How to lose body fat and keep it off - Part 1

What is body fat and what causes it?

Body fat is the accumulation of ‘adipose’ tissue on the body; this is caused by storing fat which has not been utilised for energy. When your metabolism works effectively, you can use fat as an energy source and both protein and carbs can be used as energy as well to transform your body.

The body stores fat when it consumes more calories than it uses – a surplus of calories consumed versus calories expended.  This classic explanation has been shared throughout the study of nutrition. However, there are also other reasons why fat is gained:

1. Inconsistent eating patterns can cause metabolism to swing, for example, the use of ‘crash’ diets. This can occur where the calorie intake is below 1,200 calories per day which results in the body to go into starvation mode. Hence as a defensive measure, the body starts to store fat to insulate itself.
2. Issues with Thyroid hormones can also caught weight gain, particularly in women, where the hormones need to work optimally to metabolise fat and support good health.
3. Problems in the digestive system and health of the stomach or gut (I’ve explored this further in the article on gut health and food intolerance).
4. Not having enough water intake (without any added sugars or flavours) plays an extremely important role in regulating body temperature; when this is limited, the body does not function optimally as it cannot make use of the nutrients that come from water.
5. Hormones play an important role in the functioning of the body and environmental factors such as, excess stress can cause cortisol levels to rise and that can limit your progress. Oestrogen – which impacts both men and women – can also have an impact on weight gain, where too much oestrogen can lead to weight gain and body fat. Similarly reduced levels of testosterone can also affect men in their fitness journey. For this reason, losing weight and maintaining fitness is not just a physical process; the importance of consistent mental health and stability is fundamental.
6. A training and diet plan that is curated to you and your body time will fuel your fitness journey. Quite often, I see people who try to do it all as an approach. You need to work with your biology and a plan that is not aligned to your body type will limit your progress. In the case of training, for losing weight and increasing muscle tone and definition, it best to avoid foods which are high in simple sugars.

Nutrition can play a huge role in losing body fat.

Whatever your goal for transforming your body, it is essential that the nutrition and eating plan you follow is aligned to your goal.

Nutrition is quite a broad subject and over the decades there have been a range of theories on the ideal diet for losing body fat, maintaining your weight and building muscle. This can vary from Paleo to Keto to Low Fat. You can have great genetics, be naturally strong and have a training programme which is constantly evolving; however, effective nutrition plays a major part in successfully achieving your fitness goals and providing consistency in results.

Find out more about how nutrition can play a part in your fitness in my article – ‘Nutrition – Abs are not just made in the gym!’

How do you lose body fat?

To lose body fat over a prolonged period (for example, 12 weeks), we need to follow a consistent training and eating plan. 

The American College of Sports Medicine (ACSM) advises of a weight loss of one pound per week (ideally from body fat). Research from commentators advises this demands an energy deficit of 500 calories each day for 7 days. This leads to a reduction of 3500 calories during the week.

‘Calories consumed need to be less than calories expended’ to burn body fat and lose weight is the mantra that most dietitians follow.

However, this is only part of the process: The thermic effect of calorie burning and generating heat in the body helps you burn body fat. Whatever your body type, fat needs to be used as fuel as an energy source throughout the day.

How do you know how many calories should be expended to achieve fat loss?

In the study of how we expend energy, research has shown that the basal metabolic rate (BMR) represents the number of calories required to support basic functioning and when the body is at complete rest and there is no digestion of food taking place.

Researchers have also provided methods which measure your resting basal metabolic rate (BMR) and total daily energy expenditure (TDEE). The TDEE is the amount of calories required by the body each day to support exercise and for all of the daily functions of the body.

The Harris-Benedict Equation provides a calorie formula to calculate your BMR and TDEE. This formula uses the components of gender, height, weight, age and it does not take into account the amount of lean body mass. However, this formula still provides value for measuring calories required to support your daily activity.

Losing weight and improving your fitness doesn’t have to be a minefield. Armed with the right information and support, you can have tailored training and nutrition plans that can fuel your progress rather than hinder it. Looking for a quick fix may get you some results in the short term, but the long-term repercussions can be unsustainable and impact your progress.