The number 1 key reason why people are not losing belly fat is because they are not in a consistent calorie deficit. Or that calorie deficit is not substantial enough, for a long enough time period.
- View diet with a longterm macro lense, not a micro
- Net deficit vs total surplus
- Refeed days
- Longterm average
Video – The 1 Key Reason Why You’re Not Losing Belly Fat Consistently
Sean Nalewanyj explains the above concepts in greater depth.
What are the Advantages of Lower Body fat Levels?
Lower body fat levels offer several advantages, both in terms of physical health and aesthetics. Here are some key advantages:
Reduced risk of chronic diseases: Excess body fat, particularly around the abdomen, is associated with an increased risk of chronic conditions such as heart disease, type 2 diabetes, high blood pressure, and certain types of cancer. Maintaining lower body fat levels helps reduce the risk of developing these diseases.
Improved cardiovascular health: Lower body fat levels contribute to better cardiovascular health by reducing the strain on the heart. Excessive body fat can increase blood pressure, cholesterol levels, and the risk of arterial plaque formation. Lower body fat levels help maintain healthier blood pressure and cholesterol levels, reducing the risk of heart attacks, strokes, and other cardiovascular issues.
Enhanced metabolic function: Lower body fat levels are often indicative of a healthier metabolism. Excess body fat is associated with insulin resistance and metabolic disorders. By maintaining lower body fat levels, you promote better insulin sensitivity and glucose regulation, reducing the risk of developing insulin resistance and type 2 diabetes.
Improved mobility and joint health: Carrying excess body fat puts additional stress on the joints, leading to joint pain and an increased risk of conditions like osteoarthritis. Lower body fat levels relieve this stress, improving joint health and enhancing mobility and flexibility.
Increased athletic performance: Lower body fat levels can enhance athletic performance. With less weight to carry, individuals may experience improved endurance, speed, agility, and overall athletic capabilities. Lower body fat levels can also improve power-to-weight ratio, particularly in activities like running, jumping, and climbing.
Better body composition and aesthetics: Lower body fat levels often result in a leaner physique, defined muscles, and improved muscle definition. This can lead to a more aesthetically pleasing appearance and increased confidence in one’s body image.
Improved overall well-being: Maintaining lower body fat levels can positively impact mental and emotional well-being. It can boost self-esteem, body confidence, and overall mood, leading to a greater sense of well-being and improved quality of life.
It’s important to note that having some body fat is necessary for healthy bodily functions, hormone regulation, and insulation. Optimal body fat levels vary depending on factors such as age, sex, and individual goals. Consulting with a healthcare professional or a registered dietitian can provide personalized guidance on maintaining a healthy body fat level.
What are Macronutrients?
Macronutrients are the three main categories of nutrients that provide energy and are essential for proper bodily function. They are required in relatively large amounts by the body. The three macronutrients are:
- Carbohydrates: Carbohydrates are the body’s primary source of energy. They are found in foods such as grains, fruits, vegetables, legumes, and dairy products. When consumed, carbohydrates are broken down into glucose, which is used as fuel by the cells. Carbohydrates also play a role in regulating blood sugar levels, supporting brain function, and providing dietary fibre.
- Proteins: Proteins are essential for building and repairing tissues in the body. They are made up of amino acids, which are the building blocks of proteins. Protein-rich foods include meat, poultry, fish, eggs, dairy products, legumes, and some plant-based sources like tofu and quinoa. Proteins are involved in various functions, including enzyme production, immune system support, hormone synthesis, and transportation of molecules within the body.
- Fats: Fats are a concentrated source of energy and play vital roles in the body. They provide insulation and protection to organs, aid in the absorption of fat-soluble vitamins, and contribute to hormone production. Sources of healthy fats include avocados, nuts, seeds, olive oil, fatty fish, and coconut oil. It’s important to choose healthy unsaturated fats while limiting saturated and trans fats, which can increase the risk of heart disease when consumed in excess.
These macronutrients are not only sources of energy but also have other important functions in the body. It’s essential to have a balanced intake of all three macronutrients as part of a healthy diet. The specific ratios and amounts of macronutrients needed can vary based on factors such as age, sex, activity level, and individual goals. Consulting with a healthcare professional or a registered dietitian can help determine personalized macronutrient requirements.
What are Calories?
Calories are a unit of measurement used to quantify the energy content in food and beverages. The term “calorie” is commonly used in the context of nutrition and dietetics. Specifically, it refers to the amount of energy required to raise the temperature of one gram of water by one degree Celsius.
In the context of nutrition, calories represent the energy that the body obtains from consuming food. When we eat food, our bodies break down the macronutrients (carbohydrates, proteins, and fats) present in the food to release energy. This energy is measured in calories.
The energy needs of each person vary based on factors such as age, sex, body size, activity level, and metabolic rate. Calorie requirements can be influenced by goals such as weight maintenance, weight loss, or weight gain. It’s important to note that the quality of the calories consumed is also crucial for overall health and well-being. Nutrient-dense foods that provide essential vitamins, minerals, and other beneficial compounds are generally recommended over calorie-dense but nutritionally poor choices.
The term “calorie” is often used interchangeably with “kilocalorie” (kcal). In nutrition, when we refer to a calorie, we are actually referring to a kilocalorie. So, when you see a food label stating that a serving contains 100 calories, it means that serving provides 100 kilocalories of energy.
To maintain a healthy weight and overall well-being, it’s important to balance the calorie intake from food with the energy expenditure through physical activity and bodily functions. Consulting with a healthcare professional or a registered dietitian can provide personalized guidance on determining appropriate calorie intake based on individual needs and goals.
What is a Calorie Deficit?
A calorie deficit refers to a state in which you consume fewer calories than your body requires for daily energy expenditure. It is a concept commonly associated with weight loss or fat loss goals. In simple terms, a calorie deficit occurs when you burn more calories than you consume.
When you consistently maintain a calorie deficit, your body is forced to utilize stored energy, primarily in the form of body fat, to meet its energy needs. This can lead to weight loss over time. By creating a calorie deficit, you essentially create an energy imbalance where your body taps into its energy reserves to make up for the deficit.
To achieve a calorie deficit, you can do the following:
Reduce calorie intake: This involves consuming fewer calories than your body needs for maintenance. It can be achieved by controlling portion sizes, making healthier food choices, and reducing the consumption of calorie-dense foods.
Increase physical activity: By engaging in physical activity, you burn more calories and increase your total daily energy expenditure. This can include activities such as cardiovascular exercise, strength training, or incorporating more movement throughout the day.
Combination of reduced calorie intake and increased physical activity: The most effective approach for creating a calorie deficit is often a combination of reducing calorie intake and increasing physical activity. This approach allows you to both decrease calorie intake and burn additional calories through exercise.
It’s important to note that while a calorie deficit is necessary for weight loss, it’s crucial to create a moderate deficit that is sustainable and promotes overall health. Rapid and extreme calorie deficits can have negative consequences on metabolism, muscle mass, and overall well-being. It’s recommended to consult with a healthcare professional or a registered dietitian to determine an appropriate and individualized calorie deficit based on your goals, current health status, and nutritional needs.
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