Some articles on weight loss are getting a bit nuts these days. New scientific studies that focus on how metabolism works are great and valuable in their own right, but there is nothing wrong with the discovery that magical new “tips” for weight loss. Some recent pieces of prestigious journals, which sought to eliminate the myths of weight loss and the individual diet, suggest that the treatment community is tired of the hype and baseless assumptions that have stirred public discussion.
When it comes down to it, the things that we know to be true about weight loss are relatively simple and certainly very few. These are extremely effective when executed in reality. So, from the researchers who have been studied these things for decades, what we know about weight loss today is actually a seven-point spread about how the body grows, decreases, and maintains its weight.
1. Practice Trumps dieting
We hear a lot that a little exercise is the key to weight loss. Taking the stairs instead the lift will make difference for example. But in fact it is far more efficient to cut calories, says Samuel Klein, MD, of the University of Washington’s School of Medicine. Reducing dietary intake is more effective than increasing physical activity to achieve weight loss. If you want to gain 300 kcal of energy, you can run 3 miles in the park or eat 2 ounces of potato chips. “It’s that simple. Of course, the two will be better together.
The problem is that when you rely on exercise or practice alone. it often backfires for a number of reasons. This is partly due to the effects of exercise on hunger and the appetite hormone, which makes you feel noticeably shark after exercise. Klein says, “If you walk fast for an hour and burn 400 calories,” and then drink beer and pizza afterward because exercise makes you feel hungry you may eat more calories than you burn. It could always be beer and pizza, but people naturally compensate for the calories they expend.
The other problem with exercise other than diet is that it is exhausting and, again, the body will compensate. “If this trial makes you tired so that you become more sedentary for the rest of the day, you may not feel any net negative energy,” Klein says. Some of the calories we burn come from our initial activity throughout the day – so if you wipe out after exercise and are more likely to sit on the couch afterwards on, you lose the energy deficit you get from your jog.
2. Exercises can help to fix a “broken” metabolism, especially during maintenance
“People used to come to the doctor’s office and say,” My metabolism is gone, “said James Hill, a PhD at the University of Colorado. “We have never had evidence that this actually was, until recently. We were wrong – it was! “Although exercise may not be as important for weight loss as calorie restriction, as Hill says, it is important in another way: It starts repairing a broken metabolism.7
“A lot of what we know in this area comes from NASA, bed rest studies,” he says. “Within a few days of non-functioning, metabolism is not complicated. You start to move again and it starts to change “” Your metabolism can never go back to “normal” (more on that below) but the evidence indicates that it can really rise again, by moving your body back into the body. May in every day.
Part of the reason why exercise is so critical at the maintenance stage is that it is known to be more difficult than the weight loss phase. Michael Jensen, MD of Mayo Clinic, says, basically, it buys us some wiggle rooms. “Exercise loss is very important for maintaining weight, and people who are not physically active are more likely to gain weight. We think this is partly because there is little flexibility in consuming your diet with the extra calories burned from physical activity, so you do not rely so much on eating disorders; It makes it more tolerable ””
3. You have to work harder than other guy – probably forever
Although exercise can help to correct a metabolism that has not been pushed for a long time, the serious reality is that it can never go back before you gain weight. So if you have excess weight or obesity and you lose weight, then maintaining this loss probably means you have to work harder than other people, maybe good said, “The sad thing is, once you became obese or something. it will take a bit more practice to maintain it. It does not come back naturally. ” Not reality, but coming to terms with it all of a sudden, he says, so you won’t be disappointed if you discover that you want to do more. Longer-term than your friend who has never been overweight.
Building muscle can help your body burn a few more calories throughout the day, but it is likely that you will need to work more aerobically for a longer period of time. Hill adds “” This is not fair, but it is. “Once you understand it, you know it and it’s even better. Because you can work with it. “
4. There is no magical combination of food
We often think that if we discover the “right” combination of foods, we will lose weight in magic or maintain what we have lost. There are low diets, low carb diets, low glycemic diets, paleo diets and lots of repetitions. Jensen points out tat there doesn’t really seem to be a “proper” diet, and there doesn’t seem to be any evidence that a particular diet will work better with a person’s specific metabolism. He says, “The great myth here is that it’s a magic blend of food – be it protein, vegetarian and whatever you have – it can become unique because of its unique interaction with your metabolism. we know a lot about it. It helps to lose weight. If you follow them there is no magic diet, all yachts will work.
5. A calorie is a calorie!
And for energy balance, that’s the number of important calories. Weight loss on the Twinkie Diet proves this morality
Last year, Mark Haub at Kansas State University’s Mark Haub lost 27 pounds by eating Kansas junk food. This is certainly true – at least in theory and sometimes in practice – all calories are created equal.“From the most importa7nt of body weight,” adds Marion Nestle, PhD, of NYU. From a health perspective, eating your veggies is good! It’s easier to eat more calories from junk food than healthy food. But it can be done. “
But for other reasons, the source of calories is obviously important. “One of the main determinants of the amount of food we consume in real-world situations is the quality of the calories. First, no one increases veggies, so at a practical level this is a non-issue.” However, considering where the calories come from. Satisfaction has their effect on them, “he added, and this is partly psychology and partial biology.
Indeed, the food industry” is a joy that has created a whole new field of food science to study the subject, where foods are designed to grow they are satisfied. And the amount of money needed to feel fulfilled. On the one hand, Katz says, “We have ‘point-of-resort’ science that can tell us that the food industry can be processed to increase the amount of calories needed to reach nutrition. Our research has an essential body of work, showing that it is ‘more nutritious’ Means, among other things, an opportunity to supplement low calories.
It is true that the type of foods you eat can affect your metabolism over time, so these can also be important, but once they are done, reducing the calorie intake creates the energy deficit needed to lose weight. So the key is not what calories, but to understand we have to “trade” our food, says Kats – that diet is less frequent and calorie less frequent, intensive for calorie-rich foods, and less nutritious: bulkier, less powerful, lower quality protein. Rich, less glycemic index and more fibrous.
6. It’s all about the brain
As my colleagues have reported (here and here) when it comes down to it, it’s the body or metabolism that doesn’t actually create the extra weight or the obesity – it’s the brain. We all understand that poor decisions can make you lose weight, and losing the best decisions can make you lose. The problem is, over time, that there are important changes in how poor decisions govern the brain – and amazingly, the responses to hunger and starvation processes. Any pattern of behavior keeps the nerve in track for years, and additional preparation is no exception.
The good news is that there is growing evidence that, in large part, the brain may “fix” itself (e.g., calorie restriction, healthy diet choices and exercise) after exposure to new behavioral patterns. Although there may be some “damage” to the brain, especially how the hunger and satisfaction hormones work, over time it can correct itself to a great degree. The key is time-consuming and like other behavioral changes, it is finally a practice. “We want to change behavior here,” says Hill. “Anyone who tells you this is going to happen in 12 weeks, is fake. We’re trying to be wise again. Neurobiology is saying a lot about what is happening with our weight loss and weight loss. It’s a long way of developing new habits, rituals, routines. It takes months, months, and years, but it does.
7. Cutting down sugar:
Consuming high amounts of sugar is associated not only with diabetes, but also with weight gain. This is due to the body’s complex processes for sugar metabolism. The sugar consumed in the ordinary course is converted into energy for serving, however, if the body exceeds the required amount, this sugar is converted to glycogen by insulin. Glycogen is again sugar in nature.
However, our body has a very limited ability to store glycogen, when the marginal edge is reached, these sugars are converted into fat and accumulated in muscle tissue and other cells of the body. Thus resulting in obesity. If you want to lose weight, you need to monitor your sugar intake to the extent that you get only the amount of sugar you need. Also, if sugar is unavailable to produce the body, fats are broken down to meet the body’s energy demand. This way the excess fat will burn.
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