Let's Talk About FAT.
As the old saying goes, "calories in, calories out." And so it is with
managing your weight. For the majority of the 191 million American adults
who are obese, struggling with their weight is a daily occurrence. In 2008,
overweight men and women spent more than $109 million on the grapefruit,
Atkins, South Beach, cabbage soup and hundreds of other fad diets in an
effort to lose extra fat. Some work, some don't. But what happens to all that
fat when you lose it?
Scientists and exercise physiologists will tell you that the most basic unit of
energy is the calorie or, more accurately, the "kilo-calorie," abbreviated as
Kcal. Kilo-calories are units of heat and can either store or produce
energy. One pound of fat is equal to 3,500 Kcal. So, in order to lose 1
pound of fat, you must either eat fewer calories or find a way to burn 3,500
Kcal with physical activity. The best approach is to do both.
How Fat Is Stored
When you eat food, it is broken down in the stomach and intestinal tract
into fat, carbohydrate and protein. If you live an active lifestyle, most of the
calories from the food you eat will be burned before it has a chance to be
stored. If you lead a sedentary lifestyle, any calories that aren't burned will
be stored, mostly in the form of fat.
What Happens to the Fat
Some of the fuel you use for maintaining normal body functions and for
exercise comes from two ready sources: glucose and triglycerides. Both
circulate in the blood, so they are easily available as fuel sources, even
though they are in relatively short supply. More abundant supplies are
found in the liver and stored fat cells.
If the demands of your activity are greater than what circulating fat and
glucose can supply, your body will need to dip into the stored energy in the
liver and fat cells. Hormones in the body activate an enzyme called lipase
that tells the fat cells to release triglycerides. The triglycerides are broken
down into glycerol and free fatty acids and enter the bloodstream. The liver
recycles the glycerol, and the muscles use the free fatty acids for energy.
When the free fatty acids are consumed by working muscles and other
tissues, they are converted to heat, water, carbon dioxide and adenosine
triphosphate, or ATP. Your body releases heat through your skin, water as
you sweat and carbon dioxide as you breathe; it converts the energy in the
bonds of ATP into energy your body can use.
Myths and facts about fats
Myth: All fats are equal—and equally bad for you.
Fact: Saturated fats and trans fats are bad for you because they raise your
cholesterol and increase your risk for heart disease. But monounsaturated
fats and polyunsaturated fats are good for you, lowering cholesterol and
reducing your risk of heart disease.
Myth: Lowering the amount of fat you eat is what matters the most.
Fact: The mix of fats that you eat, rather than the total amount in your diet,
is what matters most when it comes to your cholesterol and health. The key
is to eat more good fats and less bad fats.
Myth: Fat-free means healthy.
Fact: A “fat-free” label doesn’t mean you can eat all you want without
consequences to your waistline. Many fat-free foods are high in sugar,
refined carbohydrates, and calories.
Myth: Eating a low-fat diet is the key to weight loss.
Fact: The obesity rates for Americans have doubled in the last 20 years,
coinciding with the low-fat revolution. Cutting calories is the key to weight
loss, and since fats are filling, they can help curb overeating.
Myth: All body fat is the same.
Fact: Where you carry your fat matters. The health risks are greater if you
tend to carry your weight around your abdomen, as opposed to your hips
and thighs. A lot of belly fat is stored deep below the skin surrounding the
abdominal organs and liver, and is closely linked to insulin resistance and
Saturated Fat and Trans Fat....these are BAD for you. The finds of fat
found in pastries, cookies, doughnuts, muffins, cakes, pizza dough,
packaged snack foods (crackers, microwave popcorn, chips), stick
margarine, vegetable shortening, and of course most all fried foods
(French fries, fried chicken, chicken nuggets, breaded fish) and yes, candy
bars. So cut all these completely OUT of your caloric intake.
Yours in health and fitness,
Your Certified Personal Trainer
Belleview, Florida, Including The Villages and Ocala, Fl
Individual Program Design
To Help YOU Lose Weight, Build Muscle, Get Fit
|Good Fat: Monounsaturated
Nuts (almonds, peanuts,
macadamia nuts, hazelnuts,
Natiral Peanut butter
|Good Fat: Polyunsaturated
Sunflower, sesame, and
Fatty fish (salmon, tuna,
mackerel, herring, trout,