Buring body fat makes CO2 and H2O
Body fat becomes carbon dioxide you breathe out from membranes in your longs as oxygen then taken in through the same membranes to be transported by hemoglobin like magnetic attraction on the surfaces of red blood cells where O2 transfers to your cells for oxidative phosphorylation to make ATP from ADP in cell mitochondria. Water forms when body fats are burned as fuels after being converted to free fatty acids and glycerol that the cells use for energy to enable movement and thinking.
Eating less Food to Lower Calorie Intake Crucial for Fat Burning
In less than 1 minute you can eat enough food to power 5 hours of intense physical activity. Over-eating or dietary excess the reason people are obese and why more people are becoming obese. Serving sizes should be small enough to fit in your hands if you form both hands into a bowl shape.
If you are inactive or sit around in front of a computer all day or watch TV all day, then one meal per day can probably provide more than enough body fuel to maintain your body weight.
If you are lightly active and slightly better than sedentary and actually go for regular walks, then you can eat one big meal at lunch and a light dinner snack a few hours later and maintain your body weight.
If you are a child, teenager, have a fast metabolism or are very active physically and regularly workout to modern or intense levels where your sweating profusely and its hard to talk without taking another breath for 10 or 20 minutes 3 or 4 times per weeks or do a heavy physical manual labor job 5 days per week, then you can eat breakfast, lunch and dinner and probably keep a healthy body weight.
Losing Weight Means a Calorie Deficit
Movement is the key, fitness, activity, workout, sports, things that burn fat by engaging your muscles, or tearing your muscles with strength training so your build more muscles from foods you eat with proper nutrition and while you are sleeping and your body repairs muscles you worked while working out strength training.
I am talking about exercising your muscles hard enough to start breathing harder and getting body sweat. Sitting around too much, too often, not exercising, not walking, not hiking, not swimming, not doing at home chair exercises or something around the yard like yardwork that gets your blood flowing and causes your muscles powering the movement to burn body fat.
Highly Active People Need More Food
Olympic athletes, fitness enthusiast, gym trainers, people that workout deliberately, industrial athletes that dig ditches manually with shovels or do hard manual labor or deliver heavy packages jumping in and out of a truck all day. These people need more food than an office worker or retired person or typical inactive American adult who is overweight taking multiple medications for diseases caused by eating too for their low activity levels.
Staying Physically Active Means
Physical activities that raise your blood pressure, pulse rate, breathing and cause the fitness rings to spin on your Apple Watch. I am talking about standing and walking and moving around enough to stave off the damaging effects of being sedentary, known as "Sitting Diseases" in gerontology of the science of advanced aging. A lot of retired people for example end up dying within a few years of retirement if they sit around watching TV all day eating snacks from Costco out of bags.
Key Pillars of Staying Thin, Fit, Stronger & Healthier
Get enough higher quality sleep by going to bed earlier, less caffeine and only early in the day, moderate alcohol consumption long before bed time if you're going to drink beverages containing alcohol so your body has a chance to metabolize the ethanol, since alcohol consumed near bed time may cause you to pass out at first, it actually disturbs sleep, and the reduces sleep quality of a very drunk person in part because ethanol's metabolite a stimulating irritate that wakes people up and causes light choppy sleeping making the hangover worse.
Food and nutrition are complicated because people use all sorts of cues, their history, what they think the food looks like, things they learned from family, cultural trends, societal trends, stress eating, coping with food abuse and many other issues like the color, texture, smell or look of food, which varies widely around the world, just as people do.
Skip a meal, drink a glass of water and go hungry. Skip dinner and go to bed earlier or do like me and skip breakfast and drink black coffee, water or tea with nothing added in the morning and don't eat anything until you have been away from 5 am until at least 11am or noon, then stop eating before 7 pm, unless you were really active and worked out.
Think of an intense workout as a free pass for more food intake and keep an eye on your body weight by using a body scale at home a few times per month. Do not daily weight, especially if your strength training as that will add muscles that help you to burn body fat when you are doing cardio working out.
Use an Apple Watch or other fitness tracker and turn on the fitness features with coaching to encourage you to wake up at the same time every day, to do fitness activities for credit, and to keep yourself accountable to your health fitness and overall weight goal to lose body fat or lose weight.
Get with a friend by texting or calling and asking them to go for a walk with you before or after work or on Saturday or Sunday. You could sign up and play a sport you used to play as a kid or during your childhood and a school student in PE or after school. Intermural sports are available to people of all ages and that can build team moral and get you connected to other people trying to lose weight. Check Facebook groups for weight loss in your area or ask your family and friends about anyone else looking to lose weight and become fitter, stronger, and happier.
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