When it comes to losing weight or fats, it inevitably revolves around manipulation of Calories. Caloric maintenance. Caloric deficit. Crash diets. Fad diets. Or endless cardio?
Regardless of your choice of “weapon”, none of them has ever defied the law of energy balance. Energy balance is an equation, used scientifically to measure the nutritional input and output of one’s body. To lose weight, we naturally have to create a caloric deficit, vice versa, we got to achieve a caloric surplus to put on weight (duhhh..).
Hence, how do we calculate Energy Balance and how do one finds out about his/her energy balance?
Energy balance
There are several ways to go around it, but the most popular way of calculating it will be using https://tdeecalculator.net for quick estimation. However, despite the formula having experimented multiple times to prove its accuracy, it’s still far from precise. Thus, its best taken with a pinch of salt, to establish a benchmark to work with. From here on, we shall experiment this exactly to the dot, and observe how the body reacts over a period of two weeks.
EXAMPLE: If John, male, 30 years old, 175cm and weighs at 80KG, who is also sedentary with desk job, exercising 1-2 times per week, his energy balance in order to maintain 80KG will then be 2099kcal/day and 14,690/week.
Results
Naturally, if John’s scale tips toward an increase in bodyweight, it could mean that the calculated amount was overshot, and he ought to eat lesser than suggested. Vice versa, if John observes some weight loss over 2 weeks, it just means that John has been eating on a caloric deficit, hence John should also eat more in order to maintain his bodyweight.
What’s more?
On top of eating on a caloric deficit, it is also advisable to implement some sort of cardio intervention into your daily routine to help suppressing the amount of caloric deficit one should go onto. For example, if John was to create a 500kcal deficit in a day, for a total of 3500kcal in a week, he can eat 11,190kcal/week (14,690kcal-3,500kcal), OR he can opt to eat 12,190kal/week and implement 1,000kcal worth cardio throughout the week.
WHY Cardio?
This way, such intervention into John’s lifestyle will be way more sustainable than just eating merely 1,598kcal/day. And oh, not to mention most cardiovascular activities help improving lung and heart health!
How Strength Training come into place?
Lastly, let's not forget the importance of strength training in complementing a caloric deficit strategy. Why? Well, besides the fact that we're personal trainers—just kidding! Strength training consistently proves effective in maintaining metabolic rates, especially during fat loss phases. It not only helps sustain metabolism but also shapes up your physique. Ultimately, isn't looking good one of the goals of losing weight? A lean, strong body with a revved-up metabolism makes it easier to maintain fat loss and avoid rebounding progress.
Conclusion
While calculating calories and planning strategies for creating a deficit is crucial, developing sustainable habits and lifestyles is equally important to prevent weight regain post-fat loss. Incorporating regular strength training and gradually introducing healthier foods can create lasting positive changes in your body. This gradual approach helps your body adapt to new diets and reduces the temptation of frequent cheat meals that can lead to a surplus.
For more insights on fat loss, feel free to reach out to us at Level Up Gym, one-north.
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