Do You Know The Basics Of Fat Loss and Weight Loss?

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The weight loss and fitness industry is in business these days. The industry is booming and the ones who know how to benefit out of it are making the bucks. The credit goes to the fast food and junk food industry which is hell bent on making people be the worst versions of themselves and also the people who are in full support of this multinational corporation and their disease spreading mission. Long story short, the fitness industry has never been in the news as it is right now. People have finally realized the worth of their lives and are desperate to add a few extra years to their almost over life spans. And not to forget, they want to do it within a week, because hey, who has the time, right? Add unlimited access to money to this equation and boom, we have a multi-billion dollar industry. People want results faster than a Bugatti Veyron can reach from 0-100 miles per hour. Seems pretty legit, doesn’t it? Decades of crappy eating gone within a week. Sounds like paradise. Truth be told, it takes a lot more than that to lose weight and achieve that desired body you always wished for. Moreover, you need to understand your body first and how it functions in order to get the best out of it. This article ponders upon some similar basics which will help you understand your body and lose weight quickly.

Understanding The Basics Of Weight Loss

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Want to see the most effective and also kind of the most unorthodox weight loss guide? Check this out! However, we need to embark on a few of the basics first. You see, no matter what technique you use, at the end of the day, they all boil down to the basics of our body’s biomechanics. Let’s begin, shall we?

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For starters, you need to understand how the body burns fat. This is explained very comprehensively below –

Understanding ‘Metabolism’

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The body is like an engine that is working constantly till the day you die. It works 24 hours, 7 days, all year around (and you thought your job was tough). Think of a steam engine (like the one they had in the movie ‘Titanic’. That burning furnace is your body’s metabolism. And the coal that was put inside of it to eventually burn off are the calories that you consume. The steam that is produced as a resultant is the energy that you get after burning those calories.

Now, think of it this way. What happens if you stop putting the coal inside the engine? There will be no energy to feed the machines, right? Yes. But our bodies are far more advanced than some engine. Our bodies have evolved over the years and unlike normal mechanical engines, they will find anything and everything in order to keep the engines running. This means that it will start feeding on itself if you fail to provide it with the coal, or in our case, the required calories.

This process of burning calories by the body in order to provide the body with the required energy for it to carry out different activities is called ‘metabolism’. And the rate at which it burns the calories you consume is called the ‘metabolic rate’.

Additional info - The metabolic rate differs from person to person and it varies with age as well. Other factors affecting the metabolism and metabolic rate are the levels of fitness, lifestyle, habitat, medical conditions and much more.

Influential Macronutrients

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Macronutrients are an essential part of metabolism because at the end of the day they are the ones acting as fuel for the body. There are 3 basic macronutrients, namely, proteins, carbohydrates, and fats. These 3 macronutrients comprise every food available on the planet. Different compositions form different food items. Contrary to popular belief, all the three macronutrients are vital for a healthy and functional life and not just protein. Fats and carbohydrates have their own utilities, but so much when it comes to weight loss. More on that later. A small brief on the macronutrient profiles is given below –

  • Proteins – Proteins are the building blocks of life. They simply build things. Everything you see in your body is built by either protein or is facilitated by them. Proteins can be further broken down amino acids. Amino acids basically the simpler versions of proteins. Their structural reconfiguration leads to the making of various other compounds like human growth hormones, insulin-like growth factor 1, IGF LR3 and other recombinant amino acids that have become more popular these days such as GHRP 6 and GHRP 2.

    We need protein to build things in our body. That is as simple as it gets. However, they are literally the worst when it comes to providing energy. Converting proteins into energy molecules also known as Adenosine Triphosphate or ATP is a very expensive process. This means that the process of turning protein molecules into energy actually costs the body more energy that it gets at the end of the process.

    The body also has the ability to turn protein into carbohydrates in case one is consuming less of it. This happens very rarely and only in case the carbohydrate consumption is dangerously low and the protein consumption is very high. This process is called gluconeogenesis.
     
  • Carbohydrates – Carbohydrates are the energy supply of your body. Unlike what other choose to believe, carbohydrates or carbs, as it is referred to commonly, DO NOT turn into fat. It is the over consumption that leads to fat storage and other problems. To put it in an oversimplified way, anything you eat in excess will be turned into fat and locked up in adipose tissues for good. And no, this does not mean that your body hates you. This only means that the body is preparing for hard times. Out bodies have evolved through time. This has led it to store whatever it can in case we have to face hard times ahead of us. It is a natural instinct of the body.
  • By far, carbohydrates have the most drastic effect on the metabolism. And that is why carbohydrate manipulation will be the key to your ultimate weight loss guide. You see the body’s basic instinct is to tap into carbohydrate reserves in order to burn fat. This is how the body works. The body uses the carbohydrates in the presence of oxygen to produce heat. This heat is produced at the cellular level in the mitochondria present in the cells. This eventually leads to fat oxidation. This particular type of metabolic activity is called ‘aerobic metabolism’.

    Another type of metabolic activity, where contrary to the above-mentioned procedure, carbohydrates are burned in the absence of oxygen and this eventually leads to fat oxidation. This type of metabolic activity is called ‘anaerobic metabolism’.  Anaerobic metabolism usually takes place when there is not enough oxygen intake to facilitate the combustion of carbohydrates, such as, during ‘high-intensity interval training’ which typically involves short bursts of energy for about 30 seconds to 1 minute. 
     
  • Fats – Fats are way friendlier than you think. Again, the key thing to remember is that anything consumed in excess will be stored in your body for future purposes. Another interesting thing about fats is that dietary fats and stored fat are completely different and should not be compared at any point in time.

    Dietary fats can actually help you burn that stored fat even faster. Fats like monounsaturated and polyunsaturated fats can actually speed up the fat burning process. Fats like omega-3 can also boost the fat oxidation processes and promote good cholesterol in the body.

The Fat Loss Process

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The fat burning process is not as simple as it seems. There are various processes involved and many factors that influence the end result. It would correct to say that the fat burning process is essentially dependent on the individual’s metabolism, the level of fitness and dietary habits. Other factors such as medical conditions, drugs administered, genetic disorders, and hereditary issues do play a role as well but an extent. The fundamentals of weight loss and fat burning revolve around macronutrient utilization. Carbohydrates and fats being the primary macronutrient concerned while proteins playing a secondary role. Carbohydrates eventually break down into glucose which the body stores in the form of glycogen in the liver and muscle tissues. Glycogen is the body’s energy reserve. The idea is to burn off this stored glycogen in order to tap into the fat reserves so that the body can burn more fat. Below is a list of factors that determine how the body burns fat and how weight loss takes place.

  • Glycogen Levels – As discussed above, glycogen stores are the body’s energy reserves for carrying out various activities. The principle idea is to burn out these glycogen stores in order to enable the body to tap into the fat reserves and use them up, eventually burning them.
     
  • Insulin Spikes – Insulin, as many of you would already know, is secreted by the pancreas and is the storage hormone. It is highly anabolic in nature and promotes fat storage. That is why it is highly recommended that insulin levels be really low if you wish to burn fat because in case insulin levels are elevated, fat burning will not take place. Instead, you will end up storing fat. And we do not want that, do we?
     
  • High Protein Intake – Protein intake also plays a role in the fat burning and weight loss process. As we increase the intake of protein, we are causing the body to build lean muscle mass. This is provided that you have already incorporated a proper weight training or resistance training program in your daily regime. As we build more muscle, we end up having more mass. As a matter of fact, the more muscle mass we have, the more calories our bodies will burn in order to maintain that muscle mass. Therefore, this translates into the burning of extra calories, which in this case, involves fat as well. So what are you waiting for? Get that protein shake right now!
     
  • Eat Up The Good Fats – Dietary fats are completely different from the stored fat in the body.  They are not only different, but they can also contribute in speeding up the fat burning process. Fats like monounsaturated fats and polyunsaturated fats have been shown to boost the fat burning process. The logic behind this is that the triglyceride chains of these types of fats are very weak and can be broken down easily. This promotes fat loss as well as the breakdown of other fat molecules.    
     
  • Watch Your Protein Intake – Protein intake in necessary and that too high in order to enable the body to build and retain the required amount of muscle mass. However, this has to be monitored as well. You see, the body is capable of carrying out a process called ‘gluconeogenesis’ which means it can turn protein into sugars or glucose if needed. This was also discussed above. Therefore, it is imperative that you watch your protein intake as well.
  • Hormonal Balance – Hormones are responsible for every biochemical activity taking place in the body. Period. Thus, hormonal balance in the body is very necessary when it comes to an increased metabolic rate and boosted fat burning. Hormones like testosterone, insulin, leptin and ghrelin and even estrogen play an important role in maintaining and losing weight.

Conclusion

The conclusion we come to is that carbohydrate manipulation is the key to losing weight as it is the body’s ‘go-to’ resource for energy and fat burning. Secondly, protein consumption and fat intake are also to be administered properly to maintain proper macronutrient utilization. You do not want the body to secretly use the excess protein as sugars and mess it all up from the inside, now do you?

Other factors like water manipulation are also a big part of the weight loss regime and I can tell you it is not a pretty one. But you got to do what you got to do, right?

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