How To Lose Weight And Gain Energy

In this article, you’ll learn about the basics of metabolism and how to use the time-tested principles of nutrition to gain or lose weight without fads like intermittent fasting or going low-carb.

We burn the calories in food to accomplish all of life’s tasks. Everything from blinking to breathing to bicep curls. We’ll get into that more soon.

Since we’re not constantly eating, our bodies have evolved a system that keeps us alive even when we’re not chowing down or sipping on calories.

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Behind the microscopic scenes, we’re always moving nutrients/energy through our blood, in and out of cells and tissue. This includes our fat cells.

We used to have to look for it. Hunt it. Kill it and then eat as much of it as we could in a day before it rotted.

We developed body fat as a way to store excess energy (calories) for times where we just didn’t have any food for extended periods.

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When we eat about the same number of calories as we burn over the course of time our weight remains largely unchanged save for daily fluctuations in water weight and undigested food in our guts.

We shuttle nutrients and fat in and out of our cells throughout the day to meet our needs and over the course of the day, the week and the month as long as “calories in = calories out” we stay about the same.

When we eat more calories on average over the course of days, weeks, and months we have an overabundance of energy called aCalorie Surplus.

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If you don’t burn the calories from 6 beers, 5 slices of pizza, and 4 Jack in the Box tacos, your body will store those calories as fat.

So what about getting rid of some of that stored fat that we already have? I mean, is there some kind of “locks of love” donation for fat?

You need to deprive your body of energy so that it’ll go attack your fat for energy. Remember, fat is reserve energy.

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Just like one heavy meal doesn’t “make you fat”, one low-calorie salad probably won’t give you the fat loss results you’re looking for.

It’s got to be more complicated than that right? What about carbs? My uncle lost 50 pounds on the “all meat” diet…What about insulin, fasting, eating before bed and doing crunches?

Ok, now you understand how energy balance via calories is THE THING that controls whether you’re burning fat, gaining fat, or staying the same.

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People smarter than us have done studies that measure how much energy we burn on different functions and tasks throughout the day.

Most of our energy goes toward our Basal Metabolic Rate (BMR). Think of this as the cost just to keep the lights on. Stuff like circulating blood, making your heart beat, and the like.

Next on the hit list is our non-exercise activity or our “NEAT”. This is all the things like fidgeting, walking from place to place in the house, blinking, and tapping your foot to your favorite tune.

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If you exercise, the next on the list of calorie burners is exercise activity. If you don’t know what this means I can’t help you.

At the top of the pyramid, we’ve got the energy that gets burned in the process of pulling nutrients out of our food during digestion. It’s called the Thermic Effect of Food. Bet ya never thought about that right? It’s a real thing!

Your BMR is largely a function of your age, height, and weight. Bigger people generally need more calories for this reason. So if you lose a bunch of weight you’ll need less calories. But other than that, your BMR is mostly out of your control.

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But really, things like using a standing desk vs. sitting, taking the stairs instead of the escalator on your way to The Gap can all add up to a couple extra hundred calories on the “calories out” side of the equation through NEAT.

Your body also uses NEAT to prevent you from losing weight when you’re in a calorie deficit. Since NEAT is mostly involuntary, your body will make you subconsciously slooooowwwwww down to conserve energy.

In 2019 we did a photo shoot and got pretty lean via a calorie deficit leading up to it. Tell you what… It almost took an act of Congress to get me off the couch toward the end of it! #lazy

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Believe it or not, we actually have some control over the thermic effect of food. Protein requires more energy from our body to digest than carbohydrates and fat. Ever heard of the meat sweats? Yeah, that’s a real thing.

How about exercise? When I learned about TDEE I was surprised that exercise accounted for such a small percentage of our daily calorie burn. Sad. Of course, not everyone who exercises burns the same number of calories. There are a ton of factors at play.

We can try to keep our NEAT activity high by not being lazy. We can exercise, and we can eat a high-protein die. But if these are our only plan of attack for weight gain or loss we’re going to be in trouble.

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You wanna be depressed? I can lift weights AND do some intense cardio for about an hour and only burn 200-300 calories according to my watch.

I don’t put a ton of stock in the accuracy of these devices, but even if it’s 20% off, I’m not thrilled with the news.

Why so? Well for starters 300 calories is only like 1 piece of pepperoni pizza or a venti “fancy ass coffee” as Blakley calls it.

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Ever had a moment of weakness and eaten a few extra handfuls of cashews or chocolate chips? Yeah me too, and there goes the calorie “progress” we made in the gym.

If we truly want to change our body composition and lose fat or build muscle we need to switch our attention to the other side of the energy balance equation.

You should lift weights and do cardio to improve your strength, bone density, connective tissue health, your conditioning, your confidence, and your overall health.

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If we truly want to change our body we’ve got to get serious about the other side of the energy balance teeter-totter.

We need to harness the power of energy balance for as long as it takes to gain or lose the amount of weight that we need to.

And since we need this to be sustainable and we want to have the least amount of negative effect on our metabolism we prefer a more conservative calorie deficit.

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That’s just a fancy way to say that we don’t use a large surplus, we pay close attention to our training and we make sure we’re getting the right amounts of protein, carbs, and fat most days.

But let me be clear… Unless you’re brand new to training with weights you will gain SOME body fat while focusing on building muscle.

There are three things that are obviously going to have to happen if you want to use all of this info to lose or gain weight.

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There are a couple of different ways to find your TDEE. You can use an online calculator or you can track your food intake for about a week to see how many calories you’re already eating on average.

A handy dandy calculator you can use that will help you set your calories AND target pro/carb/fat based on your current body weight, sex, and goal.

If you’re ready to take action but the thought of going at this alone makes you want crawl back in bed… Why not hire us to coach you 1 on 1 on your nutrition?

Lose Weight, Gain Energy, Get Healthy: Teach Yourself: Amazon.co.uk: Kirkham, Sara: 9781444109542: Books

If nothing else, remember what you’ve learned today about the basics of energy balance so that the next time you hear about some magical diet you’ll know what’s really going on behind the scenes causing that weight loss.Seven ways to lose weight with MINIMAL effort: Trick your mind with smaller plates, kill those hunger pangs with cups of tea and ALWAYS park far away from the store entrance

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One pound of fat equals 3, 500 calories, so to lose roughly half a pound per week, you only need to burn or skip out on roughly 250 calories per day, the equivalent of one glazed Dunkin donut or a large latte from Starbucks.

The average person burns off 250 calories by walking at a leisurely pace for just 45 minutes — easily incorporated into a daily routine by taking the stairs over the elevator and parking slightly further away from the store entrance.

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