Energy Balance and Metabolism
Energy In vs Energy Out//Weight Loss Made Simple
Introduction
Their are living organisms all around us from the plants to animals to humans. The chemical processes within the living organisms is called metabolism, which provide energy for life or non life. Metabolism is what provides the consistent dividends required for human life. The energy can then be used at rest, during physical activity, or during recovery. Although many believe that energy originates from food, the actual source of energy needed to sustain life comes from the abundant source of solar energy, which is converted to chemical energy through photosynthesis. The energy from the sun is transferred into the foods, and from plants to animals and humans. The energy is then used for movement, keeping body temperature at homeostasis, cell functions, or lost as heat.
Total Daily Energy Expenditure (TDEE)
TDEE roughly the amount of calories one needs/day based off age, sex, and physical activity level. Generally speaking, the more lean body mass you have the higher the TDEE. Factors including age, sex, height, weight, and level of physical activity, thermic effect of feeding (TEF), resting metabolic rate (RMR), and non-exercise activity thermogenesis (NEAT) all influence the TDEE. Losing weight then can be done simply by out balancing the energy in: energy is utilized directly, stored, or transformed to kinetic energy or heat.
Thermodynamics is the relationship between heat and energy and how it’s converted into one another. There are four laws of thermodynamics…the first law refers to the law of conservation of energy….which is one of the fundamentals of physics; energy can be transformed from one form to another, but can’t be created nor destroyed. Energy is used to make energy, used for life, stored for use, or given off as heat (weight loss).
Their are different ways energy can be transported out: AKA you can lose weight through these 4:
Resting Metabolic Rate (RMR) 60%
The Thermic Effect of Feeding (TEF) 10%
The Thermic Effect of Activity (TEA) 15-30%
Non-Exercising Activity Thermogenesis (NEAT)
Resting Metabolic Rate (RMR)
RMR refers to the total number of calories “burned” when the body is at rest. High RMR is usually associated with a high level of lean body mass (muscle), med-high production of thyroid hormones (hyperthyroidism), and low percentage of body fat; low RMR is usually associated with low level of lean body mass, low production of thyroid hormones (hypothyroidism), and high percentage of body fat. RMR declines with age, yo yo dieting (constantly losing and gaining weight).
Thermic Effect of Food (TEF)
TEF relates to the energy required to digest food. Protein is more expensive for the body to digest, thus has a higher TEF than carbs and fats. This is why weight loss “diets” are high in protein, low in carb, and mod-high fat.
Thermic Effect of Activity (TEA)
TEA includes physical work, muscular activity, and exercise.
Non-Exercise Activity Thermogenesis (NEAT)
NEAT, or non-exercise activity thermogenesis: from not sleeping, eating or exercising. The more active you are in your every day life, the higher your NEAT will be. This is why doing small changes such as using the stairs instead of the elevator, using a bike to commute to work, standing versus sitting, taking a walk everyday has it’s PRO’s. It’s quite simple…….move more.
Sleep and Weight Gain
Sleep is also another essential element in weight loss. It’s often associated with sleep deprivation:
Increase in insulin resistance, increased cortisol levels
Sleep deprived people tend to eat more, and also experience a drop in the hunger hormone, leptin, and a increase in ghrelin, thus suggesting that you don’t feel full after eating causing you to feel more hungry
Hormones
Hormones are basically chemical messengers that travel in the blood to the different tissues in your body, and they play a super important role in metabolism health. Their are 3 main hormones involved: thyroid, cortisol, and testosterone.
Thyroid Hormones
Thyroid hormones stimulate both lipogenesis and lipolysis and are important in the relation
and control of energy balance by regulating energy storage and expenditure. Hyperthyroidism increases resting energy expenditure and weight loss; hypothyroidism reduces resting energy expenditure, and weight gain.
Cortisol
Cortisol is produced by the adrenal glands and is released in response to stress. The adrenal glands produce adrenaline, aldosterone and cortisol. Cortisol works to efficiently increase blood glucose levels and work against insulin to keep glucose levels from being elevated through gluconeogenesis. Cortisol is released during periods of stress and leads to an increase in heart rate, blood pressure and elevated glucose levels.
Testosterone
Testosterone is a hormone that plays a role in carbohydrate, fat, and protein metabolism with its main influence on body-fat composition and muscle mass in men.
Well that’s a wrap, and a load of info…hopefully this gives you some insight on the science behind body recomposition. It’s simple: eat less, move more and you’ll lose weight; eat more, move less and you’ll gain weight. Hormones play a big role, and the kinds of foods you are eating. Avoid processed and nutrient negative foods as these foods may contain chemicals that trick your brain into thinking you are getting the nutrients it needs, and you may not actually be getting them. Try to eat between .8-1.2 grams of protein per kg/bodyweight. Unless you have kidney concerns, a mod to high protein diet should be OK. A high protein diet is expensive for your body to digest, and will make it easier for you to create a more functional and working system for efficient and longevity in weight loss and maintenance. Don’t be fooled with the “30 day SHRED” programs. These are SCAMS. Nothing worth having happens in 30 or 60 days. If you want to lose weight in 30-60 days, but not build the GRIT that TIME and STRUGGLE teaches you then by all means do the 30-60 weight loss. Fast results isn’t always better. Patience. That’s the key to excellence. Keep in mind if you have a significant amount of weight to lose, it’s normal to drop pretty quick especially if you’re new to workout out and eating well etc. Avoid doing too much workout too often; it can have a negative trend on you over time. Start slow and push yourself more week to week, month to month etc.