common fat loss questions answered by fitness experts
Everyone knows,to lose fat, your calorie expenditure must be greater than your calorie intake. Although this sounds simple, it is not easy to implement. It involves more than just controlling your diet and exercising...
Today, Xiao Jian has invited a physical training expert, Dr. Li Yongming, one of the translators of the 'American National Strength and Conditioning Association's Sports Nutrition Guide,' to answer some common questions about fat loss.
Dr. Li Yongming is a professor at Shanghai University of Sport and a doctoral advisor. He graduated with a bachelor's, master's, and Ph.D. from Beijing Sport University, Tsinghua University, and Leipzig University (Germany), respectively. His research focuses on the characteristics of human movement and energy metabolism, physical training, and training monitoring and evaluation. He has published over 50 articles in domestic and international journals, undertaken one National Natural Science Foundation project, and holds one patent. In 2016, he was selected for the General Administration of Sport's 'Hundred Talents Program for Outstanding Young and Middle-aged Professionals,' and won third prize in the Shanghai Young Teachers Teaching Competition. In 2017, he was awarded the title of 'Distinguished Professor (Oriental Scholar)' by Shanghai universities and was selected for the 'Shanghai Young Top Talent Development Program.'
5 Common Questions About Fat Loss
Q1:How many calories does the human body (male, female) need for basal metabolism? How to calculate calories?
Li Yongming:The calculation method for calories is body weight (or your ideal body weight) multiplied by 10 calories per pound (or 22 calories per kilogram). For example, if you weigh 120 pounds and do not need to do anything all day, you need about 1200 calories (120×10) to maintain bodily functions. If you are overweight, use the corrected weight: the midpoint between your current weight and your desired weight.
Q2:How to create a weight loss plan that suits you?
Li Yongming:Weight loss mainly involves energy balance, including energy intake, energy output, and the timing of energy intake. Exercise + energy restriction + eating small, frequent meals is the healthiest way to lose weight. Different individuals need to create different weight loss plans based on their degree of obesity, health status, and personal preferences. A weight loss plan involves a process of behavior change from formulation to implementation to achieving results. Even the best weight loss plan is a bad plan if it is difficult to implement or maintain. Creating a personalized weight loss plan first requires understanding your current schedule, diet, daily physical activity, and exercise habits, then identifying possible areas to reduce energy intake, increase energy output, and improve energy balance.
Q3:Is diet control more effective than exercise for weight loss?
Li Yongming:Balanced nutrition and moderate exercise are the most efficient ways to burn fat. A person's weight depends on their calorie intake, expenditure, and genetic predisposition. Since genetic factors cannot be changed, weight can only be controlled through calorie intake (diet) and calorie expenditure (basal metabolic rate). Regular aerobic exercise combined with dietary control to reduce calorie intake is the most scientific way to lose weight.
Q4:Which is more effective for weight loss, aerobic or anaerobic exercise?
Li Yongming:The essence of weight loss is reducing body fat. The basic principle is to reduce energy stored as fat in the body and increase the participation of fat in energy metabolism. As exercise intensity increases, the proportion of energy supplied by fat decreases, and the proportion supplied by carbohydrates increases. From this perspective, aerobic exercise (low intensity) is more effective for weight loss. Although some reports suggest that anaerobic exercise can increase fat metabolism during and after exercise, the total fat consumed is still relatively low due to the short duration of anaerobic exercise. Additionally, for individuals with low fitness levels, a gradual exercise plan is more feasible, which includes progressing from low-intensity (aerobic) to high-intensity (anaerobic) exercise. Overall, for most individuals with weight loss needs, aerobic exercise is more effective for weight loss.
Q5:How to avoid weight regain?
Li Yongming:The main issue with weight regain is behavioral relapse, including relapses in schedule, diet, daily physical activity, and exercise habits. Therefore, the key to avoiding weight regain is maintaining the behavioral habits developed during the initial weight loss period.
Other Considerations
1. Record food and liquid intake (record the quantity and type of food consumed, as well as the feelings, frequency, and location associated with food intake).
2. The simplest way to reduce body fat is to change the energy balance (i.e., maintain a negative energy balance).
3. Reduce energy intake by decreasing the energy derived from fat in the diet. When following a low-calorie diet, maintain or slightly increase protein intake (the recommended protein intake is 1.5~2.0 grams per kilogram of body weight per day).
4. Regularly measure body composition to ensure that the weight loss is from stored body fat and not muscle.
5. Gradually lose weight to maximize fat loss and preserve lean body mass.
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*The content of this article is sourced from the 'American National Strength and Conditioning Association's Sports Nutrition Guide,' published by People's Posts and Telecommunications Press.
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