• Joshua Li

Long-Term Weight Loss is more than just Burning Calories


When it comes down to it, losing weight is a simple case of calories in vs calories out. So if you want to lose weight then you need to be burning more calories than you are consuming, and vice versa.

Food you eat (calories consumed) – Amount of exercise (calories burned) = Energy Balance

Positive energy balance = weight gain

Negative energy balance = weight loss

This methodology will work for most people just getting into fitness, but our bodies function on a very intricate level and we may need to delve into more specificities in the longer term or as we get more accustomed to certain diet/training plans. This is because fat loss is both a caloric surplus/deficit and hormonal issue. So although it is possible to lose weight by only relying on physical activity to burn calories, we may need to take into consideration the hormonal issue that affects our bodies too.

The hormones directly involved in body composition are:

  • Growth hormone

  • Testosterone

  • Estrogen

  • Insulin

  • Cortisol

  • Thyroid hormone

A good training program will indefinitely have a beneficial effect on these hormone balances that will lead onto longer term weight loss, but if you want to fully maximize your efficiency in terms of improving body composition then you must match your nutrition to your workout protocols. At the end of the day, a successful body transformation result will always rely greater on the nutrition as opposed to the training as what you choose to fuel your body with will have the most influence in what it does hormonally.

Hormonal Effects of a Successful Training and Nutrition Plan

  • Acute cortisol release (mobilizes fatty acids from your cells)

  • Positive balance of hormones listed above

  • Increased metabolic rate (metabolism)

So whilst a solid workout program will both help you burn calories and improve your body’s hormonal balances, the way you go about your nutrition will be what really determines your long term results. And this is where a coach comes in to help you fine tune these results!

Advanced Nutrition Techniques

  1. Macronutrient Manipulation

  2. Macronutrient/Calorie Cycling

  3. Refeed/Cheat Days

  4. Macronutrient/Caloric Rollover

Come in and see us for a free consultation and dive deeper into the approach you will need to undertake to reach YOUR transformation. Book in here


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