How Fat Loss Works - Episode 1: Energy Balance
Summary
TLDRThe video script introduces a new series on fat loss, emphasizing a scientific approach. The host, with a background in biochemistry and nutritional sciences, explains the concept of energy balance, or 'calories in, calories out'. They discuss the components of energy output, including basal metabolic rate, non-exercise activity, exercise activity, and the thermic effect of food. The script debunks myths about calorie counting, highlighting the importance of macronutrient composition and its impact on energy expenditure. The host also addresses the variability of maintenance calories and the need to adjust calorie intake or exercise to continue losing weight.
Takeaways
- 🎓 The presenter has a BS in biochemistry and a PhD in nutritional sciences, providing a strong educational background for discussing fat loss.
- 🔄 The concept of 'calories in versus calories out' is discussed, emphasizing that energy balance is key for weight management.
- ⚖️ Energy balance involves comparing energy input (calories consumed) with energy output (calories expended) to determine weight change.
- 🏋️♂️ Energy output includes Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), Exercise Activity (EA), and Thermic Effect of Food (TEF).
- 🍽️ BMR accounts for about 60% of daily calorie expenditure and is the energy required to maintain basic bodily functions.
- 🚶♂️ NEAT refers to the energy burned through daily activities and movements that are not structured exercise.
- 🏃♂️ EA is the energy expended during intentional exercise activities.
- 🍲 TEF is about 10% of daily energy output and represents the energy required to digest, absorb, and metabolize food.
- 🌟 The macronutrient composition of the diet can affect TEF, with protein and fiber having a higher thermic effect compared to carbohydrates and fats.
- ⚠️ Even if one is in a calorie deficit, it's possible not to lose weight if the deficit is not significant enough or if metabolic changes occur over time.
- 🔄 Maintenance and deficit calories are not fixed; they can change due to factors like metabolic adaptation and changes in NEAT and BMR.
Q & A
What is the main focus of the new series mentioned in the script?
-The main focus of the new series is to teach viewers about how to lose fat effectively, providing tools and explaining the science behind fat loss.
Why is the presenter's approach to fat loss different from others?
-The presenter's approach is different because they have a background in biochemistry and nutritional sciences, allowing them to explain fat loss from both a general and a scientific perspective.
What is the concept of 'energy balance' as discussed in the script?
-Energy balance refers to the equilibrium between energy input (calories consumed) and energy output (calories expended). If input equals output, weight is maintained; if output is greater, weight is lost; if input is greater, weight is gained.
What are the components of energy output mentioned in the script?
-The components of energy output include basal metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), exercise activity (EA), and the thermic effect of food (TEF).
How does the basal metabolic rate (BMR) contribute to daily calorie expenditure?
-BMR contributes to about 60% of the daily calorie expenditure and represents the energy required to maintain basic bodily functions like organ function and brain activity at rest.
What is the thermic effect of food (TEF) and how does it relate to fat loss?
-TEF is the energy required to digest, absorb, and metabolize food, accounting for about 10% of daily energy expenditure. It can be slightly modified and affects fat loss because higher protein and fiber intakes increase TEF.
Why might a high-protein, high-fiber diet lead to more weight and fat loss compared to other diets at the same calorie intake?
-A high-protein, high-fiber diet can lead to more weight and fat loss because it increases thermogenesis and TEF, requiring more energy to metabolize the food, thus creating a greater negative energy balance.
Can someone lose weight without creating a calorie deficit?
-No, according to the script, any diet works by creating a calorie deficit. Without a calorie deficit, weight loss will not occur.
What happens to maintenance calories and energy expenditure when someone is on a diet for an extended period?
-Over time, maintenance calories and energy expenditure can decrease due to changes in NEAT, BMR, metabolic adaptation, and efficiency in exercise activity, which can slow down weight loss.
How can one continue to lose body fat after reaching a plateau during a diet?
-To continue losing body fat after a plateau, one can either increase exercise activity or further decrease energy intake to create a new calorie deficit.
Outlines
🔍 Introduction to Fat Loss Series
The speaker introduces a new series on fat loss, emphasizing the uniqueness of their approach due to their background in biochemistry and nutritional sciences. They aim to provide tools and educate on the science behind fat loss. The first episode focuses on energy balance, often misunderstood as 'calories in versus calories out.' The speaker clarifies that energy balance is about the equilibrium between energy input (calories consumed) and energy output (calories expended), which includes basal metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), exercise activity (EA), and the thermic effect of food (TEF). The speaker explains that to lose fat, one must create a negative energy balance by either increasing output or decreasing input.
🔄 Understanding Energy Balance and Macronutrients
This paragraph delves deeper into the concept of energy balance, emphasizing that while it's about calories in and out, the 'out' part is complex and can be influenced by the macronutrient composition of one's diet. The speaker discusses the thermic effect of food (TEF), explaining how different macronutrients—protein, carbohydrates, and fats—have varying effects on TEF. They clarify that a high-protein, high-fiber diet can lead to more weight and fat loss at the same calorie intake due to increased thermogenesis. However, they caution against the misconception that one can eat unlimited amounts of protein and fiber without consequences, using a tax analogy to explain that these macronutrients are not entirely 'free' and can still contribute to body fat if overconsumed.
📉 The Dynamic Nature of Maintenance and Deficit Calories
The speaker addresses the misconception that calories in versus calories out is a myth by explaining that while it's a fundamental principle, the actual numbers can be influenced by individual metabolic responses and the types of food consumed. They discuss how reported calorie counts on food labels can be inaccurate, potentially leading to over or underestimation of calorie intake. The paragraph also touches on the dynamic nature of maintenance calories, which can change over time as a result of dieting, leading to a decrease in metabolic rate and a need to adjust calorie intake or activity levels to continue losing weight.
🏋️♂️ Adjusting Exercise and Caloric Intake for Continued Fat Loss
In the final paragraph, the speaker discusses the need to adjust exercise and caloric intake as one progresses in their fat loss journey. They explain that as the body adapts to a diet, metabolic changes occur, which can reduce the effectiveness of the initial calorie deficit. To continue losing fat, one may need to increase exercise or further decrease caloric intake. The speaker concludes by inviting viewers to engage with the content, ask questions, and look forward to future episodes that will delve into the specifics of modifying exercise and diet for effective fat loss.
Mindmap
Keywords
💡Fat Loss
💡Energy Balance
💡Calories In, Calories Out
💡Basal Metabolic Rate (BMR)
💡Non-Exercise Activity Thermogenesis (NEAT)
💡Exercise Activity (EA)
💡Thermic Effect of Food (TEF)
💡Macronutrient Composition
💡Metabolic Adaptation
💡Maintenance Calories
Highlights
Introduction to a new series on fat loss with a unique approach.
Presenter's credentials: BS in biochemistry and PhD in nutritional sciences.
Explanation of energy balance as the foundation for fat loss.
Discussion on the misconceptions surrounding 'calories in, calories out'.
Definition of energy input and its role in weight maintenance.
Importance of basal metabolic rate (BMR) in energy expenditure.
The role of non-exercise activity thermogenesis (NEAT) in daily energy output.
Exercise activity (EA) as a modifiable factor in energy output.
Thermic effect of food (TEF) and its impact on daily energy expenditure.
The necessity of a calorie deficit for fat loss and the methods to achieve it.
The impact of macronutrient composition on the thermic effect of food.
Why high-protein, high-fiber diets can lead to more fat loss at the same calorie intake.
The limitations of online calculators and the importance of individualized calorie needs.
The myth of calories in versus calories out and the complexity of the equation.
The role of protein and fiber in creating a caloric cushion for fat storage.
The variability of maintenance calories and the need for adjustments over time.
The body's metabolic adaptation and its effect on energy expenditure during dieting.
Anticipatory teaser for the next episode focusing on exercise and energy intake modifications.
Transcripts
[Music]
hey guys I have something I'm really
excited about I'm starting up a new
series on how to lose fat all right
is it click baby enough for you I know
there's a bunch of these out there but
mine is gonna be way different than
anybody else's for a few reasons
one I'm gonna give you all the tools and
actually teach you about how fat loss
works all right and I have the
background either BS in biochemistry I'm
a PhD in nutritional sciences not only
can I explain it to a general point of
view but I can also get you guys into
the actual biochemistry and physiology
of how fat loss works now we're gonna
start broad for our first episode we're
going to talk about energy balance and
you may have also heard of this as
calories in calories out and there's a
very popular movement now to kind of
debunk calories in versus calories out
so let's talk about what energy balance
actually is it's a balance just like it
sounds so if we have our balance here we
have energy input versus energy output
if those two are the same if your energy
input is the same as your output you'll
maintain your weight if your energy
output is greater than your energy input
you will lose weight and if your energy
input is greater than your energy output
you will gain weight let's talk about
all of them so your energy input is
quite simply how many calories you
consume per day okay that's it that's
the long and short as far as your energy
output this includes your basal
metabolic rate so your basal metabolic
rate is essentially how many calories
you expend so calories are a unit of
measurement of heat okay they're a unit
of measurement of energy and so when we
talk about calories we're talking about
energy we're talking about how much
energy something requires so we talked
about basal metabolic rate that is the
amount of energy it
takes basically to keep the lights on
all right this is what you burn just to
keep your organs functioning your brain
working your body so when they measure
this you're basically immobile laying
down and you're not moving but you're
not asleep
that's your basal metabolic rate and for
most people that accounts for about 60%
of the amount of calories you expend
every day next on our list is meat and
meat is basically non non exercise
activity okay so that's like what I'm
doing right now I'm up I'm moving around
I'm waving my hands around I'm talking
on expending energy doing those things
but I'm not specifically exercising you
could also put this in the category of
like light walking maybe not like a
brisk walk but just kind of walking you
do day-to-day those sorts of things so
just moving around going through your
day-to-day tasks that's neat and then EA
is exercise activity so that's the
amount of activity or out amount of
energy you expend doing your daily
exercise and then you have TEF which is
the thermic effect of food and the
thermic effect of food is about 10% of
your daily caloric output for your daily
energy output okay and that's slightly
modifiable we'll talk more about that
here in a little bit but if we want to
lose fat this side has to exceed this
side and if we do that if we either
there's two ways we can do this we
either increase our output or we
decrease our input or both which is what
most people do they do exercise they do
cardio and they decrease their calories
when they're trying to lose fat and what
happens is when you do this you start to
tip this so now that we're if we're
increasing our exercise
and we're decreasing our calorie in
court we start to go like this because
[Music]
it is weighted more towards output okay
now your BMR not super modifiable it
does modify a little bit we'll talk
about that a bit neat very modifiable
exercise very modifiable TF slightly
modifiable okay
what your biggest control is is your
calories in your energy input so if you
say drop if you're at maintenance and
we'll talk about that in a minute if
you're at your maintenance calories
where you are not gaining and not losing
weight on the overall because everybody
fluctuates day to day but on the whole
if you're maintaining your weight if you
then drop a thousand calories out of
your diet you're going to be in a
negative energy balance because your
input is going down so even if R even if
our output did not go up if your energy
goes down you tip this scale and you
start to lose weight now you can also do
this you don't have to decrease your
energy right if we have an actual scale
if we increase our activity by an hour a
day this goes up and we start to lose
okay just like any scale if you have a
weights if you have an actual scale if
you put more to one side versus the
other it will start to tilt okay so that
is how we are creating this difference
is your calorie balance or your energy
balance so this difference of where
these are is your energy balance and so
if we were at maintenance we drop a
thousand calories out we're in a
thousand calorie deficit now what I want
to make very clear when we talk about
calories calories in versus calories out
a lot of people believe that this has
been
because for example there's research
data that shows if you eat a
high-protein high-fiber diet at the same
total calorie intake you actually lose
more weight and lose more fat that's not
a huge amount more but it is significant
ok well why is that if it's really
calories in versus calories out well
remember that while it is calories in
versus calories out the calories out
portion of that equation is not
straightforward it's complicated and
even the calories in is to a certain
extent I'll talk about that in a second
but let's look at exactly what we talked
about earlier thermic effect of food ok
if we eat if we increase our protein
intake if we're talking now I'm not
talking about somebody who eats a
high-protein diet if you're already
eating a high-protein diet just adding a
ton more protein isn't gonna do this but
if you're somebody who eats you know 60
70 grams of protein a day and you go up
to 150 200 you're gonna get a greater
increase in what we call thermogenesis
that is because the metabolism of
protein requires energy
ok protein is about 30% great are the
protein has about a 30% effect on TEF
carbohydrate is about 6 to 8% I
apologize
I keep wanting to put the wrong letter
on there
[Music]
and then fad is about two to three
percent okay I'll get into this stuff a
little bit later one of our later
episodes but so we and then fiber fiber
actually is about the same as protein so
if you're eating a high-protein
high-fiber diet and you're if you're
keeping your calories the same so if you
eat 2,000 calories but one person is
eating 200 grams of protein a day and
the other person is eating 100 grams of
protein a day and the person need 200
grams protein day is also eating 40
grams of fiber versus the other person
eating 15 grams of fiber you're getting
a much greater effect on TIA
and so your TEF goes up you have to
expend more calories to get calories out
of the foods that you are consuming and
so that tips this more towards negative
calorie balance that doesn't mean that
calories in versus calories out is a
myth it just means that the calories
outside of things can be affected by the
macro nutrient composition of your diet
that you choose now I've also had people
say well I was eating in a calorie
deficit and I didn't lose weight if you
were eating if you were eating in a
certain level and you didn't lose weight
by definition it was not a calorie
deficit by definition it doesn't matter
what calculator told you online it
doesn't matter what your doctor told you
it doesn't matter what a magazine
article told you that is not a calorie
deficit for you keep in mind all these
equations online like harris-benedict
the Muller equation catch McArdle
they're all just estimations of what
your maintenance calories should be so
you can figure out what your maintenance
calories are by one of these equations
subtract a certain amount of calories
from it and maybe not lose weight
because for you and your individual
metabolism it may not be a calorie
deficit but any diet out there works by
creating a calorie deficit keto works by
creating a calorie deficit you're
cutting out an entire food group and
when you're not eating any carbohydrate
it can be difficult to overeat now it
can't be done if you're eating
quote-unquote clean you're eating high
fiber high protein your volumous foods
it's easier to reduce total calories so
any of these diets work through creating
a calorie deficit okay and if you aren't
creating that deficit then you're not
going to lose weight now calories in is
also a little bit complicated as well
because even though it says a certain
amount of calories on the side of a
label or certain lot of protein carbs
and fats those labels have a lot of air
in them up to 10 to 20 percent so you
may be thinking that you're eating 2,000
calories a day and you actually could be
eating 2200 or 1,800 that can make a
difference okay so the calories in so
you can see if you are choosing if you
were thinking you were consuming 22 or
20 mm which are actually eating 2200 and
you're choosing low fiber low protein
diet if you switched to a diet that for
whatever reason the labels on the side
of the food were a little more accurate
and you're eating higher fiber higher
protein now you may start losing weight
that's why many people think that
calories in versus calories out is a
myth because they did what they thought
was a calorie deficit and didn't lose
weight but it wasn't a calorie deficit
now a lot of people will take this and
run too far with it they'll say well you
can eat as much protein and fiber as you
want you don't have to count or clean
foods you don't have to count that's not
true okay every protein you don't get
something for nothing
protein is harder the stores fat but it
doesn't mean it can't be
now while protein can be stored as fat
it is difficult there's a lot of steps
between protein intake and being stored
what's more likely is if you're over
consuming protein that's going to create
a caloric cushion for those carbs and
fats you eat to be stored as fat so
that's what's more likely but it is
harder okay and it does have a 30%
effect on TEF compared to two or three
percent for fat six or eight percent for
carbohydrate so it's much greater same
thing with fiber but they're not free
okay let me give an example maybe many
of you will understand all right tax
write-offs tax deductions a lot of times
we hear from people who don't know what
they're talking about that you just
spend more money in your business
because you need tax deductions well you
should spend more money you should spend
money on things you need for your
business and write those off but you
shouldn't just create expenses out of
nowhere we give you an example if you
made 100k in a year all right after
expenses and you paid taxes on that
that's usually about 30% tax rate so
that's 30k of taxes you subtract that
their net after-tax 70k
and that extra tax is $70,000 all right
no let's say we decide to create twenty
thousand dollars of expenses because we
don't want to pay tax on a hundred
thousand dollars so we have 80k after
expenses and we pay thirty percent tax
on that now it might be a little bit
lower in fact let's say it's lower let's
say it's twenty five percent so you bump
down a tax bracket that would be 20k in
taxes okay so you paid less tax you only
paid twenty thousand but guess what your
net is now 60 K so yeah you pay less tax
you also made less money you also had
less money to take home because you
creating expenses
it's like robbing Peter to pay Paul okay
it's similar with protein and fiber
they're not free okay the tax is still
gonna come due on those calories now are
you paying less so are you paying less
here then if those expenses were a
personal expense that works after tax
absolutely so if you can make up
something a business expense compared to
a personal expense it's better okay
because you're not gonna pay tax on it
on that money but it's not a great idea
to just creating expenses out of nowhere
all right now I'm sure there's some
accountants out there with crazy
methodology that they're gonna say I'm
actually an idiot but for the purposes
of this it just it makes sense the so
with protein you know you can eat 500
grams of protein a day but if you're
just eating that because you feel like
it's free you're still gonna be prone to
storing body fat
now you're going to store as much body
fat as if you were overeating 500 grams
of carbohydrate
but you can still store body fat and
that's the main point so one other thing
I want to talk about is that maintenance
calories and deficit calories they can
change okay they can change over time
this is not set in stone your
maintenance calories can change if
you've ever done a diet you have
probably noticed that after a few weeks
or a few months you're eating a certain
level of calories you stop losing weight
nothing magic happened what happened was
your NEET which is very very modifiable
up to 500 calories a day modifiable went
down your BMR went down okay
because lean body mass and fat mass may
go down and those can decrease BMR Plus
metabolic adaptation you're a thermic
effect of food goes down because your
body gets more adept at extracting
calories from the food you eat
and typically exercise activity goes
down and you may say wait wait wait I'm
doing more cardio now well assuming you
kept it the same your body actually gets
more efficient as you're as you're
dieting your body works to get more
efficient so you don't starve so the
hour of cardio you do your body actually
burns less calories because it gets more
efficient at doing that activity and not
burning as many calories to help keep
you from starving okay so all these
things are going down BMR and NEET
probably the biggest two that go down in
terms of your total daily caloric output
but if these are going down well so
originally if we reduced calories what
we had was if we reduced calories this
went down output went up and we lost
body fat but if these start going down
what happens is this goes down energy
intake may not go up it doesn't go up
but it pushes it back to balance
okay so overtime of dieting this is
pushing you back to homeostasis ie your
maintenance calories and now you're not
losing weight again so your maintenance
calories is not a set in stone number
it's a sliding scale so now what do you
do since you're here well you have to
either increase your exercise activity
or you have to decrease your energy
intake again okay
so in the next video we're going to talk
about how can you modify your exercise
how can you modify your energy intake in
order to keep losing body fat guys if
you have any questions about this please
leave a comment below like and share
subscribe if you liked it and I'm really
looking forward to doing more of this
series and showing you guys the nuts and
bolts and the fine details of how to
lose fat and also how to keep it off
alright guys looking forward to next
episode I'll see you then
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