When it comes to getting in shape, different people will have varying goals. In general, weight and fat loss are significant considerations for many, but there is so much information out there that it can be difficult to define the right approach for your body type, your time commitment, your dietary requirements and so much more. One of the most widely talked about trends in weight loss in the last few years has been the calorie deficit, but as more research is conducted and real-world experiences are documented, it's becoming increasingly clear that there's simply more to these than eating less.
The intrinsics of calorie deficits
The core principle of a calorie deficit is to burn more calories than you consume. While there are plenty of guidelines and even fantastic products, such as fat burners just for men, this is not a one-size-fits-all approach. For example, the suggested rule of thumb is that burning five hundred calories more than you eat will aid weight loss, but calorie burning is dependent on three main components that can impact how fat is lost.
These include resting energy expenditure (known as REE), which incorporates calories burned during resting functions such as breathing; active energy expenditure (known as AEE), which refers to calories burned during body movement; and the thermic effect of food, which includes the calories naturally used up as the body digests and metabolises food.
Each of these aspects will vary wildly from individual to individual, so the suggested rule can quickly become skewed, especially when you consider that your hormones, stress levels, genetics, sleeping habits and additional factors like underlying health conditions or medications will also play their part. All of this combined is exactly why there's more to fat loss.
Understanding fat loss
A calorie deficit should be used as part of a weight loss strategy, so it's important to understand that losing fat and losing weight are actually two different things. Fat within the body is stored for energy use, but this isn't the only thing that internal processes can tap into to keep you going. For example, your body will use the stored chemical energy that you get from nutrients in your diet, including carbohydrates, protein and fats. This means that eating fewer calories could cause your body to increase its use of chemical energy over fat stores.
In short, intrinsically, calorie deficits can trigger weight loss, but without incorporating this into a well-rounded exercise regime and a balanced diet, you may find that your waistline gets smaller, while your body's fat content largely stays the same. If you are hoping to generally appear smaller, this isn't necessarily a huge consideration, but if you want to get leaner and fitter, a calorie deficit alone isn't likely to give you what you’re looking for.
How to approach fat loss for the best results?
If you have been trying to get fit and haven't seen the results you were expecting, the common reasons why you are not losing weight or fat will often relate to an imbalance in calorie deficits, weight loss plateaus, or factors like hormone imbalances or water retention. There will be instances where you may even be using the wrong form of exercise or are overlooking some calorie-heavy areas of your diet. The best approach will often be to educate yourself, have patience, and really try to pay attention to not only what works but also what you can manage and what makes you feel good.
Education is always going to be key to your weight loss journey and fitness goals, alongside dedication. This is because you will need to learn about what does and doesn't work for your body. You will need to spend a certain amount of hours per week working out and changing your diet, and of course both of these will have the desired impact when they are fully understood and can be tailored. Websites like Arts Health and Wellbeing are designed to make fitness, health and well-being accessible to everybody and aim to blend physical and mental well-being so that you can find relevant, actionable information and resources that will perform.
Support can often be as crucial as knowledge, so knowing that you have a dedicated team of content creators on your side compiling reviews, guides and a wide array of resources can help keep you on track.
