{"id":181884,"date":"2020-12-03T18:03:01","date_gmt":"2020-12-03T17:03:01","guid":{"rendered":"https:\/\/basefit.ch?p=181884"},"modified":"2021-12-03T13:58:04","modified_gmt":"2021-12-03T12:58:04","slug":"the-science-behind-weight-loss","status":"publish","type":"post","link":"https:\/\/www.puregym.swiss\/en\/blog\/the-science-behind-weight-loss","title":{"rendered":"The science behind weight loss"},"content":{"rendered":"

The science behind weight loss
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There is a lot of misinformation spread about how to lose weight, which can prevent people from reaching their goals. That is why we\u2019re here to explain the science of weight loss, to help you understand what dietary and lifestyle habits you can adjust to lose weight, feel great and guarantee results.<\/p>\n

First of all, it is important to understand the difference between weight loss and fat loss. Your body weight measures total mass (fat, water, bone, muscles and organs), whereas your body fat just isolates the amount of adipose and visceral fat. It\u2019s important to understand this distinction, because body fat is the most accurate indicator and predictor of well-being and disease, whereas body weight and health are not always negatively correlated, meaning you can weigh more than average, but be healthier than average too.<\/p>\n

Body fat is gained when you have a positive energy balance for a prolonged period of time, as explored in a study<\/a> published by the Proceedings of the Nutrition Society in 2003. This essentially means that your energy intake is higher than your energy expenditure – you\u2019re eating too much and you\u2019re not moving enough. The extra calories consumed are stored as they are not needed for energy, they will be stored as triglycerides (fat) and glycogen (carbohydrates stored with water). Thus, any increases in body weight are as a result of excess calories and increases in water retention.<\/p>\n

Research<\/a> shows that individuals at a healthy weight must be able to maintain a zero energy balance, which means energy is equal to energy expended. If you are in a negative energy balance, you will lose body fat because your body will be metabolizing energy stores.
\nThis has been shown in a study by Swinburn et al<\/a> in which researchers assessed the change in calorie intake and average body weight from the 1970s to 2000. When comparing the change in average weight, the calculations equated almost exactly to the increased calorie intake, proving that calories matter, too much of them and you will gain weight rapidly.<\/p>\n

So if you want to lose weight, here\u2019s how you do it according to science:<\/p>\n

Step one<\/span><\/strong><\/p>\n

Calculate your total daily energy expenditure (TDEE)<\/a>.
\nYour TDEE is comprised of:<\/p>\n