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"Why am I not losing fat even though my calorie intake is very low?" Here's the scientific answer and what to do about it!
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The necessary calorie intake for fat loss can vary greatly among individuals.
A typical "bulk" intake of 3000-3500 calories for some people might be causing fat loss or weight maintenance.
And that same person who has to go high on calories to gain weight might need to go very low on calories to lose weight.
In general, we know that the energy balance equation holds. If you're in a caloric deficit, you will lose weight.
But some people adapt much better to a low-calorie diet and their body reduces the amount of energy expended to compensate for the lowered intake.
In the bodybuilding/fitness world this is called having an "adaptive metabolism."
There are four main components of the "Calories Out" portion of the energy balance equation:
Basal metabolic rate (BMR)
Thermic Effect of Food (TEF)
Physical Activity (PA)
Non-exercise activity thermogenesis (NEAT)
Let's look at all four of these to see how they would adapt to a lower calorie intake on a fat loss diet.
BMR - It will naturally reduce as you weight goes down, but it doesn't change many people to the person with the same stats. It's pretty consistent with 96% of the population is in the range of 1680-2320 kcal/day.
TEF - The energy expenditure from thermic effect is about 10% of your total calorie intake. https://ajcn.nutrition.org/content/63/2/164.abstract
PA - As you lower your body weight you'll burn a bit fewer calories from your deliberate physical activity.
NEAT - Now, this is where there are massive variations between individuals. Some people will adapt very well to overfeeding and underfeeding through regulating their NEAT levels while others will have a more rigid response.
One of the main reasons for the differences in NEAT is genetics.
If we look at a fascinating study back from 1990 by Dr. Claude Bouchard: https://www.nejm.org/doi/full/10.1056/NEJM199005243222101#t=article
We can see to which extent genetics can play a huge role in fat gain and distribution of fat.
In the study, they took 12 pairs of identical twins. The participants were male with average age of 21.
First off they determined how many calories each person needed to eat to maintain weight, then the researchers overfed each by 1000 kcal/day for 84 days.
Every participant of the study gained fat but what's fascinating are the large differences between the pairs of twins. Within the pairs, there wasn't much difference.
But between the pairs the weight gain ranged from 9 pounds (4.3 kg) to 29 lbs (13 kg) despite the fact that all subjects had the same calorie surplus.
Some pairs were just able to effortlessly "burn off" the excess calories.
And not only did pairs differ in weight gain but also in the distribution of body fat increased.
This marker as well was quite similar between the twins.
i.e. if one twin gained 15 lbs around the midsection, the other usually gained about the same amount of weight in the same place.
As you can see genetics do play a role, and some people are more "resistant" to overfeeding.
Another interesting finding from this study is that some people will have an easier time showing their six pack due to less of their fat stored in the midsection.
The research on NEAT:
https://www.sciencemag.org/content/283/5399/212.short
https://www.ncbi.nlm.nih.gov/pubmed/12468415
Further reading:
https://wholehealthsource.blogspot.com/2013/06/the-genetics-of-obesity-part-i.html
Check out these videos:
How to estimate your calorie intake https://www.youtube.com/watch?v=Y8nKEwrN9I0
For calculating your macros https://www.youtube.com/watch?v=VIFRY_--YuU
Why do some people never get fat https://www.youtube.com/watch?v=5nO9-nbeUIk
The slow/fast metabolism myth https://www.youtube.com/watch?v=bO44Q3XGuvM
Further reading:
https://www.bodyrecomposition.com/fat-loss/the-energy-balance-equation.html
https://www.nejm.org/doi/full/10.1056/NEJM199005243222101#t=article
Talk soon, Mario
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In recent years, there has been a growing interest in Semaglutide for weight loss. This medication, originally developed for the treatment of type 2 diabetes, has been found to be highly effective in helping individuals lose weight. However, there are still many questions surrounding the use of Semaglutide for weight loss, including how long it can be taken for optimal results.
In this article, we will explore expert insights on how long you can take Semaglutide for weight loss. We will discuss the potential benefits and risks of long-term use, as well as provide guidance on how to approach Semaglutide treatment for weight loss. Whether you are considering Semaglutide for weight loss or are already on this medication, this article will provide valuable information to help you make informed decisions about your weight loss journey.
Understanding Semaglutide for Weight Loss
Semaglutide is a medication that belongs to a class of drugs known as glucagon-like peptide-1 (GLP-1) receptor agonists. It works by mimicking the effects of GLP-1, a hormone that regulates blood sugar levels and appetite. By increasing the release of insulin and decreasing the production of glucagon, Semaglutide helps to lower blood sugar levels and promote weight loss.
Studies have shown that Semaglutide is more effective for weight loss compared to other GLP-1 agonists. In fact, in clinical trials, Semaglutide has been shown to help individuals lose up to 15% of their body weight. This makes Semaglutide a promising option for individuals who are struggling to lose weight through diet and exercise alone.
Patients who are prescribed Semaglutide for weight loss are typically instructed to inject the medication once a week. The dose may be adjusted over time to achieve the desired weight loss goals. It is important to follow your healthcare provider’s instructions carefully and attend regular follow-up appointments to monitor your progress.
Long-Term Use of Semaglutide
While Semaglutide has been shown to be effective for weight loss, it is important to consider the potential risks and benefits of long-term use. Some studies have raised concerns about the safety of Semaglutide, particularly in relation to its effects on the thyroid and pancreas.
One of the main concerns with long-term use of Semaglutide is the risk of developing thyroid tumors. Animal studies have shown an increased incidence of thyroid tumors in rats treated with high doses of Semaglutide. However, it is important to note that the relevance of these findings to humans is still being studied.
Another potential risk of long-term Semaglutide use is pancreatitis, inflammation of the pancreas. While rare, pancreatitis can be a serious and potentially life-threatening condition. Patients taking Semaglutide should be aware of the symptoms of pancreatitis, such as severe abdominal pain, and seek medical attention if any symptoms occur.
Best Practices for Semaglutide Treatment
When taking Semaglutide for weight loss, it is important to follow your healthcare provider’s recommendations closely. This includes adhering to the prescribed dosage, attending regular check-ups, and monitoring your progress with weight loss and overall health.
In addition to medication, it is essential to adopt healthy lifestyle habits to maximize the benefits of Semaglutide for weight loss. This includes following a balanced diet, engaging in regular physical activity, getting an adequate amount of sleep, and managing stress effectively.
If you experience any side effects or have concerns about taking Semaglutide for weight loss, do not hesitate to discuss them with your healthcare provider. It is important to communicate openly and honestly with your healthcare team to ensure that you are receiving the best possible care and support throughout your weight loss journey.
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Summary/Frequently Asked Questions
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Semaglutide is a medication that has recently garnered attention for its weight loss benefits. Originally developed to treat type 2 diabetes, semaglutide has been shown to aid in weight loss when used in higher doses. While the concept of a weight loss shot may seem appealing to many, it is essential to understand the basics of how semaglutide works and what potential side effects may arise.
How Semaglutide Works
Semaglutide is a glucagon-like peptide-1 (GLP-1) analogue that works by mimicking the effects of a hormone produced in the intestines. GLP-1 helps regulate blood sugar levels and can also increase feelings of fullness, leading to reduced food intake. By injecting semaglutide, individuals may experience a decrease in appetite and a greater sense of satiety, which can contribute to weight loss over time.
Furthermore, semaglutide has also been shown to slow down stomach emptying, which can further aid in weight loss by delaying the absorption of nutrients and reducing overall caloric intake. This combination of effects makes semaglutide a unique option for those struggling to shed excess pounds.
It is important to note that semaglutide should not be seen as a standalone solution for weight loss. It should be used in conjunction with a healthy diet and regular exercise to achieve maximum results. Additionally, individual responses to semaglutide can vary, so it is crucial to consult with a healthcare provider before starting this medication.
Potential Side Effects
Like any medication, semaglutide does come with potential side effects that individuals should be aware of. Common side effects of semaglutide include nausea, vomiting, diarrhea, and constipation. These gastrointestinal symptoms may occur at the beginning of treatment but often improve over time as the body adjusts to the medication.
In some cases, semaglutide can also lead to more serious side effects, such as pancreatitis or kidney problems. It is essential to monitor for any signs of these complications, including severe abdominal pain, persistent vomiting, or changes in urination. If any concerning symptoms arise, it is important to seek medical attention promptly.
Additionally, semaglutide may interact with other medications or medical conditions, so it is vital to disclose all relevant information to your healthcare provider before starting treatment. By being transparent about your medical history and current medications, you can ensure the safe and effective use of semaglutide for weight loss.
Cost and Availability
One factor to consider when exploring semaglutide as a weight loss option is the cost and availability of the medication. Semaglutide is currently approved for the treatment of type 2 diabetes at lower doses, but higher doses specifically for weight loss are still undergoing clinical trials and awaiting FDA approval.
While some individuals may be able to access semaglutide off-label for weight loss, it is essential to consider the potential financial implications. Semaglutide is a prescription medication that may not be covered by insurance for weight loss purposes, leading to out-of-pocket expenses for those seeking this treatment option.
Before pursuing semaglutide for weight loss, individuals should research the availability of the medication in their area and consider the associated costs. Consulting with a healthcare provider can also provide valuable guidance on the best course of action based on individual health needs and budget considerations.
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