If you know, how weight loss really works and how fat loss works, then it doesn’t matter your metabolism is slow or fast, you can still lose weight.
Although, we try to lose weight and many of us want to lose weight. But still many of us are not aware of how does weight loss works in the body.
But what happens to body fat when you try to shed pounds, how fat is stored in your body, or in which forms we take it out?. keep reading you will get all your answers.
How Fat Loss Works in Our Body
The energy we consume on the daily basis through the foods which we eat — usually stored in the form of triglycerides in fat cells and a little amount of energy is stored in our liver and muscles as glycogen.
As time passes, the excess amount of energy we consume is stored in the body as fat in surplus amount, which can affect your body shape and health.
If you want to weight loss, then you need to consume fewer calories than you burn. This is known as a calorie deficit.
One more thing you can keep in mind is that when you take less amount of calorie then new fat cells are not made.
But, if you need the energy to perform any task and you are on a calorie deficit, then previously stored fat cells are used for energy and you end up losing fat.
By staying consistent on a calorie deficit, fat is released in the form of energy from fat cells and transported to mitochondria, which is the energy-producing machinery of the cells in our body.
In mitochondria, fat is broken down in many steps to produces energy. This energy is generally used when we are calorie deficient.
How do we store fat?
In simple words, when we eat sugars and starches, our body system breaks them into glucose, which is the simplest fuel for our cells which we oxidize for energy.
Keep this in mind, if we eat too many calories, our body is meant to convert the excess glucose into fatty acids and lock them in the form of tissue for later use.
Excess amino acids which are present in protein can also be converted into fatty acids.
Till when we have excess energy which we get through foods in our bloodstream, regardless of the form, the fat cells will keep growing. This process of carrying excess carbohydrates in the bloodstream and broke down fat is managed by a hormone signaling system, which contains insulin as one of the primary signals.
After eating something, the elevated blood sugar triggers insulin release, which transfers a signal to fat cells to hold onto their energy stores and ask muscle and other tissues to soak and burn the glucose first.
How burning fat works?
If the level of glucose present in the blood drops, insulin levels also drop and if the body requires energy then that comes from fat cells. it’s a little bit tricky process that gets triggered by the number of hormones and carried out by a system of enzymes and coenzymes, first to unlock the fat cells, then to transfer the fatty acids into your cells, and finally to break them down into smaller units for consumption.
Keep in mind, that our fat cells will not release their energy stores until insulin is present, so take a diet that contains no insulin or less insulin. So, in this way your blood sugar level will stay in a stable position and in a healthy zone, If you want to lose weight. Try to avoid sugar, refined carbohydrates, white flour, and many fast-digesting packaged foods.
Slow digesting whole foods are your real friends.
What happens to body fat when you lose weight
When you are dieting, you consume less amount of calories than usually you intake. Because of this calorie deficit, your body doesn’t get the required amount of calories it needs and your body turns to fat reserves for energy.
As the process of weight loss goes on, fat cells shrink in size drastically. As a consequence of it, we can see some changes in our bodies.
Byproducts of fats loss
The complex process within our cells, which happens when body fat is broken down for energy, then two major byproducts are released
* Carbon dioxide
The carbon dioxide is exhaled during the breathing process and water is taken out through either sweat(as water through your skin), urine(from kidneys), or exhaled air( through your lungs).
Meanwhile, fat breakdown releases energy for biological functions and physical activities. It also generates heat, which keeps our body temperatures normal.
Where we lose fat first
If you ask people, then most commonly they want to lose weight first from the belly, hips, thighs, and butt.
Some people tend to lose weight from particular areas faster than others do. But working on a particular area for losing weight has not been shown to be an effective method to lose weight from that area.
Genetics and lifestyle play a very major role in body fat distribution.
If you have some kind of weight loss or weight regain history, then your body might distribute fat differently due to changes in fat cells over time.
Why it is so difficult to keep weight off?
When we eat more food than we can burn, fat cells grow continuously both in size and number. This leads to an increase in your body fat as well as in your weight.
When you try to lose weight these same cells can shrink in size but almost number remains the same. Thus, we can come to the conclusion from this that change in body shape is due to the change in fat cells, not because of the number of fat cells.
As the number of fat cells remains the same when you try to lose weight. Because of this, maintaining weight is difficult for such people whose fat cells are too much because they can easily grow in size again.
Some studies have shown that this can be a reason why maintaining a weight loss is so difficult for many people.
What crash-diet does?
When you start your diet plan and reduce the amount of calorie intake, the body can burn fat to get the required amount of energy to perform daily work. But if you take very less amount calories then it can also burn the lean muscle tissue if you to hungry means you start starving.
This trick is cruel to yourself and one of the major reasons why people tend to regain weight.
Losing your lean muscle mass can lead your body to slow metabolic rate and because of this, your body will not absorb the food properly. But, the insulin amount in the blood is very less and the energy required to the body for functioning is then consume from the internal stores of complex fat, carbs, and proteins.
Under these circumstances some organs of your body secret hormones:
* Adrenal gland – epinephrine (adrenaline)
* Pancreas – glucagon
* Pituitary gland – growth hormone
* Pituitary gland – ACTH (adrenocorticotropic hormone)
* Thyroid gland – thyroid hormone
So keep in mind, if anyone promises you extreme weight loss in a very short period of time then it is not a sustainable solution and is likely stealing from your future for the illusion of reserves in the present.
If you want to lose weight safely and sustain that weight loss over time then make some changes in your lifestyle which are important and can ensure your needs.
Does metabolism makes you weight gain?
You might have heard people blaming their slow metabolism and justifying their weight and making an excuse. Do you really think metabolism is really the culprit?
Its true metabolism is linked to weight. But slow metabolism is really the cause of excess weight gain.
Although your metabolism influences your body’s basic energy needs. But your weight is determined by how much you eat and drink along with your physical activities.
About 70% of calories you burn every day are used to keep us alive (called the Basal Metabolic Rate or BMR). These are those things that are controlled by our subconscious mind like breathing, circulating blood, maintaining body temperature, producing new cells, adjusting hormones, brain, nerve function, and sleeping, etc
About 20% is consumed in larger physical activities and the rest 10% is used in digesting our food.
How metabolism converts food into energy
Metabolism goes through a process by which your body converts what you eat and drink into energy. During this complex process, calories intake through foods and beverages are combined with oxygen to release the energy your body needs to function.
There are several factors that determine your individual basal metabolism, including:
* Your body size and composition: People who are giant, than normal people or have more muscles burn more calories, even at rest.
* Your sex: Men usually have less body fat and more muscles in comparison to women of the same age and weight which means men burn more calories.
* Your age: As as you start getting older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning process.
Energy used by other basic functions is consistent and are rarely changes.
* Food processing (thermogenesis): transporting, digesting, observing, and storing the food you consume also takes calories. Rest 10% of the calories from carbohydrates and protein you intake are used by digestion and absorption of the food and nutrients.
* Physical activity: physical activity and exercises like running, going to the gym, playing table tennis, football, or any other physical movement. Through physical activity, you can burn many calories depending on the number of efforts you are putting.
Metabolism and Weight
We gain weight when we eat more calories than we burn or we can say when we burn lesser calories than we eat.
But weight gain is a complex process. It’s a combination of genetic makeup, diet composition, hormonal controls, and the impact of the environment on our lifestyle, including physical activity, sleep, and stress.
There are some cases where we get excessive weight due to a medical problem that slows down our metabolism such as Cushing’s syndrome or having an underactive thyroid gland (hypothyroidism).
Metabolism and Exercise
Exercises are one of the main promoters of fat loss. There are two main promoters of fat loss one is exercise and another one is diet.
Till now you might have understood that you don’t have much control over the speed of basal metabolism. But you can control the number of calories you burn through your level of physical activities. Maybe some people might have a fast metabolism are more active than others.
Remember, if you want to lose weight or reach your fitness goals, you might have to increase the number of physical activities throughout the day.
A sufficient calorie deficit will cause fat to release from fat cells used as energy to function.
Exercises simply amplify the increase in blood flow through your muscles and fat cells releasing fat which will be used as energy in muscle cells at a more rapid rate and increase the amount of energy usage.
Aerobic exercises are the most efficient way to burn calories like walking, bicycling, and swimming. Include at least 30 minutes of physical activities in your daily life.
Till now you might have been aware that muscle tissue burns more calories than fat tissue. So, try to include strength training exercises such as weight lifting at least twice a week because it will help you build muscles.
Just one recommendation that doesn’t look for dietary supplements which will help you burn more calories or weight loss. Even if you want to then please consult with a doctor before taking it.
Is Fast weight loss is the answer?
Losing fat varies from individual to individual. While sudden weight loss may be more appropriate for some people like those who want to lose a lot of weight and may get benefits from faster rates of weight loss. Those who are looking to lose less amount of weight should use appropriate ways and try to lose weight slowly. So, they do not regain their weight. Another factor should also be taken into consideration.
3 Reason why you should avoid rapid weight loss
1. Rapid weight loss might cause muscle loss
If you will not give your body the required amount of energy through foods and drinks, then it will start taking it from fat cells. After a certain amount of time due to your crash diet fat cells also will not be able to provide you energy. Then your body will be forced to break down your muscle mass in order to obtain the amino acid (building blocks) that it needs to create proteins.
From this, you can understand that this is not a piece of good news, as muscle is what gives us shape and keeps us strong throughout our lives. When you are trying to reduce wait focus on losing body fat, instead of losing muscles.
2. Did you lose fat Or stored sugar?
When you extremely lower the amount of calorie intake or you cut carbohydrates from your diet, your body will first use up the sugar present in your blood and then it will start taking your stored sugar from your muscles and liver cells (called glycogen) as a source of energy.
3. Does it dehydrate your body?
When we use glycogen from liver and muscle cells, we also lose water molecules that are attached to them. As we are aware of our body is 60-70% water and water is very essential to our body and this process make our body dehydrated. This can be negative for us as we need water to function in many important processes and it can also affect our mood and energy levels.
When we try to improve our body composition, losing water weight is not a healthy goal.
Some tips to help you lose weight
1. Cut back on sugar and starches
When we cut on sugar and starches (carbs), it keeps our hunger level slow because of which we end up eating fewer calories. After this your body does not start burning carbs for energy, instead, your body starts feeding on the fat stored in your body.
Insulin level drops when we cut carbs from my diet, causing your kidney to shed excess sodium and water out, which decreases bloating and unnecessary water weight. In simple words cutting curves means putting yourself on an automatic mode for fat loss.
2. Including physical activities
As we already discussed those physical activities or we can say exercises are one of the main promoters of weight loss.
Exercising regularly is crucial for the body both in physical and mental health. If you are doing physical activities then slowly start to increase the number of exercises you do and regularly increase the intensity. This way will ensure that regular exercise becomes a part of your lifestyle and you don’t get injured.
If you think a full workout seems difficult to you right now, then you can increase your other activities like walking extra, taking stairs, parking your car away, and similarly adding small little things to your daily routine.
3. Counting calories for weight loss
Weight loss really requires you to be conscious of the amount of food you are taking in what the required amount of energy to perform different functions. When you are aware of how much energy you are taking in and out of your body, then you can follow your diet, which is the calorie deficit required for weight loss.
4. Eat more protein, low carbs, and fat
Each day while you consume your meal, it should include more protein sources, a fat source, and low carb vegetables. This will automatically bring your carb intake to the recommended level which is 20-50 grams/day.
Protein is very crucial for our body and if taken during breakfast then it helps us in weight loss by maximizing the process. Protein has been shown to boost metabolism by 80-100 calories/day. A high protein diet also reduces your cravings and desire to eat more food by making you feel full and automatically you end eating fewer calories.
Fat loss or weight loss is a complex process, which is influenced by a number of factors. But diet and physical activity are two of the major components of it.
With the proper calorie deficit and sufficient exercise fat cells start to shrink with time. As there is a requirement of energy which is provided by the fat cells, due to this your body will improve body composition and health.
Before starting your weight loss journey keep in mind how losing weight works, how losing fat works, effects of metabolism, why not to do a crash diet, and similarly other things which are told in this article.