Today’s PSA is brought to you by lazy people, fat burners 💊 & CLA.
This pie chart represents the ways in which we burn calories throughout the day. The major component is RMR or resting metabolic rate which is the energy required by your body to perform its most basic functions when your body is at rest. These essential functions include things like breathing, circulating blood or basic brain functions. While it is pretty much “fixed” it can lower significantly when weight/muscle is lost and less significantly when weight/muscle is gained. (Not important for the purposes of this discussion, however) It is mostly “fixed.”
Then we have TEF: Otherwise known as thermic effect of food. Without getting too technical it is the energy expended to absorb, digest & store food. To that end, protein has the largest TEF at 25% of its calories with carbs ~ 5% and fat ~3%. So sure, you could technically eat 2000 calories from protein & only really ‘count’ 1500 of them – but that’s not a long term fat burning solution that you can easily control.
And finally, we have Thermic effect of exercise & Spontaneous Activity. Yeah, your hour in the gym. 😑 Big deal you burned 200 calories. 🏆 But you know what is the big Game changer on the ‘calories out’ part of the CICO equation & what you can control in a major way?? 🥁🥁🥁🥁🥁
It’s called NEAT: Otherwise known as non-exercise activity thermogenesis or all the other activity, fidgeting, moving around, taking the stairs, taking a walk, tapping, cleaning, cooking, gum chewing, etc. you do all day outside of that one hour in the gym. And it can add up to thousands of calories burned each day.
So stop blaming your genetics, your big bones & the weather & get your ass up & moving more. 👣👣👣👣👣
Aim for 10k steps every day 🎯, along with a calorie deficit, resistance training & some cardio & see if you can’t get over a fat loss plateau.
For the science geeks ⬇️⬇️⬇️
Join us in the group to discuss (Ladies only please)