Expert Profile Magazine
Making Fat Loss Efficient
Fat loss ultimately comes down to creating a calorie deficit between what we consume and expend.the number of calories we burn each day (total daily energy expenditure TDEE) is the sum of parts as illustrated here.
- Resting Metabolic Rate (RMR) = ~ 50-70% of your daily calorie burn. RMR represents the energy it takes for your body to be alive.
- Non-exercise Activitythermogenesis (NEAT) = ~ 10-20% of your daily calorie burn.this is the energy you use by moving around, your normal (non-exercise) daily activities.
-Thermic Effect of Food (TEF) = ~ 10% of your daily calorie burn.this is the energy it takes to digest and absorb the food you eat.
- Exercise Activity Thermogenesis (EAT) = ~ 5-10% of your daily calorie burn.this is the energy used to exercise.
The more efficient our approach to fat loss, the more sustainable it will be, and the more likely we will succeed long term. As in, lose it and keep it off. Time is precious, and we’re increasingly busy, so why go down an inefficient pathway for something you really want? Using formal exercise as the primary tool for fat loss isn’t the most efficient method. To lose 1 pound of fat, you need to create a daily
500 calorie deficit. For an average age person with an average fitness ability and weight exercising at approximately
7-8/10 intensity/effort level while performing cardiovascular exercise, it would take them around 45-60 minutes to burn 500 calories.
(I could inhale a 500 plus calorie muffin in no time at all)