HOW TO LOSE BODY FAT

“LET FOOD BE THY MEDICINE, LET MEDICINE BE THY FOOD.”

Hippocrates

As the obesity numbers are growing, deconstructing the mystery of how to decrease body fat is one of the most intriguing and extensively researched topics in health and wellness.

Our body weight is influenced by a multitude of factors, extending far beyond the simple tally of calories. Genetics, hormonal fluctuations,

environmental factors, socioeconomic status etc., all  play an important role in shaping our physique.

When seeking advice on shedding body fat, the most common recommendation you’ll see is to consume fewer calories than you burn. Many people have shared stories of eating very little yet still gaining weight. While being in a caloric deficit is crucial for weight loss, the quality of the foods we consume is even more significant.

Consider consuming 1800 calories a day, mostly from foods like pasta, bread, cereals, and fried items. It might seem like you’re meeting your caloric needs, but your body remains hungry because it lacks the essential nutrients required for proper brain and muscle function.

“While a short-term, moderate caloric deficit can lead to sustainable weight loss (think 300 to 500 calories per day), much larger deficits induce changes in your body’s metabolism in order to keep your body in a homeostatic balance. Your body does not like major, drastic changes, and it will make modifications to your thyroid, adrenal, and sex hormones in order to reduce your overall caloric output.”

By Chris Kresser 

HERE ARE A FEW STEPS TO CONSIDER IF YOU ‘RE STRIVING FOR A LEANER BODY:

1. GET YOUR STEPS IN

Research shows that taking 12,000 steps per day lowers all-cause mortality risk by 65% in comparison to taking 4,000 steps a day.  Moreover, research led by Rothwell and Stock in the 1960-1970 found that fidgeters, people that constantly moved were able to maintain a leaner physique despite overeating. 

I recommend listening to “The Huberman Lab Podcast”, episode “How to Lose Fat with Science Based Tools”. He explains how subtle movements of our core musculature and our limbs trigger epinephrine/adrenaline release stimulating mobilization and oxidation of fat. I hope I was convincing enough to inspire you to start prioritizing getting your 12.000 steps in daily. 

2. BUILD MORE MUSCLE

According to the “Harvard Special Health Report, ‘Lose Weight and Keep it Off,'” combining dieting with strength training is more effective at burning body fat compared to pairing cardio with dieting. In fact, when you do cardio workouts while dieting, it can sometimes lead to burning more muscle than body fat.

But how exactly does muscle help burn body fat?

Strength training plays a key role by boosting the levels of a hormone-like substance called irisin. Irisin is produced in the skeletal muscles and then travels through the bloodstream to reach fat tissue and other organs. What’s fascinating is that irisin has the ability to transform white fat cells into beige fat cells, which are similar to brown fat cells—these beige fat cells are excellent at burning energy. As we age, just like our muscle mass, irisin levels naturally decrease. That’s why it becomes increasingly important to incorporate strength training into our routines as we get older in order to help maintain a strong physique. Also it’s important to note that the more muscle one has the more calories it burns at rest.

3. PRIORITIZE YOUR SLEEP

It’s often debated whether exercise or nutrition is more important but sleep is often the forgotten component that arguably has the biggest impact. Research indicates that lack of sleep slows down metabolism, disrupts hormones that regulate hunger and appetite (ghrelin and leptin), and raises cortisol levels. A study by JAMA International Medicine found that people who sleep less consume more calories and crave higher calorie foods due to the elevated cortisol levels.

4. STOP SNACKING

Research has discovered that time-restricted eating allows the body to relax, reducing insulin and glucose levels which in turn can improve insulin resistance and glycemic control. In fact, emerging evidence suggests that planning our meals in accordance with our circadian clock may be crucial. Studies indicate that an eating schedule that doesn’t align with our circadian rhythm could potentially elevate the risk of weight gain and the development of metabolic issues, such as insulin resistance.

5. ENSURE PROPER GUT AND THYROID FUNCTION

It’s vital to maintain a healthy gut and support optimal thyroid function. Consider supplementing your diet with probiotics, L-Glutamine, Selenium, and Iodine.

• Probiotics: Probiotics are beneficial bacteria that promote a balanced gut microbiome, which plays a significant role in digestion and overall health.

• L-Glutamine: L-Glutamine is an amino acid known for its potential to support gut health by aiding in the repair of the intestinal lining.

• Selenium: Selenium is an essential mineral that contributes to thyroid function and overall well-being.

• Iodine: Iodine is crucial for proper thyroid function, as it is a component of thyroid hormones.

However, it’s important to remember that supplementing with these substances should be done under the guidance of a healthcare professional, especially if you have specific health concerns related to gut health or thyroid function. They can help determine the appropriate dosages and ensure that supplementation aligns with your individual needs..

It’s important to note that long-term restrictive diets often fail to produce lasting results. Embracing healthy habits through a natural diet rich in fiber, lean proteins, grains, and healthy fats is more sustainable. If you choose to follow a restrictive diet, consider working with a professional for guidance.