A guide to lose body fat, pt1

Part #1 - Energy out

Fat loss comes from being in a caloric deficit, when the amount of energy expended by the body exceeds intake.

Energy out has several components:

resting metabolic rate (RMR) - calories burned at rest
thermic effect of feeding (TEF) - calories burned digesting and utilizing food
thermic effect of activity (TEA) - calories burned from exercise
non exercise activity thermogenesis (NEAT) - calories burned from non exercise movement (walking, stairs, cleaning, tasks)

Tracking calories isn't required to lose body fat but it is the surest way and helpful for at least some time to gain awareness of intake.

The Mifflin-St Jeor equation is a useful estimating for caloric needs at rest.

Figures needed are age in (y) years, W) weight in kilograms, and H) height in centimeters.

Weight in pounds x .45. = W

Height in inches x 2.54. = H

Men - (10 x W) + (6.25 x H) - (5 x age(y) + 5 x

Women - (10 x W) + (6.25 x H) - (5 x age(y) - 161

The solution can be multiplied by an activity factor to estimate total expenditure.

Ex. Man

5' 10" 180 pounds | H - 70" x 2.54 =177 cm | W - 180lbs x .45 = 81kg | 40 yrs

(10 x W (81) + (6.25 x H (177) - (5 x 40) + 5

(810) + (1106.25) - (200) + 5 = 1721

Sedentary 1.2 2065

Light active 1.375 2366

Moderate 1.55 2667

Active 1.725 2968

Very 1.9 3269

There are 2 ways to create a deficit, either consume less (work down) or move more (work up) to create the difference.

Bigger deficits don't necessarily burn more fat, energy seems to source more from lean tissues in excess of 500 calories.

Both exercise and non exercise movement increase expenditure (TEA,NEAT).

RMR and lean mass are also correlated, building muscle helps with maintaining lower body fat levels.

Sustaining a deficit every day can be difficult because it has to be repeated over time.

Balanced days (no deficit) can be mixed in with days of deficit to make the approach easier. (Ex. Every other day, two days in a row, etc)

Small improvements, gradually improving routines.

Exercise actually isn't required to lose body fat but it is very helpful.

Intake is mostly responsible which will be linked in pt2.

Progressive resistance training will also be linked here.