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Can this be labeled as a weight-loss diet – why are the outcomes not instantaneous?
Table of Contents
1. The physiology of the fat oxidation process
Excessive accumulation of fat tissue in the body is caused by a positive energy balance, which means that the body is receiving more calories than it can use. A positive energy balance (ED > EW) is the result of excessive energy supply through food (ED) and insufficient energy expenditure through metabolic processes and physical activity (EW). To maintain or reduce body weight, it is necessary to achieve a negative energy balance, which can be achieved by increasing physical activity and energy expenditure by the body. This allows the fat tissue to be used as an energy source by synthesizing ATP. In order to burn fatty acids, they must first be released from fat cells through lipolysis. Fatty acids are stored in fat cells as triglycerides, which are broken down by hormonal lipase, releasing fatty acids into the bloodstream. Fatty acids are transported to the muscles, where they are oxidized and used as an energy source. Lipolysis can be stimulated by hormones such as adrenaline, which are released during physical activity. The intensity and duration of exercises determine whether glycogen or fatty acids are used as an energy source. The maximum use of fatty acids occurs during training at an intensity of 40-75% VO2max. FATmax is an intensity level of exercises at which fat burning is highest. Above this level, the use of fatty acids as an energy source decreases. The minimum duration of exercises to achieve an effect on fat burning is 30 minutes. In a study by Wang J. and colleagues, women aged 45-59 years underwent 10 weeks of regular training with individually adjusted intensity to optimally burn fat reserves. After completing the study, the participants had a significantly reduced amount of fat tissue and muscle mass remained at the baseline level. Body weight was reduced by an average of 3 kg, which means that the participants lost about 0,3 kg per week.2. Does the speed of weight reduction depend on this – what is it about?
The speed of weight reduction is dependent on: daily negative calorie balance, age, initial muscle tissue level. Theoretically, to reduce body weight by 1 kg per week in 7 days requires achieving a deficit of 1000 kcal per day. It is assumed that 1 g of fat is equal to 7 kcal. If we reduce daily calorie intake by 1000 calories per day in relation to our exercise needs, we burn 142.8 g of body fat every day. Calculated for a week, this gives 1 kg (142.8 × 7). Similarly – a deficit of 500 kcal per day allows for a weekly weight loss of 0.5 kg. These are theoretical assumptions. In practice, energy requirements are determined with a certain probability, and the energy density of the diet is based on the method of trial and error. As we age, the speed of basal metabolism (PPM) decreases, leading to an automatic reduction in calorie needs. The higher the initial level of fat tissue, the higher the PPM. During weight reduction, it is important to monitor body weight. It is advisable to weigh yourself daily at the same time, preferably in underwear. Regularly recording the results allows for monitoring the existing trend. If we weigh ourselves, for example, at weekly intervals, the result may be unreliable.3. Could it be that I am not accidentally losing body weight when committing an error?
Often, the absence of visible effects is the outcome of unconsciously committed errors -- here are several of the most commonly occurring examples.4. An incorrectly planned training program
A physical training program should be planned primarily with individual abilities and goals in mind. If the main objective is fat reduction, overweight or obese individuals should initially start only with aerobic exercise, which involves at least 30 minutes of moderate-intensity exercise. In the initial phase, the body should not be excessively burdened. Only when the level of physical fitness has been increased, it is possible to consider incorporating strength training as a supplement to the training program. The muscles of individuals with low physical activity are not prepared for intense exercises. For this reason, the body of a person starting a training program may be surprised and initially obtain ATP mainly through the combustion of glucose, which is typical for high-intensity training. However, the body is capable of adapting to new demands and, after several or more weeks of training, begins to use fatty acids as the primary source of energy. Most individuals achieve the highest intensity of fat burning after about 45 minutes of moderate effort.5. Disproportionately stringent calorie restrictions
Complying with low-calorie diets (e.g. 1,000, 1,200 calories per day) is exceptionally challenging in the long run. Furthermore, the more severe the diet, the greater the proportion of non-fat body mass loss. As a result, there is also a decrease in energy allocated for physical exercise and a decline in physical fitness. It is crucial to remember that weight loss does not always signify a reduction in fat tissue (it may be caused by dehydration and loss of muscle mass). Therefore, it is advisable to implement reasonable caloric restrictions, for example, 500 kcal/day, and commence physical exercises with a frequency of, for instance, 3 times a week.6. Unbalanced diet with decreased caloric value
Garcia O. P., Long K. Z. and Rosado J. L. in their review article demonstrated that vitamin and mineral imbalances (including B vitamins, vitamin A, vitamin D, zinc, iron) are very often associated with obesity. It is still unclear whether these imbalances increase the risk of obesity or if excess fat tissue promotes such imbalances. Regardless, maintaining a balanced diet is crucial for health maintenance. In obese individuals, zinc deficiencies are more frequently observed, which can exacerbate the existing inflammatory state. Furthermore, calcium intake can also protect against an excess of fat tissue. An inverse relationship has been established between calcium intake and BMI.7. Excessive consumption of products with a high glycemic index
Products that display a high glycemic index cause rapid insulin secretion. Insulin acts as a hormone that inhibits the process of lipolysis. Therefore, the pancreas should not be stimulated to frequent and abundant releases of this hormone. The foundation of nutrition should consist of products with a low or medium IG. The absence of visible effects on weight does not always indicate a lack of actual consequences. In certain situations, maintaining the same body weight or even an increase may be due to water retention in the body. This condition frequently affects women.8. Body weight and fluid accumulation in the body
Women should pay attention to the specific features of the menstrual cycle and its impact on their body weight, particularly the accumulation of fluids in their body. White C. P. and their team conducted a study on a group of 62 women who were advised to keep a regular diary (for a year). The participants were asked to record the degree of fluid accumulation in their body on a scale of 0 to 4. The study showed that retention most commonly peaks on the first day of menstruation and begins a few days earlier. Therefore, it is important to observe one's body and be aware that the body may weigh more at certain times of the cycle, which is not due to a sudden increase in fat tissue.9. Necessary patience for the reduction of excess adipose tissue
There is no efficient and healthy method to swiftly eliminate excess adipose tissue. The human body is naturally very thrifty. Fat is only converted to ATP in the quantity that it needs, so we must constantly work on increasing energy expenditure. Hunger, which appears to bring quick results, actually leads to a decrease in the fat-free body mass that we care about the most. During the hunger period, which lasts for several days, the energy sources, immediately after glycogen, become amino acids from proteins, which significantly affects muscle mass. If after a month of healthy eating and physical activity, there are still no positive results, it is worth consulting a nutritionist who can help correct the diet and suggest suitable changes.
