Has body fat really disappeared? If you don't want to gain weight, you must know the principle of fat reduction. Excess energy usually comes from the calories of fats or carbohydrates in your diet, which are mainly stored in fat cells in the form of triglycerides (TG). This is how our bodies store energy for the future. With the increase of time, these excess energy will gradually cause fat accumulation and evolve into excess fat that affects our health and body shape changes.
However, in order to reduce excess fat and achieve the goal of losing weight, it is necessary to make calories produce the so-called calorie deficit. Simply put, calorie intake is lower than calorie demand. How much calorie deficit must be created to effectively reduce fat? This will vary from person to person. Some people will react quickly to calories and may only need to reduce 200-300 calories a day. Basically, many studies suggest reducing calorie intake by 500 calories a day, and then adjusting it by observing the data of body fat loss.
When we consume more calories than we consume, the excess calories will accumulate in the body in the form of fat. When we get through the continuous calorie deficiency, the fat stored in the body will be released from fat cells and enter the energy generation mechanism of human physical cells; Here, through a series of decomposition, fat will produce energy for the daily operation of the body, so that by reducing the heat deficit, the fat in the body can be continuously used as energy, thus reducing our body fat.
Is fat reduction to eliminate fat? We are often misled by the word "fat reduction". The so-called fat reduction is not to make fat cells disappear, but to oxidize fat in fat cells into carbon dioxide, water and energy through energy conversion, so that fat cells become smaller and shrink, thus creating the illusion of less fat. This means that to be thin, you have to make the diameter of fat cells smaller, but you can't make fat cells disappear.
Diet and exercise are the key. We often hear that we need to lose weight or lose fat. The most important promoting factors are "exercise" and "diet", because when our body has enough calories, it will not convert the fat in our body into energy supply, and even when we consume excessive calories, it will become fat accumulation. In addition, exercise increases the speed of blood flow to muscles and fat cells, releases fat at a faster speed and increases energy consumption, thus increasing fat extraction into energy.
In this regard, the American College of Sports Medicine recommends at least 150-250 minutes of moderate-intensity exercise every week, which is equivalent to about 30-50 minutes of exercise five days a week. In order to achieve the maximum efficiency of reducing fat and slimming, aerobic and resistance training should be combined in exercise to increase muscle mass, accelerate metabolism and improve basal metabolic rate.
Want to lose weight or fat! The most important promoting factors are "exercise" and "diet". Where is the body fat? With the continuous energy shortage, the size of fat cells will shrink sharply, leading to obvious changes in body shape; The adipose tissue in the human body is composed of fat cells, and each cell stores a lot of fat. The diameter of an adipocyte can be increased to about 20 times, and the volume of the whole cell can be increased to 1000 times. This size change is amazing. These fats gather under our internal organs and skin like bubbles. There are about 10 ~ 3 billion fat cells in people with normal weight, while there are as many as10 billion fat cells in obese people, but the number is not absolutely related to obesity, but closely related to whether the diameter of fat cells becomes larger or not.
However, when body fat is broken down into energy through a complicated process in cells, two main by-products, carbon dioxide and water, are released. When we exhale carbon dioxide during breathing, water is discharged through urine, sweat or exhaled air. Because these two by-products can be discharged quickly during exercise, there is a saying that the efficiency of reducing fat can be increased through exercise.
When body fat is broken down into energy through a complex process in cells, carbon dioxide and water are two main by-products. It is recommended to reduce fat slowly, whether it is reducing fat or losing weight. In the past, common rapid weight loss methods have been proved to bring many side effects, such as micronutrient deficiency, headache, fatigue, muscle loss and menstrual disorders. Therefore, many people advocate a slow and regular weight loss rate, so that weight loss or fat loss is safe and more sustainable. The expected rate of fat loss or weight loss will change with your enthusiasm; For overweight or obese people, lifestyle can be completely changed through diet adjustment and exercise training plan, and the weight will drop by about 5- 10% in the first six months. Of course, there will be other factors (gender, age, calorie intake, sleep quality) that affect the efficiency of fat loss. Once you reach your target weight, you can adjust your calorie intake again.
Conclusion Reducing fat and losing weight is a complicated process influenced by many factors. However, correct eating habits and exercise training are the two most important factors that affect success. When you have the correct calorie deficit and proper sports training methods, our fat cells will gradually shrink with the increase of energy extraction efficiency and time, thus improving the posture and body composition. Therefore, before you start to lose weight, please know your BMR (basal metabolic rate), then calculate your TDEE (total energy consumed every day), and then allocate how much protein, fat and carbohydrates you should eat to prevent all improper practices that are harmful to your health.