If you want to shed a few pounds quickly then check out this advice from Jeremy Ethier.
Scroll down to the video for the full explanation.
What are the Disadvantages of Too Much Body Fat?
Carrying too much body fat can have several negative impacts on a person’s health and well-being. Here are some of the main disadvantages of having too much body fat:
Increased risk of chronic diseases: Excess body fat is strongly associated with an increased risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.
Reduced mobility: Excess body fat can make it more difficult to move around and perform physical activities. It can also put a strain on the joints and lead to joint pain and mobility problems.
Lower quality of life: People with excess body fat may experience a lower quality of life due to physical discomfort, reduced mobility, and social stigma.
Reduced life expectancy: Studies have shown that people with excess body fat have a higher risk of premature death compared to those with a healthy body weight.
Psychological problems: Excess body fat can lead to negative body image, low self-esteem, and depression.
Sleep apnea: Excess body fat can increase the risk of sleep apnea, a condition in which a person’s breathing is interrupted during sleep.
Fatty liver disease: Too much body fat can cause the liver to become overloaded with fat, leading to non-alcoholic fatty liver disease.
Increased risk of infections: Excess body fat can weaken the immune system and increase the risk of infections.
Hormonal imbalances: Excess body fat can lead to hormonal imbalances, which can cause a range of health problems.
Carrying too much body fat can have numerous negative consequences for a person’s health and well-being. It is important to maintain a healthy body weight through a balanced diet and regular physical activity to reduce these risks.
Jeremy Ethier is a fitness influencer and YouTube personality known for his evidence-based approach to fitness and nutrition. He holds a Bachelor of Science degree in Kinesiology from the University of Western Ontario and is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA).
Video – The Smartest Way to Lose Fat Quickly with Mini Cuts
What are Calories?
Calories are a measure of the energy content in food and drinks. They are a unit of measurement for the amount of energy that the body can obtain from consuming a particular food or drink. The calories in food are essentially a measure of the potential energy that can be released when the food is metabolized (broken down) by the body.
The scientific definition of a calorie is the amount of energy required to raise the temperature of one gram of water by one degree Celsius. However, when it comes to measuring the calories in food, the calorie is actually a kilocalorie (kcal), which is equivalent to 1,000 calories.
The number of calories in a food or drink depends on its macronutrient content. Carbohydrates and proteins contain 4 calories per gram, while fats contain 9 calories per gram. Alcohol also contains calories, with 7 calories per gram.
Calories are important for maintaining a healthy weight, as consuming more calories than the body needs can lead to weight gain, while consuming fewer calories than the body needs can lead to weight loss. It is important to balance the number of calories consumed with the body’s energy needs through a balanced diet and regular physical activity to maintain a healthy weight and promote overall health.
What is a Calorie Deficit?
A calorie deficit occurs when a person consumes fewer calories than their body burns through daily activities and bodily functions. In other words, it is the difference between the number of calories a person eats and the number of calories their body requires to maintain its current weight.
Creating a calorie deficit is a common strategy for weight loss, as it forces the body to use stored fat as an energy source. When the body is in a calorie deficit, it will begin to break down fat stores to use for energy, which can lead to weight loss over time.
The size of a calorie deficit required for weight loss depends on various factors, such as age, gender, weight, height, and activity level. Generally, a deficit of 500-1,000 calories per day is recommended for safe and sustainable weight loss, which can result in a loss of 1-2 pounds per week.
It is important to note that creating too large of a calorie deficit can be harmful to health and may lead to nutrient deficiencies, fatigue, and other health problems. It is important to create a calorie deficit through a balanced and healthy diet that provides all the necessary nutrients for the body’s needs, along with regular physical activity.
What are Macronutrients?
Macronutrients are the essential nutrients that the body needs in large amounts to function properly and maintain good health. The three main macronutrients are carbohydrates, proteins, and fats.
- Carbohydrates are the body’s primary source of energy, providing fuel for physical activity and bodily functions. They are found in foods such as fruits, vegetables, grains, and legumes.
- Proteins are essential for building and repairing tissues, as well as for various other functions in the body, such as producing enzymes and hormones. They are found in foods such as meat, fish, poultry, dairy products, legumes, and nuts.
- Fats are also an important source of energy and play a key role in the absorption of certain vitamins and minerals. They are found in foods such as nuts, seeds, oils, fatty fish, and dairy products.
In addition to these three main macronutrients, there are also other important nutrients that the body needs in smaller amounts, such as vitamins and minerals.
It is important to consume a balanced diet that provides all of the necessary macronutrients and micronutrients for the body’s needs. The recommended macronutrient intake varies based on factors such as age, gender, weight, height, and activity level, and it is best to consult with a healthcare professional or registered dietitian to determine the appropriate intake for individual needs.
What are the Benefits of a Healthy Diet?
A healthy diet provides a wide range of benefits for overall health and well-being. Some of the benefits of a healthy diet include:
Weight management: A healthy diet can help with weight loss and weight management by providing the body with the nutrients it needs while also controlling calorie intake.
Reduced risk of chronic diseases: A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats has been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
Improved mood: Eating a balanced diet can help improve mood and mental health by providing the body with the nutrients it needs for proper brain function.
Increased energy: A healthy diet can provide the body with the energy it needs to perform daily activities, exercise, and maintain overall health and well-being.
Stronger immune system: A diet rich in fruits, vegetables, and other nutrient-dense foods can help boost the immune system and reduce the risk of infections and illness.
Improved digestion: A healthy diet that includes plenty of fibre-rich foods can improve digestion and prevent digestive issues such as constipation and bloating.
Better sleep: Eating a balanced diet that includes foods that promote sleep, such as complex carbohydrates, can help improve the quality of sleep and promote overall health and well-being.
A healthy diet is essential for maintaining good health and preventing chronic diseases. It provides the body with the necessary nutrients, vitamins, and minerals it needs for optimal function and overall well-being.
- Man running: Courtesy of CrossFit Inc.