Embracing Science-Based Weight Loss: A Personal Journey
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Chapter 1: Breaking Free from Traditional Dieting
I bid farewell to conventional dieting practices and embarked on a personal, science-informed journey to shed pounds.
Photo by bruce mars on Unsplash
Motivation to lose weight doesn't simply strike on a perfect, sunny day. Instead, it's a blend of choices, each with its associated opportunity costs. For every health-conscious decision, we often need to sacrifice an unhealthy aspect of our lives. For instance, opting for an earlier bedtime means missing out on late-night TV. Which is more valuable? Catching that last episode or getting restorative sleep?
Furthermore, various diets, like the ketogenic approach, require significant dietary changes, such as eliminating carbohydrates. This too presents an opportunity cost.
One major hurdle many of us face is the allure of instant gratification; we crave quick results. The desire to transform from overweight to fit in an instant often feels frustratingly out of reach. We fantasize about effortless weight loss, much like the dream of getting rich without effort.
However, the science of weight loss is far from straightforward. Here’s what I discovered through my journey. While some recommendations may hold scientific validity, I chose to follow my own path, which became a guiding principle for me.
Transforming into a fitness enthusiast was challenging, but I slowly made it my new normal. I focused on enhancing my physical stamina.
Section 1.1: Understanding Stamina and Exercise
Our capacity to burn calories effectively during workouts hinges on how long we can sustain this burn rate. This brings attention to our body’s endurance. A critical measure of stamina is maximal oxygen uptake (VO2max). Our cells undergo the tricarboxylic acid cycle (TCA) to process acetyl-CoA from either carbohydrates or fats. A solid VO2max makes high-intensity interval training (HIIT) particularly effective.
The acetyl-CoA molecules engage in a series of redox reactions, where electrons move through an electron transport chain (ETC) to ultimately combine with oxygen, resulting in water. Recognizing Coenzyme Q10 (CoQ10) as vital to the ETC, I decided to increase my intake, which proved beneficial.
The initial phase included a period of adaptation, where my mind suggested rest while my body felt ready to continue. I went from playing 45 minutes of badminton in a 2-hour session to eventually extending my playtime to 90 minutes.
Subsection 1.1.1: Exploring the nrf2 Pathway
Another area I explored was the nuclear respiratory factor 2 (nrf2) pathway, which boosts the production of glutathione antioxidants. This was crucial for managing any electron leakage from the ETC, ensuring cellular integrity.
Section 1.2: Caloric Balance and Nutritional Choices
Given my previous weight, maintaining a caloric deficit became essential. Energy balance indicates that consuming 2000 calories while burning only 1000 leads to weight gain. The COVID-19 lockdowns served as a stark example of this, as many experienced weight gain from increased snacking combined with reduced physical activity.
However, it’s not just about calorie count; the type of calories matters significantly. Protein intake is critical to counteract muscle breakdown from intense workouts. Additionally, I incorporated more fiber into my diet, which, while containing calories, is largely indigestible and helps manage hunger.
Addressing inflammation and supporting immune function is crucial during high-intensity workouts, which often lead to delayed onset muscle soreness (DOMS).
Chapter 2: The Science of Muscle Recovery
The video "Say Goodbye to Diet Culture! Focus on Health, Not Weight" explores the importance of shifting focus from quick fixes to sustainable health practices.
Exercise-induced muscle damage is common, particularly after strenuous activities like weightlifting or long-distance running. This damage activates the immune system, triggering a pro-inflammatory response.
In DOMS, M1 macrophages react to this signal, clearing damaged muscle cells. Once they finish, M2 macrophages take over, producing anti-inflammatory cytokines that promote recovery and strengthen the muscle fibers.
After a workout, while soreness may linger, proper recovery allows us to appreciate the efforts put into our health.
While I bear the "battle scars" of my journey, such as stretch marks, they serve as a reminder of my commitment. Supporting immune functions and managing inflammation through quality nutrition is essential for recovery.
After shedding 20kg, I find myself feeling a bit complacent, possibly due to the fatigue from the pandemic. Nevertheless, I’m determined to regain my previous fitness level.
Joel Yong, PhD, is a biochemical engineer, educator, and author of five eBooks available on Amazon. His mission is to demystify the biochemical processes of the body for broader understanding. Subscribe to my mailing list for more exclusive insights!