Ah, weight loss: one of the most desirable goals today.
Go on Google or Youtube, type ‘how to lose weight,’ and you’ll be presented with tens of millions of results, each promising the secrets to effortless and sustainable weight loss.
But what does it truly take to lose weight? More importantly, are there things we can eat (or drink) to make the process easier for ourselves?
Let’s find out.
What Does it Take to Lose Weight?
Despite the complexity surrounding the topic, weight loss is relatively straightforward:
You need to establish and maintain a calorie deficit for a specific period (1). In other words, you have to consume fewer calories than you burn. Doing so will force your body to break down fat and lean tissue for the remaining energy it needs to function. For example, if you’re burning an average of 2,500 calories daily but are only consuming 2,000, you’re in a 500-calorie deficit.
Aside from being in a calorie deficit, you should also do some resistance training to create a stimulus, forcing your body to maintain the muscle you have (2). Coupled with a high protein intake and adequate sleep, consistent training will help you lose primarily fat and maintain your athletic abilities (3, 4).
Cardio, caffeine, and other things can support the entire process, but it all comes down to being in a calorie deficit until you reach your goal.
While we are at it, it’s also worth noting that there are no fat-burning foods. By definition, eating implies that you’re ingesting calories, which is the opposite of what you need to do for weight loss. Certain foods are more beneficial for weight loss because they offer fewer calories, supply your body with nutrients, and make it easier to stick with caloric restriction.
How Bone Broth Helps With Weight Loss
There are two primary ways in which consuming bone broth helps with weight loss:
First, bone broth is fantastic for weight loss because it helps us maintain our muscle mass more effectively. Thanks to the protein inside, your body has more building blocks to support its lean tissue (3). As a result, you lose more fat and achieve a lean and athletic look. You also recover better from training sessions and maintain your athletic performance. Plus, losing more fat means you get to reach your goals quicker. For example, instead of losing 25 lbs (15 lbs of fat and 10 lbs of muscle), you might only need to lose 15, 17, or 20 lbs.
Second, bone broth improves satiety because it fills up your stomach and provides protein––the nutrient with a high satiety score (5). As a result, you feel fuller between meals and can easily stick with caloric restriction. The effect is essential for your long-term weight loss success because hunger is one of the biggest struggles folks have when dieting to get lean.
Weight loss might seem complex or difficult to achieve, but it isn’t. All you need is to understand how your body works and be consistent with the calorie deficit. Consuming bone broth is one good way to make that happen without feeling deprived.