4 Strategies for Losing Fat for Good
The Simple Science of Fat Loss
The overarching principle of dieting…the one that dictates your weight gain and loss more than anything else…is something known as energy balance.
Energy balance is the relationship between the energy you feed your body and the energy it expends. As you probably know, this is often measured in kilocalories.
The bottom line, scientifically validated, unexciting reality…the one that book publishers and TV producers yawn at…is that meaningful weight loss requires you to expend more energy than you consume, and meaningful weight gain (both fat and muscle) requires the opposite: higher consumption than expenditure.
You can also look at it this way: every day, your body stores fat when you eat food and burns fat when it runs out of food energy. Visually, it would look something like this
The green portions are the periods where your body has excess energy due to eating food. The blue portions are the periods when the body has no energy left from food and thus has to burn fat for energy.
If the green and blue portions balance out every day–if you store just as much fat as you burn–your
weight stays the same. If you store more fat than you burn (by overeating), you get fatter. And if you burn more fat than you store, you get leaner.
Fat stores are simply energy stores and, as the body can’t create excess energy from nothing, they can’t increase unless the body has additional energy to store beyond what it burns (also known as a calorie surplus). By the same token, they can’t be reduced unless energy intake is less than expenditure.
That’s why research has shown that so long as people eat less energy than they burn, they lose fat equally well on high-carbohydrate or low-carbohydrate diets.
That’s also why professor Mark Haub was able to lose 27 pounds on a “convenience store diet” consisting mainly of Twinkies, Little Debbie cakes, Doritos, and Oreos: he simply fed his body less energy than it was burning.
Now, if you’re shaking your head, thinking I’m drinking decade-old Kool-Aid , answer me this:
Why has every single controlled weight loss study conducted in the last 100 years…including countless meta-analyses and systematic reviews…concluded that meaningful weight loss requires energy expenditure to exceed energy intake?
Why have bodybuilders dating back just as far…from Sandow to Reeves and all the way up the line…been using, and continue to use, this knowledge to systematically and routinely reduce and increase body fat levels?
And why do new brands of “calorie denying” come and go every year, failing to gain acceptance in the weight loss literature?