Welcome to today's video my name is Emil.
I'm from Training By Matthews and in today's video we are going to be talkingweight loss, but a very specific part of that, which is increasing your caloricoutput.
So when you're trying to lose weight you can of course consume fewercalories, but you can also make sure that you are burning more calories.
Why do wewant to look at that? Because by burning more calories we will be allowed to eatmore food, while still maintaining weight loss, which for some can make iteasier for you to adhere to your diet.
Now before we jump into this I'm justgoing to quickly cover what we're going to be talking about.
So we're going tocover the actual calories in vs calories out equation very briefly, andthen we're going to jump into the calories out section of that, which isyour total daily energy expenditure.
And as you can see here that is made up of afew different sections and we're gonna cover each section by answering thesethree questions.
I'm gonna tell you what it is, which is always good to know.
I'mgoing to tell you what you can expect to find happens to each section during aperiod of weight loss, and I'm gonna tell you what you can do about it.
So let's jump into it, the first one we're going to be talking about is againthe calories in vs calories out.
Now this just basically means that if youwant to lose weight you're gonna have to consume fewer calories than you areburning.
Now we are going to be looking at the calories out section ofthis, which is your total daily energy expenditure.
That IS your calories outand it just stands for the total amount of energy that you burn in a single day.
and like I said that TDEE: total daily energy expenditure, is made up of thesefour different things and we are gonna start by talking about your BMR.
Nowyour BMR, question number one what is it, is the amount of energy your body useswhen you're not actually doing anything.
So it is your body using energy to keepthe essential functions of your body working.
So that is your heartbeating, your lungs pulling air in and pushing air out and so on and so on.
What can we expect happens during a period of weight loss? Well you can expect it todecrease, but what can we do about it? Well you can'tstop it from decreasing.
But you can minimize how much it decreases by tryingto maintain as much Lean Body Mass as possible.
Now your Lean Body Mass isbasically everything other than your fat mass, so that is your muscles, your bones, ligaments and so on.
How do we maintain that? Well two options, both are very goodto do.
Number one: try to eat a protein-rich diet.
Number two: try to performsome form of resistance exercise, Part number two! Non-exercise activitythermogenesis or NEAT.
Now question number one, what is it? Your NEAT is theamount of energy that your body uses on activities that aren't classed asexercise activity.
So that could be running after the bus because you'relate, or walking up the stairs to your apartment and so on.
What can we expectduring a pair of weight loss? Well you can expect it to decrease.
What can we doabout it? Well luckily there are things we can do about it.
There is a side ofneed that you can't really change, there are movements and fidgeting and stufflike that that you do without necessarily consciouslythinking about it.
And your body will actually down regulate these, but thereis still a conscious side to your NEAT.
You can still decide to do things thatwill require more energy such as walking up the stairs instead of taking theescalator, or cycling to work etc.
Okay! Section number three: your ExerciseActivity.
Now this is the one that most people know this is the going to the gym, going for a run, going for a walk and so on.
What can we expect happens during aperiod of weight loss? Well for some it will actually also decrease because theywill either not have the energy to continue training.
Or they will not havethe energy to train as hard as they did before.
But, question number three, whatcan we do about it? Well you can train for longer and thereby increase theamount of calories that you are expending.
Final one! Number four: ThermicEffect of Food or TEF.
Question number one what is it? Thisis the amount of energy that your body uses to break down and transportthe energy from your food into your body.
Now what can we expect happens during aperiod of weight loss? You can expect this to decrease because you just aren'teating as much food as you normally do and therefore aren't using as muchenergy to break it down.
Number 3: what can we do about it?Well you can eat a protein rich diet, so a lot like our BMR, a protein rich diet isa good thing but in this case it's because protein requires more energyfrom your body to be broken down compared to your carbs and your fats.
Andtherefore, that extra energy that's required will of course boost yourThermic Effect of Food.
So we've covered all four bases that make up the totaldaily energy expenditure, which is your caloric output.
Takeaways? Number one: yourbody is kind of working against you, it will down regulate and try to conserveenergy but what I really want you to take away from this, is that there issome conscious decisions that you can make in each of these four groups to tryand increase your caloric output.
Which again, hopefully, will make it easier foryou to adhere to your diet.
I hope this video helped you! If you have anyquestions or any topics that you want me to go through put them in the commentsbelow.
You can find me on Instagram @trainingbymatthews.
You can find me onFacebook: 'Training By Matthews'.
You can send me a message +45 29 29 86 42 that is my real number, and in general I hopethis video helps, have a great day.