WEIGHT LOSS & DIETS
Why do so many weight loss programs and diets fail? It is important to understand that altered body composition is achieved through fat-loss and lean muscle gain, not weight loss. This is important because:
- Calories are burned in muscle tissue. One pound of lean mass burns around 15 to 50 calories a day. On the other hand, one pound of fat only burns 6 calories a day. Plus fat is stored energy, storing nearly 3500 calories per pound.
- Rapid weight loss or under eating can cause muscle tissue to be used as energy, thus slowing down metabolism and making “rebound dieting” more likely.
- Muscle is more dense than fat, meaning it takes up less space which means less “inches”.
Incorrect Weight Loss Program
| Before | After | Results |
Weight: 200 lbs
Body fat %: 30%
Lean body mass: 140 lbs
Fat mass: 60 lbs | 170 lbs
30%
119 lbs
51 lbs | weight loss: 30 lbs
Fat % same
lost 21 lbs lean mass
lost 9 lbs fat mass |
The problem with this program and how they lost weight is that they lost lean muscle mass (fat burning machinery), meaning this person in the beginning had a metabolism that could support around 3000 calories a day and stay the same weight. Now at the end of the program because 21 lbs of muscle (fat burning machinery) were lost, this individual can now only support 2000 calories a day. What happens next is devastating. If that person goes back to eating 3000 calories a day, but has now lost 21 lbs of muscle, their metabolism is slower than in the first place and they will get fatter. This happens all the time and is often referred to as “yo yo” dieting.
Correct Exercise & Diet Program
| Before | After | Results |
Weight: 200 lbs
Body fat %: 30%
Lean body mass: 140 lbs
Fat mass: 60 lbs | 170 lbs
10%
153 lbs
17 lbs | Lost 30 lbs
Lost 20%
Gained 13 lbs lean mass
Lost 43 lbs fat |
This exercise and diet program is more effective than the first because of the amount of lean muscle gained. This person had a metabolism that could support 3000 calories to stay the same. Now this person is eating 4000 calories a day and getting leaner because the food intake is sufficient enough to promote muscle gain. The likelihood of this person to “yo yo” is very unlikely.