"Calories in equals calories out" is the basis for weight and body composition homeostasis. Maintaining, losing, or gaining body fat (and muscle, as well) is a factor of this simple formula. Millions are spent each year to try to prove this theory wrong, with little success.
Let's look at the science involved in basic terms. When the body takes in 2000 calories in a day and, in that same twenty four hour time frame, burns 2000 then there are no excess calories for fat storage or muscle building. However, if you take in 2000 but only burn 1500 then there are 500 that can be stored. Over a week this would equal 3500 calories stored (or the equivalent of one pound of that lumpy, ugly body fat.) Flip that around and only take in 1500 while burning 2000 and then each day the body must give up 500 calories worth of energy to meet the daily need.
So, how does this relate to weight loss success? The most basic concept in dieting is to take in fewer calories than you burn each day. Now, let's make this as clear as mud. Different body types vary in their basal metabolic rates. Whether you look at ecto-, endo-, mesomorphs or simply subscribe to the fast, medium and slow metabolism ideas, you must recognize the fact that each person burns calories at different rates.
A naturally thin person usually burns calories at a higher rate even at rest. They also pass more food out in waste. The muscular individual will also burn more calories at rest, but they also make more efficient use of the nutrients taken in. The over fat person usually burns calories at a lower rate during rest. Their energy systems are less efficient, as well.
So, to clarify a little. A person with a higher resting metabolic rate will burn more calories at rest. This means they can take more in each day and maintain their weight. A person with a slower metabolism will not burn as many calories at rest, therefore they must either increase the number they burn, through exercise, or reduce the amount taken in. The optimal choice is a combination of the two.
Let's look at the science involved in basic terms. When the body takes in 2000 calories in a day and, in that same twenty four hour time frame, burns 2000 then there are no excess calories for fat storage or muscle building. However, if you take in 2000 but only burn 1500 then there are 500 that can be stored. Over a week this would equal 3500 calories stored (or the equivalent of one pound of that lumpy, ugly body fat.) Flip that around and only take in 1500 while burning 2000 and then each day the body must give up 500 calories worth of energy to meet the daily need.
So, how does this relate to weight loss success? The most basic concept in dieting is to take in fewer calories than you burn each day. Now, let's make this as clear as mud. Different body types vary in their basal metabolic rates. Whether you look at ecto-, endo-, mesomorphs or simply subscribe to the fast, medium and slow metabolism ideas, you must recognize the fact that each person burns calories at different rates.
A naturally thin person usually burns calories at a higher rate even at rest. They also pass more food out in waste. The muscular individual will also burn more calories at rest, but they also make more efficient use of the nutrients taken in. The over fat person usually burns calories at a lower rate during rest. Their energy systems are less efficient, as well.
So, to clarify a little. A person with a higher resting metabolic rate will burn more calories at rest. This means they can take more in each day and maintain their weight. A person with a slower metabolism will not burn as many calories at rest, therefore they must either increase the number they burn, through exercise, or reduce the amount taken in. The optimal choice is a combination of the two.
