The
absolute success of any fat reduction program is the understanding
of the energy balance equation. It is a simple equation really,
however it's not so simple to apply.
The
energy equation dictates that for every 3500 calories of energy
that you expend over and above your intake a corresponding reduction
of 1 pound of body-fat will occur.
Again,
simple in theory, however putting it into practice is another
story. Here's why. Look at the diagram above.
The
triangle on the left represents our food intake, carbohydrates
representing the greatest proportion of calories required for
the average individual (whoever that is).
The
other side of the scale represents the three greatest determinants
of energy out-put. At the top of the triangle is TEF (thermogenic
effect of food). This represents the amount of energy utilized
by the ingestion and digestion of all the food we eat which is
represented on the left hand side of the scale. A minor amount
compared to physical activity and resting metabolic rate, but
alas, it does have major significance. The mere fact you eat food
means you will burn calories. In this instance the more time your
body spends digesting food the more calories it will burn.
Move
down the triangle to the next larger section-physical activity-
including exercise. Exercise and how much you move your body is
the next determinant of the energy output balance of your body.
So it's simple move more and you burn more energy.
Now
take a close look at the bottom of the triangle representing the
greatest amount of energy utilized by your body. The resting metabolic
rate. Yes, surprise, surprise. The amount burnt here is the major
difference between being fat and being thin, or should I say lean.
We've
all heard it before. "He's lean because he has a faster metabolism."
And it's true. This is where the most calories are burnt. You
can do all the running you like but you will rarely exceed the
energy burnt sitting around doing nothing.
Great!
You may say, "I'll just sit on my behind and do nothing, I'm really
good at that, and I can do it in abundance." Unfortunately it's
not quite as easy as that. If it were I would join you and we
could munch on a box of chocolate bars together. If it were that
simple we as a nation and species would never have a fat or obesity
problem, ever.
Remember,
the triangle on the left in order to lose body-fat, must always
be smaller than the one on the right. So what is so hard about
that? A lot!
For
this to occur short term is relatively easy. Simply eat less so
that the left triangle is smaller. This however quickly negates
itself.
As
I've mentioned before eating less merely slows down the metabolism
to the point where your survival mechanism is activated. In no
time at all starvation is recognized and countered by the body.
This means a single 'normal' meal can be enough to begin putting
back on any weight that has been lost. You will also have an even
slower metabolism and your weight gain will be an inevitable 'snowball'.
Incidentally, most of the weight gain will be due to the associated
retardation of the metabolism caused by the loss of Lean Body
Weight.
The
greatest determinant of the speed of a person's metabolism is
the amount of Lean Body Weight they carry. The resting metabolic
rate equates to about 60% of the amount of calories burnt every
day. Even when you sleep it's your muscles that burn the most
energy. Their integrity must be guarded at all cost. However,
if this valuable fat burning tissue is compromised and lost there
is very little you can do to speed up your resting metabolic rate.
