Everything you need to know about shedding those extra pounds: A Guide to healthy weight loss (Part 1) (2024)

*Introduction
*Why do our bodies store fat?
*Daily Calorie Requirements
*Difference between Fat loss & Weight loss & why does it matter? 
*What is Water retention?

Introduction:

Bad news for all those who are looking for tips & exercises on the internet to reduce belly fat, thigh fat, arm fat etc. Unfortunately, our body does not work like that. You can’t target specific areas for fat loss through exercise alone. This concept is called “spot reduction” and it’s just not how our bodies work.

Here’s the truth:

Exercise for Calorie Burning: Exercise is still crucial for overall fat loss, but it works by creating a calorie deficit. You burn more calories than you consume, forcing your body to use stored fat for energy.

Fat Loss is Overall: When you lose weight, your body loses fat from all over, not just the areas you exercise the most.

Why do our bodies store fat?

Firstly, let’s start with the basic physiology of why our bodies store fat?

Let’s breakdown a few key reasons, all of which boil down to survival and healthy functioning:

• Energy Reserves: Fat is our body’s main way to store energy. It’s like our body’s built-in fuel tank! This stored energy is crucial during times when food might be scarce or when we can’t eat for extended periods, like during illness.
• Insulation and Protection: Fat acts as an insulator, helping to regulate body temperature and keeping us warm. It also provides cushioning and padding for our organs, protecting them from injury.
• Hormone Production: Fat tissue is actually an active organ that produces hormones. These hormones are chemical messengers that travel throughout the body, telling different organs what to do.
• Vitamin Absorption: There are some vitamins our bodies can’t absorb without a little help from fat. These are called fat-soluble vitamins, like Vit A,D,E,K.

So, while we often think of fat as just for storing energy, it’s actually involved in many other crucial bodily functions.

However, it’s important to remember that there are different types of fat, and some are healthier than others. Consuming the right kinds of fats in moderation is key to keeping our bodies functioning optimally.

Our focus should be on “good fats” – monounsaturated and polyunsaturated fats. These heart-healthy fats, found in olive oil, avocados, nuts, and fatty fish, can lower bad cholesterol and keep us feeling fuller for longer. On the flip side, “bad fats” like saturated and trans fats (fried foods and processed snacks) can raise bad cholesterol and contribute to health problems.

The solution? Swap unhealthy fats for healthy ones. Use olive oil instead of butter, snack on nuts instead of chips, Opt for Lean cuts of Chicken/Meat instead of Fatty cuts.

Daily Calorie Requirements

We all know, the human body needs energy to function properly. This energy comes from the food we eat, which is measured in calories. Knowing your daily calorie requirement is important for weight management. If you are trying to lose weight, you will need to create a calorie deficit by consuming fewer calories than you burn each day. Conversely, if you are trying to gain weight, you will need to create a calorie surplus by consuming more calories than you burn each day.

BMR (Basal Metabolic Rate)

Your basal metabolic rate (BMR) is the number of calories your body burns at rest. This is the number of calories your body would need if you were to lie in bed all day and do nothing. Your BMR is influenced by several factors, including your age, sex, and body composition. People with more muscle mass tend to have a higher BMR than people with less muscle mass.

Activity Level

In addition to your BMR, your activity level also plays a role in determining how many calories you need each day. If you are very active, you will burn more calories than someone who is sedentary. There are many different activity level calculators available online that can help you determine your activity level.

TDEE (Total Daily Energy Expenditure)

Your total daily energy expenditure (TDEE) is the total number of calories you burn in a day, including your BMR and the calories you burn through activity. You can estimate your TDEE by multiplying your BMR by your activity level.

How to Calculate Your Daily Calorie Requirement

There are a number of online calculators that can help you calculate your daily calorie requirement.

The most basic method to calculate Daily Calorie Requirement for an individual is:
Daily Calorie Requirement = Weight (in pounds) x 15

That’s roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active.

While multiplying weight by 15 is a simple starting point, it’s not the most accurate way to determine daily caloric needs. Recent research emphasizes a more personalized approach.

Here’s a breakdown:

Inaccuracy of Weight x 15: This method only considers weight, neglecting factors like:

• Basal Metabolic Rate (BMR): The minimum calories your body burns at rest, influenced by age, sex, height, and muscle mass.
• Activity Level: Sedentary individuals need fewer calories than those very active.

Recent Research: Studies suggest using equations like the Mifflin-St Jeor equation, which considers BMR and activity level for a more precise estimate.

Men vs. Women: Men generally have higher BMRs due to more muscle mass. Most online calculators factor this in and provide separate estimates for men and women.

Mifflin-St Jeor equation: The Mifflin-St Jeor equation can be used to estimate your basal metabolic rate (BMR) or resting metabolic rate (RMR), which can then be used to estimate how many calories you burn in a day while at rest:

Males:

BMR (kcal/day) = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5

Females:

BMR (kcal/day) = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

After calculating your BMR, you can multiply it by a scale factor based on your activity level to estimate your daily caloric requirement:

Sedentary:BMR × 1.2

Lightly active:BMR × 1.375

Moderately active:BMR × 1.55

Active:BMR × 1.725

Very active:BMR × 1.9

Calories for weight loss or maintenance:

• Maintain weight: Multiply your BMR by your activity factor (e.g., BMR x 1.55 for moderately active). This is the estimated number of calories your body burns in a day to maintain your current weight.
• Lose weight: To lose weight, you need to create a calorie deficit. Aim for a deficit of 500 calories per day. Subtract 500 from your daily calorie maintenance needs.

Difference between Fat loss & Weight loss

These two words are often used interchangeably. While Fat loss & Weight loss are related, they are not the same thing. Here’s the key difference:

• Weight Loss: It simply refers to a decrease in your overall body weight (What you see on the scale). It can happen due to a loss of:
  • Fat: This is the ideal scenario. You’re losing excess fat stored in your body.
  • Muscle: This can happen with crash diets or improper exercise. Losing muscle is not desirable because it can slow down your metabolism.
  • Water: This can be temporary water weight loss from dehydration or due to certain medications.
• Fat Loss: It specifically refers to a decrease in your body fat percentage. This is the primary goal for most people looking to improve their health and body composition.

But why Does It Matter?

For most people trying to lose weight, learning the difference between the two and the mechanism behind them is key. While weight loss can be a good indicator of progress, focusing on fat loss is more important for several reasons:

• Health Benefits: Reducing excess body fat, especially visceral fat around organs, is linked to numerous health benefits like reduced risk of heart disease, type 2 diabetes, and certain cancers.
• Metabolism: Muscle mass helps keep your metabolism high, which means you burn more calories at rest. Losing muscle can slow down your metabolism, making it harder to maintain a healthy weight.
• Body Composition: Fat loss can lead to a leaner physique, even if the number on the scale doesn’t change drastically. This is because muscle is denser than fat, so you can look and feel more toned with a higher muscle-to-fat ratio.

How to Track Progress?

The scale can be a helpful tool, but it doesn’t tell the whole story. Here are some easy ways to track fat loss progress:

• Body Measurements: Track changes in your waist, hips, and thighs to see how your body composition is changing. Tape measures are a simple and affordable tool for this.
• Clothing Fit: Notice how your clothes fit over time. This can be a good indicator of fat loss, even if the scale weight doesn’t change much.
• Progress Photos: Take pictures of yourself in form-fitting clothing every few weeks from the front, back, and sides. This helps you keep a personal track on those extra inches.
• Bodyweight Exercises: As you lose fat and gain muscle through exercise, performing bodyweight exercises like squats, lunges, and push-ups might become easier. This increased strength indicates progress.
• Focus on How You Feel: Pay attention to your energy levels, strength, and overall well-being. Increased energy, improved endurance, and better sleep can all be signs of successful fat loss, even without a drastic weight change.

What is Water Retention?

Water retention is simplyincreased amounts of fluids building up inside your body. This occurs when the body is unable to maintain fluid levels.

Water Retention Symptoms:

• Puffiness or swelling: This is the most common sign, particularly in your ankles, feet, and legs. You might notice puffiness in your face or abdomen as well.
• Tightness in the skin: The swollen area may feel tight or stretched.
• Rapid weight gain: A sudden weight gain of a few pounds within a short period (like a day or two) could indicate water retention.
• Reduced urination: You might urinate less frequently than usual.

Here’s how water retention connects to weight loss:

• Water weight fluctuations: The human body is about 60% water, and this number can fluctuate throughout the day. Water retention can cause temporary weight gain on the scale, not reflecting your actual fat loss efforts. This can be discouraging for those trying to lose weight.
• Seeing results: Water weight loss can happen quickly, so when people first start a weight loss plan, they might see a big difference on the scale due to water loss. This can be motivating, but it’s important to remember it’s not all fat loss.

If you are experiencing water retention, there are things you can do to reduce it:

• Limit sodium intake: Read food labels carefully and choose low-sodium options. Aim for less than 2,300 milligrams (mg) of sodium per day.
• Increase potassium intake: Potassium helps balance out sodium in your body and can help reduce water retention. Fruits and vegetables are a good source of potassium.
• Eat plenty of fruits and vegetables: These are naturally high in water and potassium, which can help flush out excess fluids.
• Drink plenty of water: This may seem contradictory, but staying hydrated can actually help your body get rid of excess fluid. When you are dehydrated, your body holds onto more water.

(Contd. to Part 2)

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