Fat Loss 101 - Do you know how your body burns fat?

Have you tried many diets and despite stepping up your exercise, the fat just isn't coming off as fast as you want? While you have honest intentions to boost your fat burning, you may not know how your body actually does it. Let me explain to you how you can increase your metabolism and kickstart your fat burning in a matter of just a few days:

How does the body use energy?

Your body uses carbohydrates as its primary energy source. These come in the form of simple and complex carbohydrates. Even though they’re very different in terms of their nutritional value, in the stomach they all are broken down into sugar. The cells take in the sugar and make energy from it.

What’s the difference between simple and complex carbs?
Simple carbs are broken down fast and enter the blood stream very quickly. These are the carbs that give you a quick sugar rush, but then leave you feeling hungry and tired shortly thereafter. When you think of simple carbs, think processed and in a package, such as:

• White potatoes, white rice
• White flour products (white bread, muffins, chips, tortillas, crackers,
  pretzels, pasta, bagels)
• Sweets and sugar (cookies, pastries, cake, chocolate, syrups, cereals,
  granola, fruit juice, sugar)
  Complex carbs take longer to digest than simple carbs because they contain fiber. They are broken down slowly and enter the blood stream slower, which means you’ll stay full and energized longer. Complex carbs are natural and have not been altered by human hand, such as:

• Veggies – asparagus, beans, broccoli, corn, spinach, zucchini, tomato, peppers, mushrooms, onions, carrots, salad veggies, kale, etc.
• Fruit – apples, bananas, oranges, pears, berries, etc.
• Grains and starchy carbs – oatmeal, yams, barley, brown rice, corn, sweet
  potatoes, lentils, peas, millet, quinoa, beans
  Be aware that fruits are high in fruit sugar, which can make you fat faster than regular sugar. Also know that grains and other starchy carbs can give you a quick sugar spike also if you eat too much at any one meal (more than 30-40 grams of carbs).

How can I avoid storing fat?

The only way to avoid fat storage is to avoid high levels of insulin. Insulin is a hormone that is secreted whenever you eat a meal with lots of simple carbohydrates or too many calories in one meal. Therefore, the more simple and refined carbohydrates you eat, the fatter you get. High insulin levels are also associated with high cholesterol, high triglycerides, acne, inflammatory diseases (such as arthritis, acne, heart disease) obesity, migraines, mood fluctuations, aggression, depression, and Type 2 diabetes.

Therefore, if you keep your insulin levels balanced, you will not only lose fat, but also create a healthier body. Remember, a moderate amount of insulin is necessary so your cells can use the food for energy, but an insulin level that is elevated long-term will cause serious health issues.

How can I burn fat?

The key to fat burning is to control the hormone insulin. Insulin is a fat storage hormone and released whenever you eat either a) too much food in one sitting or b) eat too many simple carbohydrates in one meal. Insulin’s job is to drive the digested carbohydrates (or sugars) into the cells so they can use it to make energy.

The more refined carbohydrates you eat, the greater your insulin output. If you eat a big plate of pasta, your body will produce lots of insulin to drive the sugar into the cells. However, shortly after eating, your blood sugar will drop because the insulin drove all the sugar out of your blood. This is also called hypoglycemia or low blood sugar. Most people feel cranky, hungry, moody, and tired and ready for a candy bar when their blood sugar drops. If you’ve been part of the 3pm candy machine crowd or typically on your way to Starbucks at that time, you know what I’m talking about.

The worst part about high insulin levels is that you’re not burning any fat because as long as insulin is high, fat burning is impossible. The hormone Glucagon is responsible for releasing and utilizing stored body fat and can only do its work when insulin is not present. Meals high in sugar and starches overload your body with too much energy. If you eat more energy than you need or can burn off, your body converts this sugar into glycogen. Glycogen is stored in the muscles and liver. If you don’t use that stored energy within 12-16 hours and keep eating lots of carbs then the excess glycogen gets converted to fat and stored in what you call your problem areas – your belly, your thighs, your butt... So, one way to balance an indulgence is to exercise within 12-16 hours of eating too much or the excess energy will be stored in the fat cells. Remember, the ONLY way you can kick start your fat burning is by controlling your insulin output.

You should also know that the liver can also hold about 100 grams of glycogen. If you eat more than that it converts it to fat. Your muscles can hold between 250- 350 grams of glycogen – it all depends on how much muscle you have. If you eat more than what your muscles can store, then the excess gets converted to body fat. So, the good news is that the more muscle you have, the more glycogen you can store without putting on fat. That’s where the importance of lifting weights comes into play.

How do I balance my insulin levels?

Insulin responds to carbohydrates, especially simple carbs, but very little to protein and fat. So, as long as your diet consists of lean proteins, healthy fats and complex, fibrous carbohydrates, your blood sugar level will be balanced and your insulin response will be minimal. This way of eating allows glucagon, the fat burning hormone, to burn fat. Glucagon is actually activated by protein and mobilizes the stored energy in the liver, muscles and fat cells to be utilized for energy. Protein is not only important for fat burning, but also to maintain your muscle mass and improves your immunity. If you do not eat enough protein your body will break down its own muscle, which consists of protein. Losing muscle will slow down your metabolism and losing fat will be even more challenging.

How long does it take to start burning fat?

At any given time we have enough glycogen stores (carbohydrate stores) in the liver and muscle to last about 2 days. Once these are used up – by keeping your simple carbohydrate intake low and by exercising to use the stored energy – your body will switch from burning carbohydrates to burning fat. If you exercise rigorously then you will start burning fat within 1-2 days.

The first 2-3 days of eating a diet low in simple carbohydrates can be challenging as we are used to feeding our bodies with sugary carbs – some of us are true sugar addicts. However, after 2-3 days you will notice that your sweet cravings completely disappear. Your concentration improves, your energy levels are more balanced throughout the day, and you will quickly notice a difference in the way your clothes fit. Many people experience a reduction in headaches and a vast improvement in their skin, such as a disappearance of puffiness in the face and the bloated stomach disappears.

You can expect to lose several pounds of weight in the first week. Some of this is due to water loss because your body holds on to 2 grams of water for every gram of carbohydrate you eat to metabolize it. So, once you cut down on the starches you will no longer look bloated.