Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal! My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.
Natural Weight Loss
How to Burn Fat Faster
To burn fat, you have to lower insulin levels, because insulin prevents the release of stored fat from your tissues.
This is true as you exercise, but it’s also true as you watch TV.
Exercise just speeds up the fat-burning process.
All exercise burns the same number of calories, but not necessarily the same amount of fat.
Let’s look at running.
If you increase your running pace from, say, 5.5 miles per hour to 6.5 miles per hour, you’ll burn both more fat and more calories if you cover the same distance.
However, if you increase your pace from 6.5 miles per hour to 7.5 miles per hour, you’ll actually burn less fat in proportion to total calories burned.
That’s because your muscles need enough oxygen to change fat into chemical energy (adenosine triphosphate or ATP) for muscle contractions.
As you go beyond a certain exercise intensity, this growing lack of oxygen transfer to your muscles makes them more dependent on burning stored glucose for ATP production.
You’re still burning calories, but more are coming from a low-octane fuel (glucose) and less from a high-octane fuel (fat).
Furthermore, doing high-intensity aerobic exercise to try to burn fat faster can set you up for muscle injury from excess impact on your joints.
Every time you lift both feet off the ground (like when you run), each foot sends 3 times your weight through your ankles, legs, knees, and hips as it hits the surface.
This is why we recommend brisk walking over running to minimize damage to your joints and minimize inflammation.
Strength training, on the other hand, uses primarily glucose for ATP production.
Therefore, you’ll always burn less fat during a strength-training workout than an aerobic workout.
This effectively lowers the need for extra insulin secretion and allows more effective burning of fat throughout the day.
However, 80% of your insulin-lowering ability will come from your diet and only 20% from exercise.
The amount of fat burning from exercise drops even further if you’re following a high glycemic-load diet.
This is because excess insulin produced by a high glycemic-load diet blocks the release of stored fat for its use as energy.
This explains why many people (especially women) who spend an extraordinary number of hours in the gym have very little to show for their efforts.
Burning Calories Versus Producing ATP
One of the more difficult ideas to get across to athletes, coaches, dietitians, and physicians is the differences between burning calories and producing ATP from calories.
ATP is the chemical required not only for muscle contraction, but also for virtually all of our metabolism.
ATP is made on an as-needed basis from either glucose or fat.
Your production of ATP is far greater from a calorie of fat than from a calorie of glucose.
On our diet, you’re primarily burning fat for ATP production as opposed to glucose.
This means you’re also making all the ATP you need, even though fewer calories are being expended.
This is why diabetics, world-class athletes, or just plain normal people need fewer calories on our diet than calculated from the usual metabolic equations.
It’s because they’re making more ATP from less calories.
Come join us on our natural weight loss journey! We’d love to have you along!
Have an awesome day!
(Based on Dr. Barry Sears’ “The Anti-Inflammation Zone”)
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Dick and Lenay
email: firstname.lastname@example.org – 715-431-0657