Given that obesity is one of the major public health concerns worldwide, many people are looking to lose fat. Still, a lot of confusion exists around the process of fat loss. Excess consumed energy - usually calories from fats or carbs - is stored in fat cells in the form of triglycerides. This is how your body preserves energy for future needs. Over time, this excess energy results in a fat surplus that can affect your body shape and health.
To promote weight loss, you need to consume fewer calories than you burn. Though it varies from person to person, a daily 500-calorie deficit is a good place to start to see noticeable fat loss. By maintaining a consistent calorie deficit, fats are released from fat cells and transported to the energy-producing machinery of the cells in your body called mitochondria. Here, the fat is broken down through a series of processes to produce energy. If the calorie deficit continues, fat stores from your body will continue to be used as energy, resulting in a reduction in body fat.
The two main promoters of fat loss are diet and exercise. A sufficient calorie deficit causes fats to be released from fat cells and used as energy. Exercise amplifies this process by increasing blood flow to muscles and fat cells, releasing fats to be used for energy in muscle cells at a more rapid rate, and increasing energy expenditure.
A nutritious diet that provides a proper calorie deficit combined with sufficient exercise is the recipe for sustainable fat loss.
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