How Your Body Burns Fat: The Science of Weight Loss
When you think of starting yet another diet, the first thing that comes to mind is likely how you’re going to cut out the most fat. That means no more of those juicy fast food burgers and thick milkshakes. It’s the same reason you see so many “reduced fat” or “fat-free” products at the grocery store. Fat is the most scrutinized nutrient in our society for a reason. Too much fat in your diet is linked to heart disease, diabetes, and many other health disorders. Regardless of its many negative effects, fat plays an important role in your body. It helps you feel satiated to reduce overeating and also helps your body properly absorb key nutrients, like vitamins A (for improved vision), D (for healthy bones), E (for reducing free radicals in the body) and K (for improved blood clotting).
You may not have realized it, but too little fat can be risky as well. If your body doesn’t have enough fat, it will struggle to properly absorb vital nutrients. That doesn’t mean you can justify a super-sized milkshake, but some fat is a good thing. That is one reason it is important to understand the difference between good and bad fats. For example, wash down your daily multivitamin with a small handful of raw almonds to prime your stomach for maximum absorption.
Good Fats VS Bad Fats
Good fats include monounsaturated and polyunsaturated fats. These can actually reduce the risk of heart disease and lower cholesterol levels. Monounsaturated fat is the healthiest fat there is. Eat foods high in monounsaturated fats such as:
- nuts – unsalted, raw almonds or peanuts
- canola, olive, and other vegetable oils
- avocados
Polyunsaturated fats are where you find omega-3 fatty acids. Omega-3 fatty acids help decrease the risk of heart disease (including stroke, cholesterol and blood pressure) and have brain-boosting potential. There is a plethora of studies available that highlight the benefits of Omega-3s, including mental health and Alzheimer.’s Eat foods high in polyunsaturated fat such as:
- fish – particularly salmon, herring and trout
- corn and soybean oil
- nuts – sunflower seeds and walnuts
Good fats have the same level of fat as bad fats, so they do need to be eaten in moderation. According to The American Heart Association, your diet should contain 25 to 35 percent of fat, but only 5 to 6 percent of your total calories should be “bad” fats. More specifically, trans fats should be less than 1 percent of your total calories and cholesterol intake should be less than 300 mg. Like everything in life, moderation is key.
Bad fats include trans and saturated fats. They increase the risk of heart disease or stroke. Trans fats come from preservatives and texturing products mainly. They have 0 nutritional value and can be found in many baked goods.
Avoid trans fats in foods such as:
- margarine
- shortening
- cookies
- crackers
- pie crust
- deep fryers
Saturated fats are found in animal products. You can find them in:
- meat
- cheese
- butter
- certain plant oils such as palm and coconut oil
Not sure how much your daily fat intake should be? Plug your foods into The American Heart Association’s My Fat Translator to determine your daily limits. It has recommendations for food substitutions to help get you started.
Garcinia Cambogia (Hydroxycitric Acid)
Ever since Dr. Oz made his public statement endorsing the supplement Garcinia Cambogia, it has been marketed over many major outlets. Many people are skeptical, but there have been two recent studies demonstrating the benefits of hydroxycitric acid (HCA), which is extracted from Garcinia Cambogia.
The first one studied the weight loss of 30 moderately obese subjects for eight weeks. The participants also underwent a 30-minute per day supervised walking program 5 days a week and stayed on a 2,000 calorie diet. They studied HCA alone or with a combination of niacin-bound chromium (NBC) and Gymnema Sylvestra extract. Niacin-bound chromium has demonstrated the ability to restore insulin production, metabolize fat, turn protein into muscle and convert sugar into energy. Gymnema Sylvestra is a traditional herb used to suppress sweets cravings and control blood sugar levels.
The study showed that HCA not only caused a significant weight reduction but also reduced food intake, increased fat oxidation, decreased cholesterol levels while increasing good cholesterol and decreased BMI.
The second study observed the effects of HCA on visceral fat (the fat surrounding inner organs) accumulation. This was done on subjects between the ages of 20 and 65 for 12 weeks. They took supplements of G Cambogia with 1000 mg of HCA per day). The study showed a significant reduction in visceral, subcutaneous and total fat areas compared to a placebo. Regardless of sex, abdominal fat was reduced in those who suffer from a visceral fat accumulation type of obesity.
Neither study showed any serious adverse reactions. Since HCA is not a stimulant, it doesn’t have the same heart risks attached with so many other diet supplements. Garcinia Cambogia is a fruit that is native to Southeast Asia and India. The rind is where the fruit is rich in HCA. It has been used for centuries in Southeast Asia as both not only a flavoring agent but also a food preservative and carminative (helps with gas).
You can take up to 2,800 mg per day of Garcinia Cambogia for a diet supplement. For exercise, you can take 250 mg of HCA capsules for a period of 5 days.
Fat Metabolism During Exercise
In addition to a fat burning diet, exercise is important for weight loss and cardiovascular health. There are two places your body stores fat—adipose tissue (body fat or loose connective tissue) and in your muscle fibers (intramuscular triglycerides). When you exercise, your body metabolizes carbs and triglycerides. Carbs provide the body with quick energy and are easily mobilized. Once you progress to a moderate-intensity workout, your body’s fat oxidization rate increases.
Rohit Arora, MD, Chairman of Cardiology at the Chicago Medical School recommends a “firm then burn” routine. Arteries stiffen up during resistance training, which increases blood pressure. A 20 minute run after resistance exercise counteracts this. Cardio is also easy to push through when you’re fatigued. It’s harder to reach your maximum weight resistance potential if you’re already exhausted from the high-intensity cardio workout you just did.
Make sure you consistently stretch before and after working out to decrease sore muscles, which can prevent you from getting into a routine and building an exercise regimen.
Fat Burning Lifestyle Hacks
There are small things you can do throughout the day to make the most of your body’s fat-burning capabilities:
- Drink lots of water. Plenty of water equals healthy organs, skin, and hair. In addition, cold water can help give your metabolism a boost. It will also help you feel full, reducing your risk of overeating. It’s a win-win. A German study showed that people who drank 17 ounces of cold water saw at least 30% spikes in their metabolisms. A lemon detox can help jumpstart things as well!
- Stay active. Small things you do throughout the day can add up. Walking the dog, cleaning the house, taking stairs instead of the elevator and parking in the back of the lot can make a difference, particularly when done consistently.
- Sleep regularly. Missing sleep can affect the way your body burns carbs. Your hormones can be out of whack, making you more susceptible to sugar cravings. Aim for 7 to 9 hours of sleep per night.
- Keep stress down. People who feel stressed burn fat more slowly. Stress can also lead to emotional eating. Try meditation or yoga to counteract the stress of family life and work.
- Set your sneakers out beforehand. Laying out your sneakers will give you a visual reminder that you planned to exercise. If you’re going to the gym after work and forget them, it could foil your plans.
Now you’re equipped with the tools and information you need to go out and start burning that fat!
References:
http://health.howstuffworks.com/wellness/food-nutrition/vitamin-supplements/fat-absorb-vitamins.htm http://www.consumerreports.org/cro/2012/04/new-facts-about-fats/index.htm http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp http://www.healthline.com/natstandardcontent/garcinia-hydroxycitric-acid http://www.gssiweb.org/Article/sse-59-fat-metabolism-during-exercise-new-concepts http://www.fitnessmagazine.com/workout/lose-weight/burn-fat/8-ways-to-burn-more-fat/?page=1 http://www.webmd.com/diet/news/20040105/drinking-water-may-speed-weight-loss http://www.redbookmag.com/body/health-fitness/advice/g643/burn-fat-yl/?slide=21
http://health.howstuffworks.com/wellness/food-nutrition/vitamin-supplements/fat-absorb-vitamins.htm http://www.consumerreports.org/cro/2012/04/new-facts-about-fats/index.htm http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp http://www.healthline.com/natstandardcontent/garcinia-hydroxycitric-acid http://www.gssiweb.org/Article/sse-59-fat-metabolism-during-exercise-new-concepts http://www.fitnessmagazine.com/workout/lose-weight/burn-fat/8-ways-to-burn-more-fat/?page=1 http://www.webmd.com/diet/news/20040105/drinking-water-may-speed-weight-loss http://www.redbookmag.com/body/health-fitness/advice/g643/burn-fat-yl/?slide=21
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