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Body Fat and Energy Balance
Weight loss adheres closely to the laws of physics. For the loss of body weight, there is a clear law, namely the first law of thermodynamics. This law states that energy can never be lost or created out of nothing. This also applies when you want to lose or gain weight, namely in the form of energy balance. If you consume less energy through daily nutrition than you burn in a day, an energy deficit occurs. This is referred to as a negative energy balance. A negative energy balance results (almost always) in weight loss. How much energy you consume depends on what you drink or eat and how much energy these foods contain. The amount of energy you burn depends on how much energy you expend in a day. For example, if you exercise a lot, your energy expenditure would be higher than if you spent the whole day sitting lazily in front of the television. When these two factors are equal, the energy balance is in equilibrium. If you consume more energy than you expend, this is called a positive energy balance. A negative energy balance (as mentioned above) is achieved when the energy consumed is less than the energy expended.Physical Exercise
Many studies have shown in the past that when you both exercise more and follow a diet, it is more successful in the long term than if you do either one (follow a diet or exercise more)[1]. If you want to lose weight in a healthy way, it is advisable to follow these rules of thumb:- Create a negative energy balance of approximately 200-500 calories. This should correspond to about 10 to 15 percent.
- Maintain or increase your muscle mass through strength training and adequate protein intake
- Gradually lower your body fat percentage
- Avoid a radical drop in resting metabolism
- Eat enough carbohydrates per day (aim for about 50% of the total number of calories you consume in a day)
- Ensure you get enough vitamins and minerals
Set a Realistic Goal
It is important to set your goal properly when you start losing weight. Recent research [1] has shown that when you set a goal well and clearly, it is easier to achieve. It is also important when determining your goal that it is realistic and achievable. So, for example, if your goal is to lose 8 kilograms in a month, you can already assume that you probably won’t achieve this. Achieving a goal has a much better effect on your motivation than not achieving it.Measure Body Fat Loss
When you are on a diet, it is natural to want to keep track of your progress. Many people immediately think of a scale on which they can weigh themselves regularly. But if, for example, you have started fitness training vigorously, you may be gaining muscle mass, making you heavier. However, it may also be the case that your body fat is decreasing, which you cannot observe with a simple scale. A better progress measurement tool could be skinfold measurements, for example. Read our interesting and more extensive article on progress measurements here.No Crash Diet!
Losing weight quickly may seem fun, but in the long run, it doesn’t make much sense. Take the rule of thumb that you shouldn’t reduce your calorie balance by more than 500 kcal per day. If you lose weight very quickly at the beginning, it’s probably because you’re primarily losing a lot of glycogen and water. When you lose weight quickly, you may also lose a lot of muscle mass, and the yo-yo effect is lurking.Track Your Nutrition
Make sure you know what you’re consuming in a day and count calories. A food diary can be very handy for this; it allows you to keep track of what you eat and what you have eaten. Analyzing your eating habits becomes much easier. An overview like a food diary can also provide you with useful information about your diet. Is it well-balanced, or are there clear areas for improvement? Download the FITsociety app for Android or iPhone and track your nutrition and calorie intake.Calculate Your Calories, Carbohydrates, Fats, and Proteins
To know what you’re consuming, it’s essential to count calories, carbohydrates, fats, and proteins. You can also do this easily with the FITsociety app.Gradually Reduce Calorie Intake
Losing body fat by gradually reducing calories is more effective or by getting your energy balance negative through increased exercise. When you exercise more, your metabolism will work harder, burning more calories, if you continue to eat the same as before. If you stick to this for a while and fat loss stalls, you can choose to lower your calorie intake even further afterwards.Losing Body Fat Takes Time
If you want to adopt a different lifestyle, it’s not wise to make all the changes at once. It would be much easier if you spread the changes over different steps. Give yourself the time for it! When you make a drastic change in your lifestyle, you are more likely to relapse than if you allow yourself to get used to it and give yourself time to adjust.References
- [1] Bean, A. (1997). The Complete Handbook of Sports Nutrition. London, A&C Black.
