Your Metabolism and Fat Loss

If you know someone that has been trying to lose weight and get into shape, you have probably heard words such as, "I just eat one meal a day to lose weight" or "I'm afraid if I eat, I'll gain weight" but sadly, this misnomer is why so many people are in the "battle of the bulge". People all over the world still believe that eating breakfast, or even three meals a day will cause them to gain weight. In truth, as long as they are eating the right types of foods and exercising, then three normal meals or six small meals a day will actually work better with their metabolism than eating the wrong quantities or not eating often enough.

With more than half of Americans over the age of 20 now being considered "overweight", now more than ever, we need to understand how metabolism works in relation to losing weight. Why risk having a heart attack, a stroke, developing cancer, or diabetes when all you have to do is make a few minor changes and live a healthy life? First, a person's metabolic rate is determined by the number and size of respiring cells that compromise the body's tissue, and the intensity of the metabolism in these cells. These two factors combined are what makeup the physiological foundation of the amount of energy (calories) in which a body uses.

Keep in mind that energy cannot be created or destroyed, just changed. As we know, potential energy comes from the foods we eat. When talking about weight loss, there are three components of balanced energy, which include calorie intake, calories stored, and calories expended. The way it works is that if the amount of calories taken in equals the amount of calories being expended (burned), then there is balance and the body's weight is stable.

On the other hand, if the balance becomes positive, caused by more food being eaten than is burned, energy is destroyed or in better terms, stored as body fat. It is important to remember that you can be eating a diet considered low-fat and still gain weight. The reason is that most dietary fat is stored while the body is burning carbohydrates and proteins for energy. The problem is the when a person gains weight, the increased level of fat becomes stored energy until the calorie balance is negative. For that to happen, the amount of calories burned needs to exceed the number of calories being consumed, no matter what the macronutrient content.

Metabolism is the rate at which the body uses energy to support the basic functions essential to sustain life. This metabolism is comprised of three parts, which include physical activity (20%), Thermic Effect of Food, also called TEF (10%), and Resting Metabolism Rate or REM (70%). Physical activity is the amount of energy your body burns up during normal, daily activities to include housework, recreation, work, exercise, and so on. Obviously, someone that is physically active will burn more energy than a sedentary person will. TEF accounts for the energy used in digesting and absorbing nutrients, which would vary depending on the meal's composition. When a person overeats, TEF is increased because more food must be digested. Here is where metabolism becomes very interesting and what causes so much confusion.

One pound is equal to 3,500 calories, so let us say a person consumes 3,500 more calories than normal. That individual would not gain one pound because the TED is accounted for but if 3,500 calories were cut trying to lose weight, then TEF decreases since there would be fewer nutrients to process. The result is that with energy expenditure would decrease, meaning that the individual would lose less than one pound in weight. In other words, by cutting out too much food, TEF cannot work as it was designed to do. Now keep in mind that you cannot go around eating a bunch of junk food. After all, the calories you do consume need to be healthy foods but what this does mean is that when you do not eat, you are actually working against your body in fighting weight gain, not the other way around.

Finally, the RMR refers to the number of calories the body needs to run its essential functions, as well as chemical reactions while in a rested state. This aspect of metabolism accounts for the greatest number of calories burned every day. What happens is that if lean weight should be lost because of increased protein metabolism, then RMR decreases. Typically, you would see this happen when a person goes on a very strict diet. In this situation, the body is forced into a negative nitrogen balance, which means a greater amount of protein is lost than what is replaced because of less protein/energy intake. When this imbalance occurs, there is a gradual loss of lean weight, which then lowers RMR.

What happens many times is that dieters will limit the amount of lean weight loss with intense exercise for the muscles to develop a need to maintain more protein. When this happens, the body is forced to use more energy from stored fats. If you want to put your metabolism to work for you, some simple steps can be taken:

* By adding a few extra pounds of lean muscle, the metabolic rate can be increased by up to 200% each day * Remember that lean weight can burn as much as 20 times more calories than fat weight * Regular exercise is one of the best ways to boost metabolism * By eating smaller meals and more often, you can boost your metabolism rate

While you need to eat healthy foods, studies prove that what matters most is how much of a person's body weight is attributed to fat. Remember, excess fat is what links to major health problems. Therefore, it is important that you maintain a healthy weight but more crucial that you monitor the fat-to-muscle ratio.

For example, a woman standing 5'5" might weigh only 125 pounds but have a 27% body fat ratio, which is not good. This individual worked hard to diet, while staying involved with aerobics. However, much of what she lost was not fat, but muscle. Even though this weight would be considered ideal for her height, her body fat to muscle ratio is too high.

An excellent way to optimize your fat-to-muscle ratio is by getting involved with weight training in addition to the nutrition and cardio. As you will see with the tools provided at www.comptracker.com, you can analyze the thickness of the subcutaneous fat at various areas of the body. The benefit is that you know exactly what your ratios are so you can achieve a healthy fat-to-muscle ratio as well as body weight.

Remember, you are in control and need to make the decision to do something good for yourself. Therefore, now is the time to take that control and fight to live a lean and healthy lifestyle.

Fitness Consultant Anthony Ellis has helped thousands of individuals lose fat and build more muscle. To read more about his fat loss recommendations please check out his site at http://www.fatlosstips.com

In The News:

Tom Watson weight loss: Labour MP has this one drink to keep thin after losing SEVEN stone  ExpressTOM WATSON, 52, has shown impressive weight loss over the last couple of years, shedding an incredible seven stone. Labour's Deputy Leader credits cutting ...
Has Your Weight Loss Stalled? A Dietitian Shares 11 Eating Tips to Break Through the Plateau  POPSUGARYou were going strong, eating healthy and exercising, and you watched your weight steadily go down. But now your fat-loss has stalled. Before you get down on.
Mum’s incredible 7st weight loss with NO EXERCISE – after getting wedged on Alton Towers ride  The SunMandee Hall's incredible weight loss journey began whens he got stuck on the Galactica ride at Alton Towers, after already being told that she was too heavy to ...
What’s Best for Weight Loss: Sprints, HIIT, or Steady-State Running?  runnersworld.comNew research suggests interval training is more effective than continuous moderate-intensity exercise when it comes to shedding pounds.
Don't Believe All the Fad-Diet Hype — Losing Fat Boils Down to These 7 Basics  POPSUGARIt seems like every day there's a new headline on the internet or a new coverline on a magazine promising you can slimdown in days, shed belly fat with just one ...
Mum, 35, who blamed cough and weight loss on stress discovers it’s actually sign of leukaemia  The SunLouise Moreton was repeatedly told by her GP that she'd probably just picked up flu.
San Diego neuroscientist says brain-buzzing device causes weight loss  Fairfield Daily RepublicA San Diego entrepreneur just took first place in a big startup competition put on by all the University of California schools, winning judges over with its ...
A diet for fast weight loss is a pipe dream. So why do we all keep buying in?  NBC NewsThere will always be someone ready to profit off the desperation of consumers, and that is precisely what any given get-thin-fast scheme intends to do. Whether it ...
Weight loss: The best Indian vegetarian diet plan you can follow  Times of IndiaOne of the mantras for weight loss is to 'eat in moderation'. You cannot starve yourself to maintain the shape of your body.
Brian McFadden weight loss: Dancing on Ice star shed 7lbs in FOUR weeks – here’s how | Daily Star  Daily StarBRIAN MCFADDEN is currently taking part in ITV's Dancing on Ice, and while losing weight on the competition is not uncommon, the Westlife singer actually ...
Weight Loss: This South-Indian Breakfast Dish Is An Ideal Addition To Your Weight Loss Diet  NDTV NewsUpma is one such South Indian preparation that could prove to be an ideal kick-start to your day and metabolism.
Lisa Riley celebrates incredible weight-loss journey with emotional throw-back post  goodtoknowLisa Riley has taken to Instagram to mark two years since undergoing the first of two major operations for skin removal after a truly incredible weight loss journey.
Short bursts of intense exercise 'better for weight loss'  BBC NewsBursts of high intensity interval training (Hiit) may be more effective for weight loss than longer less intense workouts, a study suggests. The research, published ...
5 Best Android Weight Loss Apps for 2019  MobiGyaanLosing weight is a difficult process for many people out there, but there are many applications available that can help you out with the process. While the market ...
Keto dieters report rapid weight loss | Health  Victoria AdvocateKacie Skalak has lost 35 pounds since starting the keto diet in September.
Weight loss: This is how this woman went down from 92 to 60 kilos  Times of IndiaFrom a massive 92 kilos to a healthy 60 kilos, her weight loss journey is the inspiration you are seeking right now.
Weight loss – woman, 31, drops more than 10 STONE after cutting out takeaways – and now saves £130 a week on h  The SunMelissa Middlemiss, from County Durham, shrunk from a size 26 to a six after ditching kebabs, pizza and Chinese takeaways. At just 5ft 4in she was dangerously ...
Weight loss: "I was told I will never go back to my pre-pregnancy body  Times of IndiaAll the new mothers who are facing a similar hurdle, her weight loss is an inspiration. Read on.
Weight Loss Supplement Market Growth and Status Explored in a New Research Report: QY Research |  MedgadgetThe global Weight Loss Supplement market report offers a complete research study that includes accurate estimations of market growth rate and size for the.
Tom Jones follows the Syndrome X weight loss diet plan - he lost 2st 7lb in five months  Express.co.ukTOM JONES, 78, is a crooner and star judge on the The Voice. He has lost an impressive amount of weight, shedding 2st 7lb age 70. He followed the Syndrome ...
Healthy diet: Mum shares diet and exercises behind incredible six-pack  NEWS.com.auBefore her impressive weight loss journey, the mother-of-two would indulge in tubs of ice cream, finish packets of biscuits daily, eat cake and rely on her kids' ...
Weight Loss: These Low-Calorie Berries Are Great For Shedding Kilos  NDTV FoodBerries are storehouses of antioxidants, which fight inflammation in the body, and thereby, help in reducing risk of cardiovascular ailments. These low-calorie ...
Weight loss: This girl lost weight by eating ONLY ‘ghar ka khana’!  Times of IndiaIt was the day her weighing scale showed 90 kilos when she decided to turn around her life. Read her inspiring weight loss story.
More protein and fewer calories help older people lose weight safely  Science DailyA high-protein, low-calorie diet helps older adults with obesity lose more weight, maintain more muscle mass, improve bone quality and lose 'bad' fat, according ...
Bariatric Center offers weight loss sessions  The RepublicThe Bariatric Center at Columbus Regional Health will offer two free information sessions for those interested in learning about surgical and non-surgical options ...
Weight Loss: 5 Fruits That Could Help Cut Belly Fat  NDTV NewsFruits are not only replete with vital antioxidants and minerals, but they could also help burn belly fat naturally and promote weight loss. Read on to know more ...
Almonds vs Cashews: What is better for weight loss?  Times of IndiaBoth almonds and cashews are among the most popular nuts in any household.
Instagram Flexin: DJ Khaled Basks In His Weight Loss  HipHopDXThis week's top Hip Hop Instagram posts from Diddy, Young Thug, Boosie Badazz, DJ Khaled and more.
HIIT found to be ‘better for weight loss’ – here are 4 hybrid classes you need to try  Irish ExaminerIf you're the type of person who likes their gym time to be over as quickly as possible, we have some good news for you: short high-intensity interval training ...
Inspiring before and after pics of Alia Bhatt: Gully Boy actress’s weight loss transformation will stun you  Times NowGully Boy starring Alia Bhatt and Ranveer Singh was released on the 14th of February 2019. Alia Bhatt's transformation from fat to fab has always been talked ...
Weight Loss: 3 Detox Salad Recipes To Kick-Start Healthy Eating  NDTV NewsWeight Loss: Junk, processed and greasy foods are quite appetising, but there is also no denying the fact that they have all the potential to harm one's overall ...
10 easy-to-blend vegetable juices for burning fat fast  GQ India - What a man's got to doVegetable juice weight loss benefits: 10 easy-to-make vegetable juices under 50 calories to burn belly fat fast. Find out how to lose weight with vegetable juices.
3 easy ways to kickstart your weight loss journey and flatten your belly without hitting the gym  Times NowIf you're struggling to maintain a healthy diet or stick with your fitness goals, this 3-step plan can help you lose weight and belly fat with minimal efforts in as little ...
Weight Loss Tips: Never Do These Things If You Are Trying To Lose Weight  NDTV NewsIs weight loss your new goal? Maintaining a healthy weight is extremely important and requires constant effort and patience.
Newly-Engaged Couple Shares How Their Romance Blossomed on a Weight Loss App  PEOPLE.comWhen Merissa Sadler and Sean Holder joined WW last year, they didn't know they'd find more than weight loss techniques. The newly-engaged couple first met ...
Higher Protein, Lower Calorie Diet Can Improve Function and Weight Loss in Older Adults  MedicalResearch.comMedicalResearch.com Interview with: Kristen M. Beavers PhD, MPH, RD Assistant Professor, Department of Health and Exercise Science Department of ...
Mum who felt ‘smug’ at weight loss from her new diet discovers it’s sign of deadliest cancer  The SunLiz Oakley thought dropping two dress sizes was thanks to her new slimming class - but tests revealed she had pancreatic cancer.
Dangerous Side Effects of Diet Pills - Phentermine for Weight Loss  Cosmopolitan.comWhen it comes to losing weight fast, women are looking for help from black-market prescriptions for diet pills. And the results can be downright dangerous.
Weight loss: How many calories can you burn if you take the stairs instead of the lift?  Times NowThe stairs or the elevator has been the biggest dilemma in a person's life who is trying to lose weight. Taking the lift is associated with a lost chance of shedding ...
This Man Had a 141-Lb. Weight Loss Transformation by Giving Up Alcohol and Going Keto  Men's HealthWhen Tyler Segraves hit 335 lbs., he knew he had to lose weight. By ditching alcohol, going keto, and doing intermittent fasting, he achieved a major weight loss ...
Health check: will eating nuts make you gain weight?  The Conversation AUNuts do contain fat, but the evidence shows they won't make us gain weight if eaten in moderation. We have a few theories as to why this might be.
Weight A Minute! A Fitness Coach Answered FAQ’s And It Will Make You Go ‘Whaat’  iDiva.comWomen often feel that weight training will make them look manly and hence stay away from the iron, spending more time doing cardio. Fitness expert ...
Will Sugar Substitutes Help You Lose Weight? | Health News  U.S. News & World ReportBy Len Canter HealthDay Reporter. (HealthDay). MONDAY, Feb. 18, 2019 (HealthDay News) -- The term "sugar substitutes" is a catch-all that covers a wide ...
Study: Breakfast Not Key to Weight Loss After All  WebMDEating a hearty breakfast doesn't help people eat less later in the day, and those who have breakfast end up eating more calories each day, the review found.
Try These Indian High Protein Snack Ideas That Are A Must If You Want To Lose Weight  NDTV NewsThe general thumb rule of weight loss is not starving but eating wisely. Nutritionists and health experts time and again have always advised to eat better instead ...
Patient's Diarrhea, Weight Loss Linked to Antihypertensive Med  Clinical AdvisorA recently published report describes the case of a 59-year-old male patient who experienced olmesartan-associated enteropathy and highlights the importance ...
Rapid weight loss may be unhealthy, follow these 10 sensible tips to get a flat belly and stay slim forever  Times NowNot losing weight despite practicing calorie restriction? Avoid fad diets, follow these simple and healthy weight loss tips instead to help you get a flat belly and ...
How to lose weight: Obese man sheds 13 STONE after following this 12-week programme | Daily Star  Daily StarA PARAMEDIC who struggled to breathe when responding to emergency calls has revealed his incredible weight loss journey.
Milk for weight loss: Do you know milk can help you lose weight!  Times of IndiaIndia is the largest producer of milk in the world and is among the top producers and consumers of dairy products. People in India are really found of consuming ...
Dr Michael Mosley tests out The Fast 800 rapid weight loss diet on himself  NotedFor The Fast 800, Dr Michael Mosley experimented on himself. As I mentioned in the introduction, when I was researching this book – and following my own ...
Coffee and Weight Loss: How Can the Beverage Help You Burn Fat and Healthy Ways to Make the Perfect Cuppa  LatestLYYour resting metabolic rate is also enhanced by caffeine, which means it increases the number of calories you burn even at rest! Coffee and Weight Loss: How ...
Eating Nuts Won't Lead to Weight Gain Despite Being Full of Fat—Here's Why  NewsweekThere are different kinds of fats in our diet and some are better for us than others.
Weight loss: The food you need to eat MORE of to lose weight  ExpressWEIGHT LOSS begins when you start making the right changes to your diet and what you are eating. While there are things you should cut out of your diet to ...
Short spurts of intense exercise better for weight loss and ‘burns MORE FAT’ than workout that takes double th  The SunHigh intensity interval training could be perfect for people too busy to stick to the recommended guidelines of exercising for at least one hour every day, a study ...
Operation Transformation leader Cathal SMASHES weight loss target and sheds 11 pounds after crucial Karl  The Irish SunFitness guru Karl told Cathal to up his steps by 10000 last week and he duly obliged.
Quick weight loss in a week: The secret behind Boombod  Daily MailIt's not just real people who are relishing in the amazing results Boombod offers, some of our favourite celebrities are also huge fans. From being red carpet ...
Weight Loss: 5 Quick Vegetarian Weight Loss-Friendly Recipes You Can Try At Home  NDTV NewsWeight Loss: There is a dearth of vegetarian/vegan sources of protein around, but that does not mean you have to lose heart.
The Mayo Clinic Diet Review: Does It Work for Weight Loss?  HealthlineSome diets can be difficult to stick to, causing people to lose motivation. Unlike many short-term options, the Mayo Clinic Diet aims to be a sustainable plan that ...
'Don't give up': Man's 800-pound weight loss journey inspires others  KCRA SacramentoAfter being bullied his entire life because of his weight, Terry is setting his sights on a his weight loss goals. 
How does a high-protein diet promote weight loss?  Times of IndiaBy helping you to lose fat while retaining lean muscle, a high-protein diet can be wonderful for your weight loss goals.
Faster weight loss no better than slow weight loss for health benefits  Science DailyLosing weight slowly or quickly won't tip the scale in your favor when it comes to overall health, according to new research. Health researchers found that people ...
Kasauti Zindagi Kay actress Hina Khan's weight loss, fitness and beauty secrets decoded for you!  Times NowHina gained popularity after being a finalist and runner-up of Big Boss Season 11. Hina also bagged a Bollywood movie and the iconic role of Komolika in the ...
MARIKA SBOROS: Skipping breakfast could be good for weight loss, new research shows  Business DaySome scientists say that old adage about eating like a king in the morning is a myth peddled by cereal companies.
Diet sodas raise stroke, heart attack risk: Sugar-free drinks can lead to weight gain, diabetes, early death  Times NowDiet drinks have been linked to an increased risk of clot-based strokes, heart attacks, and early death. Diet sodas are particularly popular among those trying to ...
Here's how to make weight loss goals that will actually stick  Health24Understanding the benefits of your goals will help you achieve them. The key to finding those benefits is asking yourself 'why?'
WATCH! DJ Khaled Shows Off His 43-Pound Weight Loss By Documenting The Major Milestone  BETWe're only two months into 2019, and DJ Khaled can already check off one major milestone. The 43-year-old media mogul announced on Instagram that he ...
Weight loss myths busted – including why you should NEVER cut carbs to lose weight  ExpressWEIGHT loss can be a mentally draining mission, with many people unsure of the changes they should be making to their diet. How can you differentiate ...

Low-Carb Diets - An Introduction

According to a recent survey by the National Health Institute,... Read More

Healthy Diet Answers: Want Fries With That Mister ?

Yes, my healthy diet has at times suffered at the... Read More

The Key To Successful Weight Loss - Balancing Blood Sugar Levels

When you talk about losing weight you're really talking about... Read More

The Number One Secret Of Successful Weight Loss

There's one thing that most people forget about when it... Read More

Gastric Bypass Surgery - What Are The Risks?

Although all of the risks involved in gastric bypass surgery... Read More

Just the Cold Hard Facts About Diets, Weight Loss, Exercise and Losing Fat

This is a layman marketer's observations on diets and weight... Read More

Spot Reducing is For The Laundry

· Can you give me an exercise that will get... Read More

7 Part Plan To Beating Childhood Obesity

Everyone from politicians to parents is talking about fighting the... Read More

Lose Fat by Choosing The Best Weight Loss Plan For You

Are you sick of the hype? Wondering what diet products... Read More

Ephedra Is Back - But Is It Safe?

It's been called the world's oldest medicine, the miracle fat... Read More

Is Pain Stopping You From Losing Weight?

If you are overweight and suffer from pain in your... Read More

Weight Loss: Its Not Always What You Eat, But What You Dont Eat

On a little island half way in between Guam and... Read More

Mindfulness - The Key to Avoiding Overeating

I made myself a sandwich today and thought I'd be... Read More

Hoodia- Modern Zeal of Ancient San

The long marginalized San tribe of South Africa has suddenly... Read More

Thirty Hints & Tips to Achievable Weight Loss

Here are some everyday, helpful hints to get you started,... Read More

Mamma Said: Keep Your Fingers Out Of Your Mouth

Watching television exercises our eyes but nothing else. Unfortunately, it... Read More

Body Composition And Weight Loss: They Are Related!

The world today has more obese and overweight people than... Read More

Nothing More Powerful Than Your Words

Telling yourself you have to "struggle with this weight issue... Read More

Can Writing Actually Improve Your Health?

According to the Journal of the American Medical Association, writing... Read More

Criteria to Consider When Selecting a Bariatric Surgery Center

According to the American College of Surgeons, most severely obese... Read More

Know How Many Calories To Cut For Permanent Weight Loss

It is not recommended to lose more than 1 pound... Read More

Diet and Exercise Evolution: Adaptation (part II) -- Examples and Practical Advice

Understanding the theory of adaptation (see previous article, Adaptation I)... Read More

Protein - Its Place In Your Weight Loss Program

Any food that we take into our bodies is composed... Read More

Let?s Talk About Fad Diets

Although the big push for fad diets has died down... Read More

Fast Weight Loss - Can You Really Lose 60lbs in 30 Days?

Fast Weight Loss - Is it better to lose 2lbs... Read More