How Does The Body Lose Weight On A Low Carb Diet

In this guide, we are going to explain exactly the science of fat loss. You will understand what dietary and lifestyle habits you can adjust to ultimately reach a healthier and happier you.

It’s important to understand this distinction, because body fat is the most accurate indicator and predictor of well-being and disease, whereas body weight and health are not always negatively correlated, meaning you can weigh more than average, but be healthier than average too.

Body fat is gained when you have a positive energy balance for a prolonged period of time. This essentially means that your energy intake is higher than your energy expenditure - you’re eating too much and you’re not moving enough.

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Research shows that individuals at a healthy weight must be able to maintain a zero energy balance, which means energy is equal to the energy expended. [1]

As shown in the image above, a study published by the American Journal of Clinical Nutrition assessed the change in calorie intake and average body weight from the 1970s to 2000. When comparing the change in average weight, the calculations equated almost exactly to the increased calorie intake. [2]

First, you have to calculate your basal metabolic rate (BMR), which is how many calories you burn at rest. This will depend on your gender, weight, height, and body fat percentage. This makes up the biggest component of your TDEE (approximately 70%).

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For example, research shows if you choose to eat 2, 000 calories worth of junk food you will metabolize this completely differently to 2, 000 calories of nutrient-dense food like whole foods or our own Plenny Shake.

Simply said, you need to consume a balance of protein, fat, carbs and all 26 essential vitamins and minerals. Don’t avoid fat. It’s an essential nutrient. Fat doesn't make you gain fat but excess calories make you gain fat.

In fact, a study published by The American Journal of Clinical Nutrition found that in a clinical trial of overfeeding, participants were able to regulate energy balance better when they were active and consuming healthy foods. This is due to an increase in NEAT, EAT and TEF. [5]

Laws Of Weight Loss: Losing Weight, For Each Body Part

So when it comes to what you should eat and what you should avoid, choose nutrient-dense food, and avoid high-sugar foods and alcohol.

If you continuously decrease your caloric intake over time, studies show that your metabolism will downregulate and you will also require a smaller food intake due to the weight already lost. [6]

For example, if you were losing weight on 1, 500 and you then lose 2 kg, your weight loss macros (based on your BMR) might now only be 1, 300. Compounded with this, after multiple months of restricting caloric intake, hormonal mechanisms that stimulate appetite increase making it more difficult to stick to the caloric goal. One example is a decrease in the hormone leptin, making you feel hungrier and less satiated. [7]

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It’s great to make meal planning a habit. You can think about what you want to eat and buy the right products that contain the right amount of calories your body needs. When you start doing this it can be difficult to make it work. But after a few weeks, you’ll notice how you become better at estimating the number of calories in the products you consume.

To make it easier to keep track of your caloric intake try using an app on your smartphone. An app, that is free of charge, is called MyFitnessPal. It details every macro- and micronutrient that goes into your body. It calculates the percentages for you so you don’t have to spend time on complex calculations.

If you are currently embarking on a weight loss journey – kudos to you! It needs patience and stamina, especially if you have a longer way to go! So, well done for taking the first steps (or even leaps). There’s only one thing you need to remember:

How Does Fat Leave The Body When You Lose Weight?

You may plateau – on the one hand, as already mentioned, due to metabolic adaptations while you lose weight. On the other hand because of water retention. We are saying this now so you don’t get too frustrated down the road, if this occurs at all!

Both of these situations pass. So, either don’t get on the scale right after these events or take looking at the scale lightly. You’ll get to where you want to be – just be patient and kind to your body and stay well hydrated!

Drinking enough water will actually help reduce unwanted water weight, since this downregulates the Hormone ADH. ADH keeps an eye on water balance and too much of this actually causes water retention!

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Measuring spoons make your serving sizes as exact as possible. You will really know if you are putting exactly a tablespoon of olive oil in your meal or a quarter cup of cheese on your pasta.

If you want to make it even easier you can try one of the products below. Every smoothed out scoop of Plenny Shake are the exact nutrients your body needs in the exact amount.

Sign up to our love letter and receive 10% discount on your first order and a lifetime supply of incredibly informative and hilarious emails.If you've been struggling to transform your body and you're not sure what type of training you should do this is for you!

Fat Loss Stages: Where Do You Lose Weight First?

Now before I jump into the training aspect, I want to be completely clear that no training will outperform a focus on healthy nutrition habits (like protein every meal, drinking half of your body weight in ounces of water per day, and eating 4 servings of fruit/veggies per day) that most importantly allows you to get in a calorie deficit (eating less food then your body needs to maintain its current weight).

Most people usually are compelled to start a weight loss journey by doing vast amounts of cardio and that recipe is a disaster for long-term success and actually achieving the look you’re striving for.

When it comes to doing more cardio as the sole way to lose weight, the body will adjust the hormones Ghrelin and Leptin to tick up your appetite and make losing fat much harder.

How To Lose Body Fat By Changing What You Eat

What tends to happen is when weight loss is taking with just a cardio approach 75% of the weight loss is from muscle tissue and water, while only 25% is from fat.

I’m not saying you shouldn’t do any cardio because I personally enjoy running and playing flag football—and I do them regularly—but that doesn’t mean it’s efficient or should be a top priority if your goal is to lose fat.

Now if you want to completely flip those ratios and not only look the part but reap all of the internal changes, you must take a different approach.

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First we would recommend working with a personal training who can take the guess work away. We know some great ones ;)

What we would do next is set a schedule and we recommend dedicated at least 2x/wk for your strength work and if you have more time you can add another strength day or start implementing some cardio training (which in combo with resistance training works great).

Now you’ve got your schedule, it’s time to overview your training split which is what you’re going to focus on during each workout.

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We think a full-body approach is usually best because it’s going to allow you to use more muscles during the week (releasing more hormones to elicit change) and maximize your time spent.

As you can see a lot of different variations are possible. Now that you know the 5 categories, let’s talk about how to use them to create a workout.

You can set up your workout any way you like, but we know how important your time and efforts are so we think starting with 2 tri-sets is a great choice. You’ll do all of the exercises in A1-A3 before you move to the B exercises.

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The structure of your workout doesn’t have to necessarily be exactly like the one above, but it should have as much balance and practicality as possible.

Below is an example of two workouts you can create and follow for 6 weeks before you change out the exercises to more advanced versions.

When it comes to sets or rounds, doing about 2-3 is ideal and time-efficient. Most beginners might start with two sets for the first couple of weeks then move into three.

The Big Fat Question: During Weight Loss, Where Does Fat Go?

I hope this gives you an idea of what you could do and allows you to create your own workout that gets you to your goals in the safest and sexiest way possible.

If you feel like you need a little more support, we would love for you to come try us out with no strings attached.If you’re wondering “Where do you lose weight first?” it’s probably because there’s a part of your body you want to change fast.

And if you look online for answers, you’ll usually find something to the effect of, “The best way to tone up your [problem area] is this or that exercise, supplement, superfood, and so forth.”

Where Does Your Body Fat Go When Weight Is Lost?

That is, if you know how to eat and exercise properly, you will lose fat