There is no question that a reduction of calorie intake coupled with high-level energy expenditure results in weight loss (all other factors being equal). People with a higher percent of body fat will lose more fat and retain more muscle with a significant calorie deficit. People with a lower percent of body fat will lose more muscle and retain more fat with a significant calorie deficit. Here’s a little bit of historical science behind the accepted caloric value of protein, carb, and fat in the diet. Low carb diets facilitate the loss of glycogen stores and associated water, which can be as great as 4.4 pounds. Because the Rubner and Atwater factors used to calculate metabolizable energy are not exact, the standard macronutrient values are not perfect, and small errors can occur. In general, high glycemic carbs create a large, temporary rise in blood sugar (glucose) because they are quickly digested. Highly processed foods that contain refined sugars (cookies, crackers and corn syrup) usually have a higher glycemic level.
Other factors affecting the glycemic level is whether the food is liquid or solid, raw or cooked, and the amount of fiber it contains. The more grams of carbohydrate consumed the higher the glycemic response because there is an increased glycemic load. During the summer, the warm weather makes it more conducive to engaging in outdoor activities and to staying fit.
Now, as the length of the days continue to decrease, this is a true sign that those glorious days of summer are coming to an end. This is a guest post by Cindy Brooks who thinks you should try these six simple steps to tap into your enthusiasm and help you power through weight loss apathy by accessing the brain’s powerful response to things like positive affirmation and social cues, while also grooming your body into easy fitness habits. Human beings function better at just about any task when they are organised; similarly, writing out affirmations has a powerful psychological effect, reinforcing positive beliefs. We live in our bodies every day, making it harder to assess gradual changes and the impact they have truly had on the way we look.
Many people lose motivation to stay fit and lose weight because it’s so hard to work essential calorie-burning exercise sessions into their already hectic days. Following on the point above regarding busy schedules and the motivation-killing phenomenon of being too exhausted at the end of the day to want to work out, many people find they are more disciplined about getting and staying fit if they work out in the morning rather than in the evening. Obviously, feeling rested is probably the best way to feel more motivated about exercise, but sleep is more important to weight loss than most people realise.
We can turn this feature of our minds around to benefit our weight loss and keep us motivated, however. Rather than being a lone wolf on your weight loss journey, try to get into “healthy habits” with the people you care about. Enter your email address to get our posts by email - absolutely free and no spam guaranteed! Enter your email address and hit GO to receive notifications of new posts - absolutely no spam!!


I'm a Holistic Nutritionist, CPT, CES or AKA "The Nutrition Ninja." I'm here to help keep YOU informed on the BEST and most effective Healthy Fat Loss strategies. So, bubble-wrap your weight scale and put it in the basement or attic and focus on your body composition: the fat to muscle ratio.
This is why attention must be paid to the correct calorie deficit based on your existing percentage of fat and your activity level. That is, no matter what source it is from, one calorie is the energy required to increase the temperature of one kilogram of water by one degree Celsius. After all, 15 grams of fat has 135 calories and 15 grams of carbs has only 60, so to help shed the pounds, back off on the fat intake.
However, neither macronutrient-specific differences in the availability of food energy nor changes in energy output could explain these differences in weight loss.If a calorie is a calorie, then what other factors could account for the differences in weight loss between the two diets? The substitution of one macronutrient for another has been shown in some studies to be statistically significant regarding the effect on the expenditure half of the energy balance equation, especially in high-protein diets.
Consuming a high glycemic food within 45 minutes after exercise elevates plasma glucose concentrations and facilitates muscle glycogen replenishment. Sunlight is known to improve mood and overall well-being; and sensible amounts of sunlight can have a very positive impact on you and make your weight loss efforts feel less challenging. Due to this seasonal change, many of you may have already started to lose some of your enthusiasm for sticking to your weight loss and fitness goals. For these reasons, creating a list of all your reasons to get fit and lose weight is an effective way to stay motivated, and should probably be your first step on your weight loss journey.
For this reason, it’s a good idea to keep a photo diary that records your progress, so you can really see the fruits of your labour. Sleep deprivation actually slows your metabolism, and to make matters worse, sleep is essential to regulating the hormones in our bodies that control appetite (leptin and ghrelin, namely). A lot of people lose motivation to exercise regularly because it feels like a lonely activity and gets monotonous. People who make losing weight and staying fit a group activity, who introduce a social pressure to show up to each exercise session, or to keep eating right, tend to be much more motivated and disciplined than those who attempt to go it alone. Going for a walk with a friend, for example, provides just as good a way to catch up with him or her as sitting down for coffee. I want to share with others what has worked for me to get fit and healthy, as well as, what works for me to stay fit and healthy.
If you possess a significant amount of body fat, you can probably get away with a larger deficit in the early stages. Because the energy expenditure is minimal, however, it may account for less than one-third of the differences in the weight losses reported between high-protein or low-carb diets and high-carb or low-fat diets.
But because glucagon is still in short supply, the body does not tap into its fat supply for energy. Post-exercise insulin secretion increases protein synthesis by increasing amino acid uptake in the muscles.
My advice would be to consult a registered dietician or a nutrition specialist for specific diet recommendations based on your fat loss goals.


He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri. If you’re having a hard time keeping yourself in the right frame of mind, these six steps could benefit you no matter what time of the year or season. Make sure the reasons are deeply meaningful to you, such as, “Live a long life so I am there for my children,” and whenever you start to lose motivation regarding your weight loss goals, go back to your list and read through it. Recording your measurements and your feelings of accomplishment along with the pictures is a great way to add extra motivational power to this practice. These small behaviours can easily add up to hundreds of extra calories burned per day, without feeling strenuous or like a large “chore” to cram in at the end of the day when you are already tired and overtaxed from the day’s work.
Likewise, this habit will boost your metabolism and your mental acuity throughout the rest of the day. Leptin is responsible for telling your brain that you are full, and when you are sleep deprived, the levels of leptin in the body actually lower—making it harder to feel full after a meal. Similarly, many people cave into peer pressure to eat more or eat richer foods than they ought to.
If you have kids, rather than trying to fit your exercise in around the demands of parenting, get active with your kids.
The type of protein, carb, and fat must be considered as well as how the body processes them. Insulin also enhances blood flow into muscle, thus facilitating the removal of lactate and carbon dioxide. Even if your goal is to gain weight (muscle), there are certain dos and don’ts the dietician can address. It’s also been shown to improve your sleep quality, whereas exercising too late in the day can actually harm your sleep quality. Similarly, people who are tired are much more likely to crave simple carbohydrates and other junk foods than their well-rested peers. Our brains are wired in such a way that social stimulus affirms—or detracts from—what we are doing. Their forthcoming meals restore glycogen (especially if high glycemic) and the cycle keeps repeating.
If you don’t have anyone else in your life willing or able to exercise with you, join a fitness group. You can also take classes on preparing healthy foods, or join weight loss support networks. I am not a Registered Dietician so I cannot offer you specific advice on what you should be consuming.



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