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)

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