Weight Loss Theory
Resting Metabolic Rate (RMR) represents the calories that are needed to run the vital organs and vital processes of the body. RMR is a 1 to 1.5 calories per minute.
Easy Walking (4 kmph) consumes 5 calories a minute for average person.
The body keeps reserves of calories to ensure that there is no shortage of energy for basic life functions.
When a person starts working out, the body uses the reserves of energy (not FAT) for the exercises.
The initial weight loss is just water weight loss.
When a person continues with the exercises for 1 to 2 hours daily the excess calories spent cannot be passed on to cells. That is too much. 2 hour calorie loss would be 120 minutes x 5 calories = 600 calories. This calorie loss cannot be made good by increasing the metabolic activities at the cell level.
This causes the body to divert the energy meant for vital organs to the physical activities.
So now your RMR will go down to may be 1.2 calories. That will be 0.3 x 1440 = 432 calories per day.
So the net loss will be 600–432 = 168 calories.
The person who starts working out for 2 hours daily will increase his diet by more than 200 calories. So it is almost impossible to lose weight this way. That explains why people gain weight when they start going to Gym.
Now what happens when you stop going to Gym or when you stop working out
Inflammation is the process of removing the unwanted or un-used things from the body.
If there is an injury, the body will repair that part and whatever tissues or cells were damaged in the process will need to be removed out of the body.
Same thing happens with the muscles or energy stores. In the short term the cellular metabolism may increase producing more energy. The excess energy may be stored for use later on.
But there is expiry date of this stored energy.
If this is not used within reasonable period of time, the cells starts getting damaged causing cancer and other auto immune system diseases.
So never engage into a work out schedule unless you want to get into a professional which needs you to use that extra build up and high levels of energy.
Just to show case the muscles, do not Gym.
Working out is just like buying an elephant. Remember it is very expensive to maintain an elephant and to discipline the elephant.
Some basic calculations of RMR are given below –
Every one has heard million times that one has to burn calories to lose weight.
And I thought that to burn calories one has to heat up the body.
That is the single most reason that not more than 0.001% people succeed to lose weight.
Nutrients from what ever we eat, gets into blood. The food passes through stomach, small intestines, large intestines and then out of body. Through this journey there are stomach acids, enzymes etc which get added to the food. But in this entire process the there is no calorie generation.
Then the blood along with the nutrients absorbed from small intestines are filtered by liver.
Then this filtered blood is passed on every cell of the body. Cells of the body carry out metabolic process and convert the nutrients in blood into energy. It is here in cells that we can say that burning or manufacturing of calories takes place.
The energy or calories produced by the body is then used by the vital organs of the body or vital processes of the body. Vital organs like – heart, kidney, brain, liver, stomach, small intestines, large intestines etc. Vital processes – blood circulation, removal of waste from cells and tissues etc.
If excess energy is produced by the body, then this must be used in external physical movements or exercises. Exercise is not something that is needed or that is essential. But exercise or movements help to push the nutrients to furthermost cells in the body. If there is lack of movement, the nutrients will not be pushed to further most cells and will not generate any energy.
Now some where here the problem of weight gain or weight lose is located.
My personal opinion is that based on the health status of a person, liver decides what nutrients or chemicals have to be filtered out or not. Cells get whatever they have been getting based on previous manufacturing or previous metabolic history of the body.
Here some thing gets confusing and complicated. Based on my personal experiences, I started working on weight lose from 1 April, 2016. I was weighing 79.5 kg on 1 April, 2016. My target is to lose 20 to 25 kg weight.
My theory is that – if I exercise or do other physical movements, I will burn extra calories. These calories are burnt out of reserves maintained in the body. If we do lot of exercise and exceed the reserves, the body start cutting down the supply of energy for vital organs and vital processes.
That is the reason that we get tired. We need rest after exercise.
The energy generation at cell level does not increase significantly in the short run. That is the reason that the energy spent in exercises do not show in weight loss.
What interval walking does or interval exercises do to the body.
Let us say a person walks for 5 minutes. He will burn extra calories equal to 4 x 5 = 20 calories. This excess can be met from the reserves maintained in blood in the form of blood sugar.
As per my observation , the person does not get tired. Rather the person gets warmed up. He is usually more alert and his movements improve after this. the vital organs start getting more energy.
After the person stops walking, the Resting Metabolic Rate starts coming back to normal. But remains high for considerable period of time. The body sends signals to the cells to function better and increase the calorie production.
The following calculations will throw some light on the calorie burned by interval walking.
Let us assume that –
Resting Metabolic Rate of a person is 1.2 calories per minute.
Let us say a person walks for 5 minutes every 30 minutes. During walking his body will burn 5 calories per minute (Average). So extra calories burned will be (5–1.2) x 5 = 19 calories.
But this will result into Resting Metabolic rate to go up to 1.5 for the next 25 minutes due to increased functioning of heart, kidneys etc.
Now in 16 hours the person will burn – 19 x 32 (walks 5 minutes every 30 minutes for 16 hours) plus 0.3 x 1440 (there are 1440 minutes in 24 hours) = 1040 calories.
That is good enough to lose 1 kg weight in 7 days. That translates to 4 kg per month.
But even this is very tiring. This slows down the RMR after 1 or 2 days. You will get very tired. The whole idea is to burn extra calories and then pass on the burden of extra calories to the cellular metabolic process.
So better walk for 5 minutes every 2 hours. That will be walking for 8 X 5 X 4 = 160 calories. In 7 days this extra burden can be easily passed on to the cellular metabolism. After 7 days make it 5 minutes every hour. That is enough for first 1 month.
After 1 month use your mind and experience that you get and update and help others take informed decisions.
It seems that walking 5 minutes every 30 minutes is very easy job. It is not. The sheer amount of extra calories that needs to be produced by cells to meet this extra demand is not possible in short run. So it will result in getting extremely tired.
So do not take the things to this level in the beginning.
Now let us look at what happens when we exercise heavily.
Let us say jogging time is 15 minutes, we may burn 10 calories per minute.
Total calories burnt 15 x 10 = 150
Extra calories burnt = 150 – 1.2 *15 = 132 calories
For a over weight person, 15 minutes is too much. The person will be dead tired. His body will not be able to meet the needs of the internal organs. The body will ration the calories of vital organs. Let us say during rest period the calorie allocation for vital organs comes down from 1.2 to 1.0 calories.
And that will be the situation for next 24 hours. ie. 14440 x 0.2 = 288 calories will be saved.
To make up for low calories available for vital organs person will eat more. That will add some calories.
This explains why most of people gain weight after engaging in heavy duty exercises.
What is shocking is that people never admit to gaining weight by exercises. Their excuse is that they gained weight because they did not continue exercise. That is funny. This much loyality to stupid ideas is not required. Be up front and blame the people who advise high intensity exercises.
You can see the results of Biggest Loser reality show online.
If ‘The Biggest Loser’ Doesn’t Work, Why Is It Still On The Air?
Now you have reasons to speak up.
Walk for 5 minutes 10 to 12 times in a day with minimum 1 hour gap.
If that prove too much and results in fatigue, reduce walking to 2 to 3 minutes at a time.
After 15–20 days increase walking to 5 minutes.
After 1 month increase walking if possible to 5 minutes every 45 minutes.
This should be enough to lose about 7 to 8 kg per month in 3rd or 4th month.
But there is one problem. After every 4–5 days the body starts losing weight fast. And body fights back and regains the weight.
I am currently carrying out some experiments with increasing carb consumption after the process of losing weight gets too fast.
After consuming carbs there should be no water or other fluid intake for 1 to 2 hours.
Thereafter there should be gradual increase in water intake. It should not result in too much water in a short period.
Lot of water in short period will reduce the Resting Metabolic rate.
Target to drink 3 litres of water per day.