Do you need to eat less to lose weight?

It's a no brainer right? Calories in versus calories out...?

If you're trying to lose weight then stop eating so much tubby...

Well is it that really true... how many people actually overeat? Not in a meal, or in a day, but consistently and over a period of time?

Of course we have all seen the car crash TV about the 2 tonne teenager, but if we are looking at the general population over the period of a week-10 days people are generally consuming the amount of calories that they need.

If a person is consistently and continually over eating then they would be consistently and continually gaining weight. In the majority of people is that the case? Or are they a bit over weight and just staying there....?

The answer is that the significant majority of people wanting to change their body composition are at a consistent weight (i.e., not gaining or losing) just not the weight they want to be at, or perhaps more importantly, not at the composition they want to be at.

How many times have we all done it – pigged out at lunch and just had a bit of toast for dinner? Skipped breakfast and grabbed an extra sandwich at lunchtime? We can say that we are over eating at specific points of the day – but over the whole day – or over the whole week most people are under eating just as often as they over eat. And over a week long period are more than likely taking in exactly the number of calories they need to maintain their current bodyweight. Why this happens we can talk at great length about, but the broad summary is that the human body does not like change – and will do everything it can to preserve the 'norm' (termed homeostasis).

The typical westerner moderately overweight will be eating 2 meals per day (3 if you class a bowl of refined carbs, preservatives and a splash of lactose as a meal). Mr Typical will be splitting the significant majority of his daily calorie intake between two (most likely oversize) meals at breakfast and dinner.

Now what is the problem with that we may ask.....?

If Mr Typical was a crocodile not a lot. A croc will eat its own bodyweight in meat then sleep it off for a couple of weeks. Lucky crocodile does not devour a wildebeest then have to help baby crocodile with his homework and change the tyre on Mrs Crocodile's VW.

Mr Typical lives in a 24 hour world. So what is happening to the food Mr Typical is consuming in his twice daily feeds?

Well – depending on how active he is being at the time he is using what he needs for energy and the rest goes into reserves, his reserves being his fat cells.

But if he skips breakfast wont he burn that off again in the 10+ hours between his evening meal and his lunch?

If only it were that simple.

Of the three macronutients: Carbohydrate, Protein and Fat. The body will digest and utilise them in exactly that order.

Now as Mr Typical's calorie needs are relatively consistent during the 17 hours he is awake, during the large gaps between his feeds he will rely on stored fuels. He will have a limited amount of carbohydtrate stored as glycogen in the liver and skeletal muscle, but during these 'fasts' he will primarily be relying on his proteins. You guessed it – that's his muscle tissue.

And which muscle tissue is at risk? That which he uses the least of course.

So Mr Typical can go from overeat, to intermittent calorie deficit and what is happening is he will lay down more bodyfat and literally eat away at those muscles he uses the least. He will maintain his constant body mass, but his 'condition' will be deteriorating exponentially. He is getting fatter, whilst his under active muscles are getting weaker.

If Mr Typical sits down at work we can take a guess that the glutes, abs and upper back are underactive and will be at the top of the menu, (see Use it or Lose it). Mr Typical is getting a pot belly, round shoulders and a flat ass to go along with his low energy and poor mood (see The Insulin Balance).

So what is the answer?

The answer can be found by understanding a couple of basic principles of metabolism. Metabolism is the process whereby energy is released from food. It is dependent on a number of factors ranging from climate, mood, to having chosen your parents correctly. However, it does have one, very significant influencer – eating. The process of putting food in your mouth starts a hormonal cascade that results in an increased 'turnover' of nutrients. Now it is possible to cheat the system, and some studies have shown that chewing gum can stimulate peristalsis and increase metabolism – but for now Mr Typical is just going to eat.

We have already discussed the fact that energy is most readily available from Carbs, then Proteins, and finally fats. And that what is not used is stored for later. This is due to the fact that the body uses glucose for energy, and that glucose is the most simple form of carbohydrate.

In fact all carbohydtrates are essentially sugars of various degrees of complexity. Anything that the body wants to use for energy must first be broken down into a sugar – and that includes proteins and fats.

Proteins and fats can be used for their prime functions (cellular regeneration and hormonal function respectively) as well as being metabolised into a carbohydtrate, whereas carbohydtrates can either be used as energy or go into the storage tank.

Conclusion – if Mr Typical applies these two principles, along with some common sense – he can feed himself regularly, keeping his metabolism stimulated and improving his turnover of nutrients. He can also adjust the ratio of the foods he is taking in, understanding that carbohydtrates are a fuel for energy, and the more simple or refined the sugar, the more quickly it needs to be used.

In short we can feed Mr Typical regular, high protein, high fat meals. Top up his glycogen stores with carbs when he will need it for exercise, and we can create a significant shift in his body composition. Complement that with a progressive high intensity training programme and we can do something dramatic.

He will be eating more solid food, more frequently, feeling more full, and certainly wont be feeling like he's on a diet.

So can you lose body fat by eating more? You bet your under active glutes you can.