Weight & Fat Loss Explained 

I understand how confusing weight and fat loss can be. With so many diets, workouts, and tips, it’s easy to feel overwhelmed. What’s the truth? Why is it so difficult? Let’s clear up the confusion.

By starting with the basics: understanding what weight actually is. Understanding this concept means you’ll be able to navigate your weight loss journey with confidence and clarity. 

Understanding Weight with Physics

In physics, weight is calculated using the equation:

Weight(W) = Mass(m) × Gravitational Acceleration (g)

To break formula down further:

• Weight (W): The force you feel due to gravity pulling you down, measured in newtons (N).
• Mass (m): Amount of substance you’re made of, measured in kilograms (kg). It’s what we can change through diet and exercise.
• Gravitational Acceleration (g): The pull of gravity, and on Earth, it’s about 9.8 m/s² – stays constant no matter what.

We can’t change gravity (unless you plan to live on another planet!) Therefore, the only part of the equation we can affect is our mass. This is where diet, exercise, and calorie balance come into play.

Mass and Calories: The In and Out Game

When it comes to our bodies, mass is influenced by the balance between calories consumed and calories burned.

This is where Calories In vs. Calories Out comes into play:

When we eat food and drink beverages, these are considered calories in. 

The calories we expend through basic bodily functions (e.g. breathing and digesting) and physical activity are considered calories out. 

To lose weight, you need to create a calorie deficit. In other words, you need to burn more calories than you consume. But how does this work in numbers?

Here’s a simple way to think about it: 1 pound of body fat equals approximately 3,500 calories. So, to lose 1 pound, you need to create a total deficit of 3,500 calories.

If you create a deficit of 500 calories per day (through a combination of eating fewer calories and increasing your activity), you’ll lose about 1 pound in one week. Similarly, a calorie surplus would lead to weight gain.

What Is a Calorie? 

A calorie is a unit of energy. It measures how much energy food and drinks provide to our bodies. When we eat, our bodies convert these calories into energy to fuel everything we do, from breathing and walking to thinking and exercising.

Calories in Carbs, Fats, and Proteins

So, where do these calories come from? Different macronutrients (think proteins, fats, and carbs) provide different amounts of calories:

• Carbohydrates: 4 calories per gram. Carbs are the body’s primary source of energy.
• Fats:  9 calories per gram. Fats are more calorie-dense and provide long-lasting energy.
• Proteins: 4 calories per gram. Proteins are essential for building and repairing tissues.

Suppose you have a meal containing:

• 50 grams of carbohydrates
• 20 grams of fat
• 30 grams of protein

The total calories would be as follows:

• Carbs: 50 grams × 4 calories/gram = 200 calories
• Fats: 20 grams × 9 calories/gram = 180 calories
• Proteins: 30 grams × 4 calories/gram = 120 calories

Total calories = 200 + 180 + 120 = 500 calories.

(Feeling sciency yet?)

Fun Fact! 🎉 Did you know that alcohol also provides calories? It has 7 calories per gram, which is more than carbs and proteins but less than fats.

By knowing how many calories are in the foods you eat and then balancing them with the energy you expend, you can manage your weight more effectively. 

Quality Matters: Beyond Just Calories

But hold on, it’s not just about the numbers! The quality of the food we eat plays a huge role in our overall health, weight management, and body composition.

And here’s why:

Nutrient Density

Foods rich in vitamins, minerals, and other nutrients support bodily functions and help us feel fuller longer. For example:

• Fruits and Vegetables: Packed with vitamins, minerals, and fiber. 
• Nutrient-Dense Carbohydrates: Provide energy and keep our digestive system healthy. 
• Proteins: Essential for building and repairing tissues. 
• Healthy Fats: Necessary for hormone production, brain health, and overall well-being. 

Inflammation

Eating too much processed food, sugar, and unhealthy fats can cause inflammation in the body. Moreover, chronic inflammation is tied to various health issues, such as weight gain.

Instead, opt for anti-inflammatory foods and herbs like:

• Fatty Fish: Rich in omega-3 fatty acids. 
• Nuts and Seeds: Great sources of healthy fats. 
• Olive Oil: A heart-healthy fat. 
• Turmeric: Contains curcumin, a powerful anti-inflammatory compound. 
• Ginger: Known for its anti-inflammatory and antioxidant effects. 
• Garlic: Can boost immune function and reduce inflammation. 
• Berries: High in antioxidants, which can also help reduce inflammation. 
• Green Tea: Packed with anti-inflammatory compounds and antioxidants. 

Natural Ways to Reduce Inflammation

In addition to eating anti-inflammatory foods, consider these natural methods to reduce inflammation:

• Regular Exercise: Helps reduce inflammation and improve overall health. 
• Adequate Sleep: Aim for 7-9 hours of quality sleep per night. 
• Stress Management: Practices like yoga, meditation, and deep breathing can help reduce stress and inflammation. 
• Hydration: Drinking plenty of water helps maintain bodily functions and reduce inflammation. 

Body Composition

Remember: fitness isn’t just about losing weight. Ultimately, you want to lose fat and maintaining or build muscle.

Here are some of my best methods for reducing body fat and improving body composition naturally:

• Protein: Helps build and preserve muscle. Aim for 0.5 to 0.75 grams per pound of body weight per day. 
• Healthy Fats: Essential for hormone production and overall health. 
• Complex Carbs: Provide sustained energy for workouts and daily activities. 
• Strength Training: Building muscle increases your metabolism and helps burn fat. 
• High-Intensity Interval Training (HIIT): Effective for burning fat in a short amount of time. 
• Cold Showers: Can boost metabolism and reduce muscle soreness. 
• Sauna Use: Promotes detoxification and can aid in fat loss. 

Putting It All Together

To effectively manage your weight and improve your health, focus on the following:

• Calorie Balance: Monitor your calorie intake and ensure it aligns with your weight goals.
• Nutrient-Rich Foods: Choose foods that are high in nutrients but not necessarily high in calories.
• Healthy Lifestyle: Stay active, get enough sleep, and manage stress.

By combining these principles, you can achieve and maintain a healthy weight while also improving your overall well-being. Remember, it’s a journey, not a race!

So, let’s get started on making those positive changes. Your future self will thank you! 

Author: Coach John, Personal Trainer