One of the most common questions in the world when it comes to weight loss and nutrition is, “How do you lose weight?”
Understandably so, it is something that at one time or another, we all desire. Whether it’s to shred a few pounds and lean up, or over the years, the pounds keep adding and adding, at one point, the majority of us will look in the mirror and realize it’s time for a change. With all this being said, not many people understand just how simple the process of losing weight is. In today’s world, weight loss and nutrition have become overly complicated. The internet is filled with tons of lies and misinformation regarding weight loss, but unfortunately for most, that is the first place we go to find out how weight loss occurs. Social influencers will have you believe you need a certain product or must be on a certain diet, that they are selling to you in their program. Articles will be posted telling you how you must cut out all sugar, eat six small meals a day, or you must go on the keto, vegan, carnivore, or vegetarian diet, and so on. The truth is, you can be on whatever diet you want when you want to lose weight because weight loss is all about calories!
Weight loss is as simple as elementary school math. Essentially, it is the same concept as greater than versus less than. As I said before, weight loss is all about calories. Calories are a representation of the amount of energy a food source is providing us. For instance, four ounces of grilled chicken tenderloins will provide one hundred and ten calories of energy. Humans utilize the energy we derive from consumption for certain bodily functions. These functions include our BMR, NEAT, EA, and TEF. BMR is your body’s metabolism. It is going to require energy for tasks like temperature regulation and cell growth. NEAT stands for non-exercise activity thermogenesis. Essentially, any physical activity that is not considered direct exercise, like walking to the bathroom, or writing on a piece of paper. EA is an exercise activity, so any sport, cardio, or form of training. TEF stands for the thermic effect of food. Ironically, we need the energy to break down the food we consume and digest.
The food source will determine how much energy is needed to break it down. The more energy required, the more thermic that food source is. All these things added together will equal our maintenance. Maintenance is a numeric representation of the number of calories we need to fuel our daily physical tasks and bodily functions. When we eat fewer calories than our maintenance, we lose weight. When we eat a GREATER number of calories than our maintenance, we gain weight. When we consume fewer calories than our maintenance, our body will utilize stored body fat as energy to fulfill its energy needs. When we consume more calories than our maintenance, our body will store the extra energy that is not needed as body fat. Theoretically, let’s say your maintenance was 2,500 calories a day. If you only ate 2,000 calories, 500 calories of body fat will be used as energy. If you ate 3,000 calories, 500 extra calories will be stored as body fat. Weight loss and weight gain are based completely on energy balance.
When it comes to weight loss and nutrition, the process itself truly is simple. All you must do is eat fewer calories than your maintenance. You do not have to be on a special diet, or eat six small meals a day, or take certain supplements, and so on. If you are putting your body in a position to utilize body fat as an energy source because you have eaten fewer calories than what the body needs for energy, you have done everything that is needed to lose weight. The execution is where people tend to struggle in the weight loss process. How does one determine their maintenance? How do you stay full and enjoy the foods you love while dieting? There are many helpful strategies, tactics, and tips, that will absolutely guide you on your success when trying to answer these questions on your weight loss journey. If you have any questions or are interested in a more in-depth breakdown of our process through our Apex Performance Nutrition & Meal plan guidance contact us directly via email, our website Apex Performance Gym, or one of our social media links listed below. If you enjoyed this content please subscribe to us for all things fitness, nutrition & goal achievement!