Say goodbye to your belly and get in shape

You can almost set your watch by it: after the turn of the year, at the beginning of January, gym memberships skyrocket. Training areas are packed, and newcomers are motivated and determined to turn their New Year's resolutions into reality. Yet, often the enthusiasm fades after just a month or two. The gyms empty out and the resolutions vanish. Why? It is often because the path is more strenuous and longer than many initially think. It doesn't matter whether you simply want to get a bit fitter, get rid of your spare tire, or even have the goal of getting into the best shape of your life. With the right strategy, a little understanding of your body's basic processes, and a pinch of patience, all of this is achievable. But what exactly happens in your body, how can you proceed, and what is truly important?

Why does the body build up fat at all?

Fat is a valuable energy source for the body and a very efficient way to store energy. If you consume more calories than your body uses, it stores the excess energy as fat. This depot serves as a reserve for times when energy intake is lower. Evolutionarily speaking, accumulating fat was crucial for survival, especially in times of food scarcity. Nowadays, where food is constantly available and often high in calories in our part of the world, an excess leads to overweight if there is no sufficient physical activity or regulation of calorie intake.

What does your body's energy requirement have to do with it?

Your body has a basal metabolic rate, which is the amount of energy it needs to maintain basic functions like breathing, heartbeat, and cell regeneration. On top of this is the activity energy expenditure, which results from movement, exercise, and everyday activities. The sum of these is your total daily energy expenditure. To lose weight and lose belly fat, you must put your body into a caloric deficit. This means you consume less energy than your body uses. As a result, your body falls back on its energy stores and reduces fat mass.

You achieve a caloric deficit by either eating less, burning more calories, or a combination of both. But how effective are these two approaches?

Where is the misconception about losing weight?

One kilogram of body fat is equivalent to about 8,000 calories. So, to lose 1 kg of fat, you must achieve a total deficit of 8,000 calories. You can achieve this through eating less, moving more, or a combination of both. If you manage a daily deficit of 500 kcal, for example, it would theoretically take about 16 days to burn off 1 kg of fat.

Saving via diet

Saving 500 kcal through your diet is relatively easy. For instance, 100g of chocolate has about 550 kcal depending on the type, a liter of Coca Cola 420 kcal, a Big Mac 498 kcal, or a store-bought sandwich 400-700 kcal. If you replace these things with water, a salad, or something home-cooked, you are almost at your goal.

Saving through more movement

One hour of jogging at moderate intensity burns about 400-600 kcal depending on body weight. This means you would have to go running for an hour every day to create a caloric deficit of 500 kcal.

This shows that controlling your diet is the more efficient lever for a caloric deficit. However, exercise and sports are important supplements to boost your metabolism and shape your body.

The key to getting in shape is strength training

Many people rely exclusively on endurance training or a caloric deficit when trying to lose weight, but strength training should be a central part of your plan. Why? Because it doesn't just help burn calories, it also shapes your body in the long term, and you build muscle. More muscle leads to an increase in your basal metabolic rate, which in turn boosts metabolism and burns more calories.

Benefits of strength training

Maintenance of muscle mass: When losing weight, you lose not just fat, but potentially muscle as well. Strength training helps to maintain or even build muscle mass.

Higher caloric expenditure: Muscles burn more energy even at rest. More muscle, therefore, means a higher basal metabolic rate.

Body shaping: Strength training ensures a defined and toned appearance.

Why being overweight is unhealthy

Being overweight also has significant effects on health. This refers to ranges starting at a body fat percentage of 30-35% for women and over 25% for men. Ideally, the body fat percentage for women should be 18 to 28% and 10 to 20% for men.

Cardiovascular diseases: Excess weight puts a strain on the heart and can lead to high blood pressure, arteriosclerosis, and an increased risk of heart attacks.

Type 2 diabetes: A high body fat percentage, especially in the abdominal area, increases insulin resistance and thus the risk of diabetes.

Joint problems: Extra weight puts stress on joints, which can lead to wear and pain, primarily in the knees and hips.

Increased cancer risk: Studies show that being overweight can increase the risk of certain types of cancer, such as colon and breast cancer.

Reduced quality of life: Being overweight can limit mobility, impair fitness, and negatively affect general well-being.

Influence on the hormonal balance: A high body fat percentage promotes insulin resistance, can encourage the overproduction of estrogen, increases cortisol levels, and promotes inflammatory processes in the body. Visceral fat is mainly responsible for this.

Reducing excess weight not only improves physical health but also boosts self-confidence and zest for life.

Conclusion

To get in shape, you must understand and consistently apply the principle of the caloric deficit. The most effective method is a conscious diet supplemented by movement and strength training. While diet is the decisive factor for weight loss and fat loss, strength training ensures your body looks more toned and defined. Success is not a question of perfection, but of consistency. Small, sustainable changes in your lifestyle add up over weeks and months to visible results.