Lipolysis for Weight Loss
Lipolysis or breakdown of lipids (or fats) in the body is important to achieve sustainable weight loss.
Lipolysis and Weight Loss
Your body weight is the combination of the weight of the body fats and the lean body mass (your muscles, bones, water, blood and tissues and everything else).
So you can lose weight by either breaking down the body fats (lipolysis) or reducing the lean muscle component of the body.
Advantages of Lipolysis for Weight Loss
Losing weight by burning fats is difficult, but is healthier and the results are long term. Losing lean muscle such as body fluids and muscle is relatively easier and can be achieved by fad diets. Though the results are impressive, they are usually short term.
Losing lean muscle is harmful to the body, while weight loss achieved through lipolysis improves overall health, because by losing the excess fatty layers, all organs are able to function more efficiently.
Lipolysis means oxidation of fats into energy, increasing your energy levels, while weight loss through lean muscle loss can leave you exhausted.
Now that the importance of lipolysis in weight loss is established, let us consider the factors that influence Lipolysis
All factors influencing lipolysis come under your diet or your exercise schedule.
Dietary Factors that Influence Lipolysis
- 1. Starvation diets are a No-No
The biggest mistake is to starve yourself for losing weight. When you starve, the body is deprived of essential calories. And it responds by getting into a ‘panic’ mode and conserving all available energy sources in the body. So even the normal course lipolysis that takes place in the body will not occur if you starve.
- 2. Include low calorie foods in the diet
Choose low calorie alternatives for your favorite foods. As the calories delivered by such foods are low, the body experiences a fuel deficit. So it is forced to burn the stored fats to meet its energy requirements, thus promoting lipolysis.
- 3. Reduce Carbohydrate intake
This also works in the same way as above. Carbohydrates are easy to break down and the preferred source of energy by the body. So long as dietary carbohydrates continue to be available, lipolysis will be slow. With lack of carbohydrates, body will be forced to burn stored fats for energy.
Exercise Factors that Influence Lipolysis
- i. Strength Training Exercises
Strength training exercises such as lifting weights, release the fatty acids stored in the muscle tissue. As the exercise progresses, these fats are oxidized to meet the increased energy requirements of the body due to the exercise, increasing lipolysis.
- ii. Intensity of Exercise
High intensity exercises do not cause greater fat burning. Each individual has a ‘Fat Max’ zone at which intensity maximum lipolysis occurs. When exercise intensity increases beyond this point, lipolyisis may actually slow down.
- iii. Aerobic Exercises
Aerobic exercises that include cardio activities like running, walking swimming increase oxygen circulation in the body. This oxygen combines more effectively with fats (and not carbohydrates and proteins) to provide energy, thereby increasing lipolysis.
By adopting these positive lipolysis factors, you can achieve sustained weight loss results.