The type of activity, intensity of the activity, and duration will dictate how many calories are “burned.” Refer to some of my previous articles about strength and cardiovascular training for more information. Challenge yourself to think of fun, simple ways to incorporate physical activity into your everyday life. This could be as simple as increasing the number of sessions you go to the gym each week or how far or how fast you are jogging. If you are currently meeting physical activity recommendations, you can also alter your current training program to expend more calories. For further information about physical activity recommendations refer to my previous article on general physical activity recommendations. This is a great first step to increasing the amount of calories you will burn each day. So where to begin? If you are not currently physically active, I recommend you adopt an exercise regime. Of the three basic caloric expenditure factors, we have the most control over the thermic effect of physical activity. The thermic effect of food contributes about 5-10 percent of one’s daily caloric expenditure, and the remaining caloric expenditure is due to the thermic effect of physical activity. Basal metabolic rate (which includes basic cellular function processes) represents about 60-80 percent of an individual’s daily caloric expenditure, with the percentage being lower in more active individuals. The three biggest factors that affect caloric expenditure are basal metabolic rate, the thermic effect of food and the thermic effect of physical activity. Likewise, if you are expending more calories than you are eating, you will lose weight. However, if you are consuming more calories than you are expending for a period of time regardless of the type of food you are eating, you will be in a state of caloric surplus and will gain weight. Depending on the source, calories are absorbed and metabolized differently. You may have heard that not all calories are the same, which is true to an extent. Each of these provide a different amount of energy/calories per gram. The food and beverages we eat and drink are made up of either (or a combination of) protein, carbohydrates, fat and alcohol. Calories consumed versus calories expended Can it really be that simple? Yes, and likely cheaper than what some advertisements want you to believe. You can be in a caloric deficit in a few different ways: eating less calories and performing more physical activity eating the same amount of calories and performing more physical activity or eating less calories while performing the same amount of physical activity. To effectively lose weight, you need to be in a caloric deficit, which means you are expending (“burning”) more calories than you are consuming (from eating foods and drinking beverages). Calories (actually kilocalories) are the amount of energy a food or beverage provides. To understand this, we need to know what a calorie actually is. The principles behind weight loss are actually much simpler than popular media sources want us to believe. Because body weight includes everything that makes up your body, weight loss can include loss of adipose tissue but can also include losses in other bodily tissues (e.g. Fat loss refers to losses in adipose tissue (body fat) specifically, while weight loss is referring specifically to a loss of overall body weight. Where do you begin and what should you believe? Weight loss versus fat lossįirst, weight loss and fat loss are not the same thing. Whether it’s an ad is for a new fad diet or some secret weight loss herb that has been known to civilization “X” for thousands of years. It’s summer, and no matter where you look, you see advertisements about weight loss.
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