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Healthy-Weight-Supermarket.com
Food choices that taste great, control weight, & promote health!
Food choices that taste great, control weight, & promote health!
Metabolism 201: How to prevent weight loss from lean tissues.
In the section Metabolism 101, we learned that when your body needs more energy than
you get from food, your body looks to get the energy deficit from fat tissues and/or lean
tissues. If your body cannibalizes lean tissues (like muscle tissue which burn most of your
calories) you slow our metabolism, making weight loss difficult to achieve and maintain.
Therefore, if you can target weight loss from fat tissue while preserving and enhancing lean
tissue, you can lose weight and boost your metabolism in the process. This makes it easier
to keep the weight off and lose additional weight. In summary, this section shows why trying
to lose weight is almost impossible if you have a slowed or impaired metabolism.
Do not let this section scare you. It may seem complicated, but it is not that hard. For most
females, any diet that tries to lose more than 2 pounds of fat tissue per week risks slowing
metabolism through lean tissue loss. For females, any diet that requires less than 700
calories from a balance of good carbohydrates and lean proteins will very likely result in
lean tissue loss and a slower metabolism. Here is how it works.
The Basics:
For a more detailed understanding of these basics, consider the following.
(calories burned per day - calories consumed per day) * 7
------------------------------------------------------------------------- = pounds lost in one week
3,500
This is the basic formula for weight loss from fat tissue. The following are a few examples of
how this works.
Example 1: Anna Albrecht. She has a great metabolism and burns about 2,000 calories per
day and eats 1,000 calories per day to lose 2 pounds per week.
(2,000 - 1,000) * 7
----------------------- = 2 pounds lost from fat tissue in one week.
3,500
Example 2: Beth Brown. She has a good metabolism and burns 1,800 calories per day and
eats 800 calories per day to lose 2 pounds per week.
(1,800 - 800) * 7
--------------------- = 2 pounds lost from fat tissue in one week.
3,500
Example 3: Cathy Carter. She has a fair metabolism and burns 1,300 calories per day and
eats 800 calories per day to lose 1 pounds per week.
(1,300 - 800) * 7
--------------------- = 1 pound lost from fat tissue in one week.
3,500
Example 4: Donna Donavon. She has an impaired metabolism and burns 900 calories per
day, and when she eats 1,200 calories per day, she gains .6 pounds.
(900 - 1,200) * 7
--------------------- = .6 pounds of fat tissue gained in one week.
3,500
Example 5: Donna Donavon. She has an impaired metabolism and burns 900 calories per
day, and when she eats 900 calories per day, she makes no change in her weight.
(900 - 900) * 7
------------------- = no change in weight.
3,500
Example 6: Donna Donavon. She has an impaired metabolism and burns 900 calories per
day, and when she eats 500 calories per day, she loses .8 pounds, but she slows her
metabolism even further.
(900 - 500) * 7
------------------- = .8 pounds of lean tissue weight loss in one week.
3,500
These last three examples show the perils of slowing your metabolism by starving yourself.
Donna very likely has been engaging in starvation dieting most of her life. Donna has lost
lean tissues with each attempt to lose weight. Now Donna can only eat 500 calories a day
just to lose .8 pounds, but this weight loss will very likely come from lean tissues. This will
only slow her metabolism more because we have found any diet less than 700 calories per
day will result in lean tissue loss and a slowed metabolism
In the next section Metabolism 301, we will learn one more way that your metabolism can be
impaired.
In the section Metabolism 101, we learned that when your body needs more energy than
you get from food, your body looks to get the energy deficit from fat tissues and/or lean
tissues. If your body cannibalizes lean tissues (like muscle tissue which burn most of your
calories) you slow our metabolism, making weight loss difficult to achieve and maintain.
Therefore, if you can target weight loss from fat tissue while preserving and enhancing lean
tissue, you can lose weight and boost your metabolism in the process. This makes it easier
to keep the weight off and lose additional weight. In summary, this section shows why trying
to lose weight is almost impossible if you have a slowed or impaired metabolism.
Do not let this section scare you. It may seem complicated, but it is not that hard. For most
females, any diet that tries to lose more than 2 pounds of fat tissue per week risks slowing
metabolism through lean tissue loss. For females, any diet that requires less than 700
calories from a balance of good carbohydrates and lean proteins will very likely result in
lean tissue loss and a slower metabolism. Here is how it works.
The Basics:
- 1 pound of fat tissue contains 3,500 calories.
- Burn 500 calories per day less than you consume: lose 1 pound of fat tissue/week.
- Burn 1000 calories per day less than you consume: lose 2 pound of fat tissue/week.
- Any diet that requires less than 700 calories per day consumed risks lean tissue loss.
For a more detailed understanding of these basics, consider the following.
(calories burned per day - calories consumed per day) * 7
------------------------------------------------------------------------- = pounds lost in one week
3,500
This is the basic formula for weight loss from fat tissue. The following are a few examples of
how this works.
Example 1: Anna Albrecht. She has a great metabolism and burns about 2,000 calories per
day and eats 1,000 calories per day to lose 2 pounds per week.
(2,000 - 1,000) * 7
----------------------- = 2 pounds lost from fat tissue in one week.
3,500
Example 2: Beth Brown. She has a good metabolism and burns 1,800 calories per day and
eats 800 calories per day to lose 2 pounds per week.
(1,800 - 800) * 7
--------------------- = 2 pounds lost from fat tissue in one week.
3,500
Example 3: Cathy Carter. She has a fair metabolism and burns 1,300 calories per day and
eats 800 calories per day to lose 1 pounds per week.
(1,300 - 800) * 7
--------------------- = 1 pound lost from fat tissue in one week.
3,500
Example 4: Donna Donavon. She has an impaired metabolism and burns 900 calories per
day, and when she eats 1,200 calories per day, she gains .6 pounds.
(900 - 1,200) * 7
--------------------- = .6 pounds of fat tissue gained in one week.
3,500
Example 5: Donna Donavon. She has an impaired metabolism and burns 900 calories per
day, and when she eats 900 calories per day, she makes no change in her weight.
(900 - 900) * 7
------------------- = no change in weight.
3,500
Example 6: Donna Donavon. She has an impaired metabolism and burns 900 calories per
day, and when she eats 500 calories per day, she loses .8 pounds, but she slows her
metabolism even further.
(900 - 500) * 7
------------------- = .8 pounds of lean tissue weight loss in one week.
3,500
These last three examples show the perils of slowing your metabolism by starving yourself.
Donna very likely has been engaging in starvation dieting most of her life. Donna has lost
lean tissues with each attempt to lose weight. Now Donna can only eat 500 calories a day
just to lose .8 pounds, but this weight loss will very likely come from lean tissues. This will
only slow her metabolism more because we have found any diet less than 700 calories per
day will result in lean tissue loss and a slowed metabolism
In the next section Metabolism 301, we will learn one more way that your metabolism can be
impaired.