Fat Burning Is a Long-Term Business
Relieving the body’s fat burden is an urgent need of tens of millions of people. But, unfortunately, even with the popularity of body fat scales, daily body fat rate fluctuations have become a source of anxiety for modern people. But the more eager to burn fat, the less effective it is.
The well-known “weight loss variety” “Super Weight Loss King” in the United States, the player who lost the most weight in the shortest time can get up to 250,000 US dollars in bonuses, but it was suddenly suspended in 2016, and it was confirmed by the “New York Times.” Fact: Those contestants who succeeded in losing weight are now getting fat back.
Fat burning attempts, if discontinued for a while, causes the existing fat cells to try to reconcile with the bigger fat cells. If you are taking “fat-burning” as a long-term business, it may be more efficient.
The body consumes fat and sugar all the time, but fat burning is relatively slow. For example, the golden rule of consuming fat only after 20 minutes of exercise is not correct. The fat energy supply will only operate at full speed after 20-30 minutes of exercise. The actual energy expenditure of the body does not depend on rapid fat burning in a short period. More from NEAT/Non-exercise activity thermogenesis.
Positive Lifestyle Improvements
Change the elevator to take the stairs, choose a standing desk instead of long desk work, give up takeaway and choose to cook and wash the dishes yourself. These accumulated calories may offset the 30 minutes of sweating on the treadmill. This is the development of a healthy lifestyle. Perhaps one liposuction operation and several weight loss meals can make the weight drop instantly, but if you do not have a good diet, work schedule, and exercise habits, the fat rebound may come quickly.
Even when facing the need for fat loss, many people need to treat it with peace of mind. Fat is not a monster. Although a large amount of abdominal fat accumulates, it can cause metabolic problems. But as one of the three major nutrients, everyone needs fat because the macronutrients in fat have many vital functions in the body.
A low percentage of body fat can affect fertility in women, leading to low hormone levels and irregular menstruation. Moreover, fat can provide the body with twice the energy of protein and carbohydrates. It also helps dissolve the essential nutrients vitamins A, D, and K taken by the human body.
After correctly understanding fat and burning pathways, choosing diet and exercise methods that conform to sports science can also speed up fat burning to a certain extent.
The body composition analysis has become crucial for body health conditions and the technique to do so must be reliable. 3D body scanner has been introduced in the sports or fitness world making the measurement of body fat scales more feasible than ever!
Fat: From a Survival Necessity to A Burden on the Body
Storing fat is the human survival instinct, and this yearning for a high-fat and high-carbon diet can be traced back to ancient times. However, the harsh environment of primitive conditions makes people suffer from hunger and suffering. In this regard, the human body has evolved to solve the problem: of storing fat. A fat molecule is highly concentrated energy storage. One gram of fat can store 9 kcal of energy. It is the organic component with the highest energy storage efficiency in the animal body.
When humans have an abundant supply of food, the body converts these foods into fat, stores them, and then removes them from the fat when hungry. In this way, humans can guarantee the uninterrupted need for energy in the brain. Therefore, for people who have been dieting for a long time, the body will automatically store calories as fat once they resume their diet. To survive, humans have the innate ability to store fat.
Get to know a little more about Body Fats
Body fat can be divided into white fat and brown fat. White fat stores energy (stores grease), helps heat insulation (insulate grease), absorbs friction between organs and joints in the body, and produces hormones. Therefore, white fat is fundamental to the body.
On the other hand, brown fat does not store energy but burns energy to generate heat and maintain a stable body temperature. In a study of 50,000 subjects, the results show that brown fat is significantly less common in patients with chronic diseases such as diabetes. In addition, brown fat can also reduce the risk of hypertension and coronary heart disease and is negatively related to obesity-related conditions.
For a long time, the scientific level has believed that brown fat only appears in infants, and white fat is formed in adulthood. However, it was later discovered that a handful of them remain in the body after maturity.
Although there is no accurate method to activate and increase brown fat in the human body, studies have found that low temperature may be the most potent physiological stimulus to activate brown fat.
However, the cold environment will unconsciously prompt the brain to consume higher-calorie foods. Only by resisting the temptation to live in hot milk tea and hot pot, which are more prevalent in winter, can the low-temperature increase calorie consumption and fat burning. In addition to focusing on increasing the brown fat content in the body to help the body release heat. Burning fat through exercise and diet may be more efficient.
The Fat Burning Concept
Difficulty in burning fat is one of the life challenges of modern people, and establishing a correct “fat reduction concept” may be able to overcome this difficulty. A blogger I follow has successfully lost more than 100 catties in a year. He does not eat grass every day and treats fat as a scourge. At the same time, he said that it is more important to adjust the static life state to active exercise. He is more willing to make weight loss a long-term career in life than worrying about fat consumption in a day.
The average exercise intensity in this state is not the pursuit of reaching the maximum heart rate quickly, nor is it necessary to achieve the effect of heavy sweating after exercise. Instead, it is based on the exercise style and preference that suits you to form a habit.
During physical exercise, fatty acids are immediately mobilized. In addition, studies have shown that people who maintain exercise habits for a long time store more intramuscular fat and use it as an energy source during exercise.
Exercise intensity is one of the most critical factors affecting fat metabolism during physical exercise. This is because carbohydrate burning increases in proportion to exercise power, while fat burning decreases with increasing exercise intensity.
The exercise intensity with the highest fat metabolism rate is defined as “Fatmax.” Among people who exercise regularly, it is found that the best state of fat metabolism is moderate intensity (62%-63% of maximum oxygen uptake or 70%-75% of maximum oxygen uptake). In contrast, the full intake of oxygen content for people without training is about 50% [2,3]. But even if a qualitative intensity interval is given, there are still substantial individual differences.
Does Fat Burning rely on Food Intake? Facts Explained!
Another critical factor that affects fat burning is food. A high-carbohydrate diet inhibits fat oxidation, while a low-carbohydrate diet promotes fat metabolism. In addition, carbohydrate consumption in the first few hours of exercise leads to an increase in insulin, reducing fat-burning by as much as 35%.
This effect of insulin on lipid metabolism can last 6-8 hours after ingestion. In turn, this means that after a whole night of fasting, the highest fat metabolism rate you will get under fasting exercise the following day. Therefore, endurance athletes often start training without breakfast, which increases muscle fat metabolism.
In addition, to exercise to accelerate fat burning, people who lack time for fitness need to maintain their basic daily activities as much as possible. It’s conducive to keeping a high non-sports activity heat production NEAT. Besides the activities like exercise, sleep, and eating, other life behaviors require movement. In obese people, low NEAT behavior and a sedentary lifestyle have been found to be highly correlated. Many office workers who do not have time to go to the gym fail to try to avoid a sedentary lifestyle. This makes them consume more calories and burn fewer calories altogether.
In addition, physiological studies have shown that the consumption of NEAT in the dieting population is significantly lower than that of the average diet population. It is the result of nerve and hormone regulation. Therefore, excessive control of dietary intake and ignoring the body’s neurosecretory rule may inhibit the process of fat burning.
Healthy lifestyle Speeds up Fat Burning
Although fat burning will decrease with increasing intensity, it will increase with the length of exercise time. Non-sports enthusiasts keep daily life in a state of vitality at the moment. It implements the “spirit” of NEAT can also achieve the effect of burning calories. In addition, fat cells store energy. If we eat high-calorie foods for a long time, fat cells will absorb the excess energy. As a result, they can expand 200 times larger than their original size.
Many dietary supplements on the market claim that they help burn fat. Including caffeine, L-carnitine, hydroxycitric acid (HCA), capsicum, suede, glucomannan, etc. But it’s not scientifically acceptable evidence that these products can indeed accelerate fat oxidation during exercise. Green tea extract is one of the few exceptions. These substances can increase fat burning during exercise by about 20%.
When choosing fat intake, choose healthy fats such as avocado and deep-sea fish to regulate cholesterol levels. It provides essential nutrients for skin and hair, and provides essential fatty acids that the body cannot synthesize. More than 60% of a healthy brain is fat. Alzheimer’s disease, a person can prevent this cognitive disorder through the appropriate storage and metabolism of fat. Therefore, maintaining the necessary fat content in the body contributes to a happy life in old age.
For people who have to compress their time to exercise high-intensity interval training may be a good choice. Although low-intensity, long-term exercise can burn a higher percentage of fat. Low-intensity aerobic exercise consumes fewer calories than HIIT under the same exercise time. The amount of fat burnt through intermittent exercise is still lower than high-intensity aerobic exercise.
In the end, how and when to burn maximum fat varies from person to person. It depends on muscle mass, diet, and stress level.