BMR: As you’re sat reading this there are a bunch of chemical processes occurring inside of you like, your brain using calories to process this article, your eyes flicking from the phone screen to the pretty girl sat opposite, simultaneously making your heart beat faster as she stares back. All of this stuff, believe it or not, burns calories and is your BMR or Basal Metabolic Rate. BMR makes up the chunk of your metabolism and accounts for around 60-70% in most people.
NEAT: Non-Exercise Activity Thermogenesis is all the activity that isn’t intentional exercise; fidgeting, walking, playing with your dog, etc. NEAT accounts for around 30% of total energy expenditure, but can be higher for certain people depending on how intensive their job is.
EAT: Exercise Activity Thermogenesis is intentional exercise. Depending on what sort of exercises you perform, the number of calories you burn can vary. For example, strength training would burn fewer calories than an hour of running. For most of us, EAT accounts for around 10-15% of calorie expenditure. Which is why it’s fairly impossible to out train your diet.
TEF: Thermic Effect of Food is the number of calories you burn digesting food. Even though TEF accounts for only 5-10%, it still factors into energy expenditure.
5. (Body) weight is everything that makes up your body mass — things like your muscles, body fat, organs, water, bones, etc. Weight loss is easy: deplete your water levels, remove carbs from your diet …hell, stop eating altogether and you’ll lose ‘weight’. You’ll probably also die.
Fat loss is the process of losing body fat while maintaining your muscle mass and/or even gaining muscle mass.
With that in mind, there are a few key requisites to a good fat loss plan.
Sufficient protein intake
Engage in strength training
A reasonable calorie deficit