When we talk about losing weight, we mean fat loss, since our goal is to lose fat and maintain muscle.
We have to preserve muscle for several reasons:
Muscle makes our metabolism go faster and therefore consume more calories.
The second reason is to counteract the " sarcopenia ", process by which as of 40 years we lose muscle mass if we do not stimulate the muscle for its growth.
To lose fat we have to fulfill several requirements:
That our caloric intake is lower than our caloric requirement. This balance can be done on a daily or weekly basis. To carry out this reduction, different strategies can be planned such as intermittent fasting (fasting from 12 to 16 hours), 24-hour fasting or caloric reduction of the calories in the intakes.
Absence of insulin in the blood, as long as there is insulin in the blood (it is secreted by the pancreas when eating) no hormone that burns fats will appear. Glucagon. Glucagon is one of the fat-burning hormones. It is stimulated with:
The exercise where several muscle groups are involved, compound exercises.
Ingesting protein increases glucagon levels.
Fasting: Our body reduces the reserves of glycogen, stores that we have in the liver and muscles, once the glycogen level is reduced, the fat-burning hormones are activated and our body is in catabolic mode, where it uses their own resources to obtain energy, that is, fats in addition to muscle glycogen.
This mechanism of fat burning is an ancestral mechanism that our body possesses, but our current habits and our lifestyle have made it unusual to use our fats as an energy source, and therefore recovering this ability requires a process.
The process consists of disengaging our body from dependence on glycogen to obtain energy and train it to be efficient in producing energy from our fat reserves.
This training consists of a progressive adaptation to be a longer time fasting, where our body uses its fats as a source of energy, and where also, after 12 hours begins a process called "Autophagy ".
Autophagy is a recent discovery, Nobel Prize for the medicine year 2016 awarded to the Japanese Yoshinori Ohsumi, by which the senescent cells are recycled and their materials (amino acids and fatty acids) are used by our body.
The senescent cells are damaged cells, which have stopped performing their functions and are showing signs of inflammation and making the effect of a rotten apple in an apple basket.