The basics of losing body fat

Trying to burn fat? Learn fundamentals of losing body fat. It is sometimes said that life is a balancing act. Each day, financial statements are balanced, work is balanced against play, and individuals pursue a balance between their home lives and careers. Unbeknownst to many, the body is busy balancing energy as well.

THE CONCEPT OF ENERGY BALANCE

The balance between energy intake and energy output influences energy stores such as body fat and lean body mass.

This balance can be mathematically described with the following equations:

• Energy balance = Energy intake – Energy output.
   
• Energy balance = Calories consumed – Calories expended.

When an individual finds his/herself in a state of positive energy balance, the intake of energy exceeds the amount expended. A positive energy balance results in weight gain. On the other hand, a negative energy balance reflects a state in which the number of calories expended is greater than what is taken in. A negative energy balance results in weight loss. Finding a balance between intake and output throughout life is the cornerstone of maintaining a healthy weight.

FAT LOSS AND NEGATIVE ENERGY BALANCE

In order to lose body fat, your body must be in a state of negative energy balance. That is, your energy intake must be less than energy output. You must be consuming fewer calories needed to maintain your current body weight. You can do this in one of three ways:

1. Eat fewer calories than your calorie requirement to maintain weight.
    
2. Increase the amount of activity that burns up more calories.
    
3. A combination of both (most recommended).

FAT LOSS VS WEIGHT LOSS

Losing fat isn’t the same thing as losing weight. There is a big difference between the two. Weight loss is the sum loss of your total body weight that includes water loss, muscle loss and fat loss. Fat loss is reduction of stored body fat. Simply knowing how many kilos you have lost does not reveal a full meaningful picture because dieting frequently results in a loss of significant amounts of muscle mass. Thus, you should focus on losing body fat — not on losing body weight.

Individuals who are trying to lose weight should not focus on weight loss alone. The aim should be to improve your body composition, drop body fat percentage and achieve the best weight possible in the context of overall health.

HOW TO LOSE FAT...

Losing fat and keeping it off can only be achieved by adopting new exercise and good nutritional habits that will stay with you for the rest of your life. By replacing bad habits with good habits and not trying to overcome the bad habits by going ‘cold turkey’ will yield the most desirable results. To reach an appropriate level of body fat, you need to encompass principles of nutrition, exercise program and behaviour modification to promote lifestyle change. It is a lifestyle modification that can help you reach appropriate levels of body fat and lean mass.

FOLLOW THESE GUIDELINES

• Weight train all muscle groups using eight to 12 repetitions.
   
• Train aerobically with one moderate-intensity session and four HIIT sessions per week.
   
• Gradually replace unhealthy fats and carbs with good ones.
   
• Eat protein at every major meal.
   
• Stagger calories (three lower-calorie days followed by two balance-calorie days).
   
• Drink plenty of water to stay full.
   
• Eat four-five cups of fruits and vegetables each day.
   
• Eat whole grains instead of refined.
   
• Switch to fat free or low fat dairy.
   
• Cut out junk foods.
   
• Cut out high sugar drinks and foods.
   
• Cut back on alcohol.
   
• Get at least eight hours of sleep.

IINSIDER’S TIP

The first and the most important strategy to effective fat loss is to change your mind set of temporary weight loss to permanent fat loss. Think about all the times you’ve heard people around you saying they were ‘going on a diet to lose weight’. The phrase ‘going on a diet’ implies a temporary solution at which point they will have to ‘go off the diet’. This will not work.

Disclaimer: The views and opinions expressed in the column are those of the author and are not in any way endorsed by the newspaper.