When the body uses fat for energy, triglycerides stored in adipose tissue (the tissue where fat is stored) are broken down by the hormone-sensitive lipase enzyme. Fatty acids and glycerol formed after this process are added to the circulation. Cells that need energy use these compounds. After use, carbon dioxide and water are released. While carbon dioxide is removed from the body by respiration, water; Sweat, urine and a very small amount are excreted with respiration. As we know, the appearance of a kilo of fat and muscle on the body is not the same!
HOW TO INCREASE FAT LOSS IN THE BODY?
As energy, when we eat a high-calorie diet, the excess energy is stored in the adipose tissue as fat. It is not possible for a formed fat cell to die. However, the size of fat cells formed with exercise and a healthy diet can be reduced.
Applying nutrition and exercise in an integrated way to increase fat loss will enable us to achieve the desired result more easily and quickly. Dietician Hülya Çağatay gave information about the subject.
SUPPORTING ROLE OF NUTRITION IN FAT BURNING
Every person’s basal energy needs for daily activities and body metabolism are different. While some people take 1500 calories a day to support fat burning, some people may have more or less energy needs.
It is necessary to get enough carbohydrates and protein on a daily basis. Diets that are extremely restricted in terms of carbohydrates are not sustainable in the long term, but they are not very beneficial for human health.
In order for the body to lose fat, it must use fat for energy. The order of use of macronutrients for energy is carbohydrate-fat-protein. The more carbohydrates and sugars in the body, the harder it is to use fats as energy. That’s why those who want to lose weight from fat should consume more complex carbohydrates instead of what we call refined carbohydrates (white sugar, honey, etc.).
Consuming foods with a low glycemic index (foods that raise blood sugar more slowly) prevents sudden rises in blood sugar and thus prevents the formation of fat.
IT IS BENEFITS TO INCREASE FIBER CONSUMPTION!
Fiber is essential for a healthy digestive system. Thanks to the feeling of satiety provided by soluble fibers, you will not be hungry for a long time and will create a more comfortable digestive system environment. In a few studies, it has been observed that soluble fibers help prevent fat in the waist area.
CONSUME QUALITY AND HEALTHY OILS!
It is quite wrong to follow a completely fat-free diet to lose fat. Problems may arise with the absorption of fat-soluble vitamins A, D, E, and K, which we need in our body. In addition, constipation as a result of reduced bowel movements in diets restricted from fat is the most basic complication. Consuming quality oils (olive oil, avocado oil, walnuts, almonds, etc.) will help us stay full for longer and support the fat-burning process by accelerating the metabolism.
MAY HAVE A CALORIE DEFICIT
Today, calorie restriction, which is mostly applied by people who are on a diet or want to lose weight, supports the fat burning process. However, carrying out this process together with a specialist will provide a healthier and more conscious weight loss.
NEVER FORGET DRINKING WATER
Water is an essential ingredient for active metabolism. Consumption of water supports fat burning and removes toxins from the body with wastes such as urine and sweat.
IT IS NOT POSSIBLE TO BURN FAT WITH A SINGLE NUTRITION
Today, many foods are marketed for fat burning. Coconut oil, apple cider vinegar, strong coffee, cucumber… the list goes on. We do not say that these foods do not have an effect on fat burning. We say that it is not possible to reach your ideal fat ratio by consuming them only. Including these foods in your diet can greatly support your fat burning and make it active.
MORE SPORTS AND PHYSICAL ACTIVITIES
The biggest supporter of fat burning, which can be supported to some extent by nutrition, is sports. Even a 1-hour walk at a moderate pace during the day can accelerate the burning of fat in your body. Weight training in individuals who do sports will create more energy needs during sports and will support fat burning.
Nutrition is a whole. Consuming the food groups you need as much as you need and supporting them with physical activity will bring you the best results.