1 kilogram of fat contains 7700 calories of energy. To remove this fat from your body, it must be burnt! That’s right! You can’t urinate it of remove it in your feces. You can’t sweat it out either. You can physically remove it via liposuction but not many opt for such a solution.
You will only burn your stored fat if you consume less calories than what is required for your Total Energy Expenditure (TEE). TEE is made up of ;
- Basal Metabolic Rate (BMR) – This is the energy required for all your bodily function so that you can be alive (i.e. breathing, organ functioning, heat production to control your body temperature, functioning of the brain, etc.). This is also what some people call their metabolic rates. Some people need more energy to survive (higher metabolic rate) while other require less.
- Physical Activities – This is all the energy that you would require for movement. Exercise comes under this category. This would typically be 25 – 30% of your total daily caloric requirements.
- Digestion – The energy required to digest the food that you consume. That’s right! Consuming and digesting food requires energy. Those who miss out on meals and are constantly starving themselves will miss out on this fat burning opportunity. This can be up to 10% of your total daily caloric requirements.
As you can see in the chart above, you can only lose weight if there is a caloric deficit. This caloric deficit can be created in a number of ways. You can reduce the amount of food that you consume thus forcing your body to burn stored fat to make up the energy deficit.
If you want to be smart about weight loss, you should try to maximize each of the 3 components of the TEE. In the next lecture, I will share some of the secrets on how to maximize these 3 components of TEE.