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So there is lot of people world wide don’t know that they have fat or weight and what should they loss for perfect fitness and body shape as well. But need not to worry this article will answer your questions step by step to understand difference between fat and weight and also you will know How to fat loss.
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What is Weight?
How to do weight loss? Ask 10 different people this question, and you are likely to receive 10 different answers. According to sports science weight loss is not possible because. Body carries weight of organs, bones, muscles etc. so that it is impossible to do weight loss. Body always losses the fat and muscle and water. So that We have to focus on weight loss.
Fat loss : To lose fat first of all we have to understand that what is fat?
What is Fat?
Fat is a stored energy when ever we consume extra (kcal) from our daily need than body stored (kcal) as fat in adipose tissue. As a default fuel” source for humans, fat (triacylglycerol) is abundant in the body. A relatively lean athelte with 15% body fat carries approximately 10,000g of stored triacylglycerol in adipose tissue, providing 90,000 (kcal) of energy .This is enough energy to complete multiple marathons and many more resistance exercise sessions. Fat is much more than fuel.
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Fat Digestion and Absorption
Of course, in order to take advantage of fat as a fuel source. An athlete must digest (break down) and absorb it into the body. Fat digestion begins in the mouth with an enzyme called lingual lipase; the further broken down by gastric and pancreatic lipases. Bile, which is produced in the liver and stored and secreted on demand by the gallbladder, then mixes with and emulsifies the partially digested fat in the proximal small intestine. then, almost strangely, these broken up fatty acids and glycerol molecules are recombined in the intestinal cell as they are packaged into chylomicrons and sent into the lymphatic circulation. Ultimately, the absorbed packages of fat enter the blood and have their contents extracted by an enzyme lipoprotein lipase .It is only then that the constituent fatty acids can be transported into a fat cell or working muscle cell. Once in muscles, they can enter the mitochondria [mitochondria is the energy house of cell] as a fuel. During nonfeed periods, the scenario changes somewhat. It is mostly at this time the free fatty acids are derived from adipose cell storage, under the influence of adrenaline and the enzyme hormone sensitive lipase. The mobilized free fatty acids can circulate to working muscles escorted by the albumin protein
[see the figure to understand the steps in dietary fat digestion, absorption, transport, and usage.]
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How Many Types of fat?
Fat contains only three atoms (carbon, hydrogen, and oxygen), but the ways in which these atoms are bonded to each other and their numbers give fats various classifications and biological functions. The following discussion deals with these differences. An understanding of the differences enables the athlete to choose the proper types of fat in order to optimize health and performance.
[Cholesterol]-{➤ cholesterol—A complex fatty substance with many important functions in the body; can be made in the body or supplied through foods of animal origin.}
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Cholesterol is not classified as a dietary fat but is an important lipid. Although it may hold negative connotations for most Americans, dietary cholesterol is actually a controversial substance. First, interpretations of its deleterious effects differ between the United States and Canada. Canadian authorities deemphasize its impact on actual serum cholesterol concentrations and cardiovascular risk (McDonald 2004) and do not consider the common U.S. recommendation to restrict dietary cholesterol to less than 300 mg per day important enough for inclusion in Canada’s dietary guidelines. This is not to say that Canadians view circulating cholesterol as without impact on cardiovascular risk; instead the view is that dietary cholesterol has a relatively minor influence on blood levels of cholesterol and probably cardiovascular disease. Second, dietary cholesterol may play as yet unrecognized roles in strength athletes. In a sense, dietary cholesterol may actually be emerging as advantageous. Early work by Reichmann and colleagues (2007) suggests correlations between dietary cholesterol intake and lean mass and strength gains among older resistance trainers (60-69 years). Although not causal, the relationship with lean mass gain was significant (R2 = 0.27), suggesting that more than a quarter of the variance in observed lean mass gain during resistance training was attributable to dietary cholesterol. Interestingly, this lends some credence to historical, less scientific suggestions from coaches that strength athletes should consume large amounts of whole eggs and beef. More research will be necessary in younger persons. As this cholesterol research is in very early stages, it is not clear how to best reconcile any potential benefits with the controversial potential adverse effects on vascular health.
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Dietary Fat and Performance
Certain examples suggest how the effects of fat differ between athletes and sedentary healthy persons or patients in clinical settings. For instance, physical training can favorably change the tissue ratios of fatty acids in the body. This beneficial, nondietary shift toward greater omega-3 content is not seen in non-exercisers. In addition, consumption of the lower-fat diet often pursued by athletes favorably changes tissue ratios of fatty acids. This is at least in part due to a lower presence of (and thus less competition from) omega-6 fatty acids. Many athletes do not realize they can reduce (improve) their tissue ratios of omega-6 to omega-3 by simply consuming less overall dietary fat. Extreme diets can become problematic, however. As one example, the “benefits” of very low-fat, high-fiber diets suggested by some researchers induce changes that athletes may want to avoid. For instance, reduced testosterone concentrations from such intakes may be beneficial to a patient with riskof androgen-dependent prostate cancer but may not be beneficial to an athlete who needs the additional 10% to 15% circulating testosterone. Most athletes are aware that testosterone is advantageous for athletic recovery and muscular growth.
Another popular and sometimes extreme dietary recommendation, decreased kilocalorie intake, may also be problematic for athletes. With the often large kilocalorie expenditures of training or the caloric demands of adding lean mass, it would not be advantageous for athletes to restrict the very energy that drives progress. All things considered, fat content of the diet can range from 20% to 40% of total kilocalories with no effect on strength performance.
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Fat as Exercise Fuel
The longer-term effects of dietary fat on an athlete are not the only consideration; it is important to understand more acute issues as well. Regarding dietary fat as fuel during exercise, two major phenomena are the “metabolic crossover effect and the “duration effect,” or “fat shift” . The former involves a crossover from fat oxidation at rest and at lower intensities toward carbohydrate usage at high intensities. That is, an inverse relationship exists between direct fat “burning” (measured by respiratory exchange ratio) and exercise intensity (measured via heart rate or Biochemical control and the immediacy of need for energy are reasons for this crossover. Even highly trained aerobic endurance athletes, with their enhanced capacity to oxidize fat, eventually “cross over” to carbohydrate use, albeit at higher intensities than less aerobically fit persons.
The duration effect, however, involves the opposite relationship. Exercise duration is positively correlated with fat use. During prolonged, low-intensity exercise (greater than 30 minutes), the use of carbohydrate to fuel the activity gradually shifts toward an increasing reliance on fat as the fuel. The greater reliance on fat can be demonstrated by measurement of glycerol levels in the blood. Recall that a triglyceride molecule consists of a glycerol molecule and three fatty acids. If fat is going to be used to fuel activity, the triglyceride molecule needs to be broken down (chemists use the term “hydrolysis” to refer to this reaction) into a free glycerol molecule and three free fatty acids. The glycerol and fatty acids are said to be “free” because they are not bound to each other as they were in the triglyceride form. As exercise duration increases, an associated increase of blood glycerol levels occurs (table 4.3), indicating that triglycerides have been broken down and that the fatty acids are being used to fuel the low intensity exercise.
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Two points about exercise for body fat loss are worth reiterating here. First, not all bodily fat is stored in adipose cells. A significant percentage comes from the roughly 300 g of stored intramuscular triacylglycerol. Research has clarified that these muscle lipid droplets are a portion of the oxidized fat seen with use of metabolic cart systems. Second, the crossover and the duration phenomena do not necessarily suggest that body fat reduction is only achieved directly during fasted, low- to moderate-intensity prolonged exercise. Indeed, repeat bouts of high-intensity exercise stimulate mitochondrial biogenesis that would enhance fat usage throughout an athlete’s day. Further, high-intensity training reduces glycogen stores that would subsequently be refilled by ingested carbohydrate, a nutrient that may otherwise be converted and stored as body fat (these are key reasons many power athletes are so lean). The choice of exercise intensity and duration, then, is partly determined by the athlete’s need for aerobic conditioning then, is partly determined by the athlete’s need for aerobic conditioning
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Summary Points
- Fat is the primary fuel at rest and during low-intensity exercise.
- Fat comes in a wide variety of types, some of which are essential,including linolenic acid from flax and walnuts (omega-3, polyunsaturated), EPA and DHA from fish oil (omega-3, polyunsaturated), and oleic acid from olive and canola oils (omega-9, monounsaturated).
- Fat confers nutraceutical benefits, including helping to maintain sex hormones, potentially enhancing mood, reducing inflammation, and assisting in body fat control.
- It is recommended that athletes consume a habitual diet of approximately 30% fat. Of this 30%, 10% should be saturated, 10% polyunsaturated, and 10% monounsaturated.
- Diets that are too low in fat are associated with reduced testosterone concentrations and exercise performance.
- Consuming too much fat can lead to the overconsumption of total calories, which leads to weight gain in the form of body fat.
- Fat supplements (conjugated linoleic acid, medium-chain fatty acids, and structured triglycerides) have not consistently demonstrated improvements in exercise performance.
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