weight training is better than cardio for building muscle. A combination of cardio and weights may be best for improving your body composition.
BUT… do not ignore strength training as a fat burning workout, your metabolism may stay elevated for longer after weights than cardio, and weight lifting is better for building muscle, and muscle is best at fat burning while at rest, 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.
If your main aim is fat loss, then a program that incorporates both strength and cardio is your best workout program ! Check out the Commit To Be Fit plans on offer with Claire
You have Fat, You are not Fat !
You have fingernails, but you are not a fingernail,
You hair, but you are not hair,
You have fingers, but you are not a finger,
You have eyes, but you are not an eye,
Do you get it now ? ….. no one is FAT, you are more than your body composition !
If you want to lose fat , gain muscle , change your habits, do so, if not don`t …. just be happy !