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March 30 2016


Losing Weight - Things to consider


There are many reasons why obesity is bad for your health. It can, for example, cause or aggravate diabetes. Obesity is also a risk factor for coronary disease and other cardiovascular problems.

So what do you have to do to lose weight?

Eat less and move more is the trite answer usually received by someone who is overweight.

Of course you can lose weight by reducing what food you're eating (energy intake) or enhancing the amount of exercise you obtain (energy output).

But the problem of effective weight-loss is more complex than simply changing into your market between the calories you eat and the calories you expend in your daily activities.

The search for an effective weight-loss formula requires solutions to these four questions:

 Does genetics play a role in your weight problems and, if so, what can you do regarding it?
 How many calories must you cut from your diet to get rid of one pound or kilogram?
 What are the most useful types of foods (carbs, fats or proteins) to reduce for losing weight?
 Is exercise much good in helping you lose weight or for keeping weight off?

weight lose tips

How genes affect weight

Many people do their utmost to lose weight without much success. In particular, once they have lost several kilos, they think it is extremely difficult to keep their weight down... it just rises back up again.

This means that the problem is genetic.

In fact, more than 30 genes have already been linked to obesity. Usually the one with the strongest link could be the fat mass and obesity associated gene (FTO).

The obesity-risk variant in the FTO gene affects one in six of people. Studies suggest that persons who've this gene are 70% prone to become obese.

Based on research published in britain in 2013 inside the Journal of Clinical Investigation, people who have this gene have higher levels of the ghrelin, the hunger hormone, in their blood. This means they understand feel hungry again right after eating a meal.

Furthermore, real-time brain imaging signifies that the FTO gene variation changes the way the brain responds to ghrelin and images of food within the regions of the brain for this control of eating and reward.

These bits of information explain why people who have the obesity-risk variant with the FTO gene eat more and prefer higher calorie foods... even before they become overweight... compared with those with the low-risk version of the gene.

The FTO gene is not only genetic reason for obesity, which is likely to be due to the sum of several genes working together.

If you have these 'bad' genes, however, you are not necessarily destined to become overweight... but you are more likely to end up obese in case you over-eat.

Having these genes also means that you will need to exercise greater discipline over your diet plan throughout out your life, especially when you have managed to shred some weight and want to keep them off.

How many calories should you cut to lose weight naturally?

The big question for dieters is definitely... how many calories do I need to cut out of my diet as a way to reduce my weight by the set amount, eg 1 lb or kilogram?

Once upon a time there was a clear-cut answer to this question.

In 1958 Max Wishnofsky, a whole new York doctor, wrote a paper that summarized everything known during those times about how calories are saved in our bodies. He figured, if your weight has held steady, it will take a deficit of three,500 calories to lose one pound (454 grams) in weight.

You could create the calorie deficit either when you eat less or exercising more (utilise more calories).

By way of example, if your weight is holding steady on a diet of 2,000 calories every day and you reduce your intake to 1,500 calories each day, you will lose one pound (nearly half a kilo) in a week, ie 52 pounds or 24kg 12 months.

Alternatively you could burn an extra 500 calories every day (through exercise) to lose precisely the same amounts of weight within the same time periods.

For a long time, the Wishnofsky rule was known as a verified fact. It underpinned numerous diets.

The only problem is the rule is wrong. It does not take into account the changes in metabolism that come about when you go on a weight-reducing diet.

The Wishnofsky rule is proven to work initially. But after having a week or two your weight reaches its minimal level, much on the frustration of myriads of dieters, as your metabolism adjusts to the decrease in your body mass and your reduced intake of food.

Alternatives there was no way to predict how consuming fewer calories affects the pace at which you will lose fat, especially when your goal is to lose more than just a few pounds or kilograms.

Nowadays there are, however, new complex weight-loss formulas that element in the drop in metabolic rate that occurs over time as body mass decreases. One example is the extra weight Planner from the National Institute of Diabetes and Kidney and Digestive Diseases in the united states.

What types of foods in case you cut to lose weight?

What kinds of foods should you cut to lose weight?

Should you reduce your calories from your fat, carbohydrate or protein intakes? Which supports you lose weight faster?

The amount of calories in one gram of every of the basic food types are listed below:

Fat... 9 calories per gram

Consuming alcohol... 7 calories per gram

Proteins... 4 calories per gram

Carbohydrates... 4 calories per gram

Dietary Fibre... 2 calories per gram

As fats contain more than twice as many calories as carbs and proteins, minimizing the fats you eat will work twice as quickly as a reduction in either with the other two types of foods, gram for gram.

This is why diets that concentrate on lowering the fat you eat, such as the Beating Diabetes Diet and the Mediterranean Diet work in reducing weight.

Though if you want to cut your calorie intake by a fixed amount per day (say 500 calories) will it make any difference as to what sort of food you cut recorded on?

For example, will it subject to the amount of weight you lose in the event you cut 55.6 grams of fat (500 calories) or 125g of carbs (500 calories) or 125g of protein (500 calories) out of your diet?

The answer is that there's little difference in the volume of weight people lose whether cut their calories from carbs or fat.

But calories from proteins vary... according to researchers, high-protein diets often increase the number of calories you burn. Why that is so is not clear.

However, when people lose weight they lose muscle in addition to fat. The more muscle you lose the greater your metabolism slows down which reduces the rate where you lose weight.

Because it preserves muscle, a protein based diet may lessen the rate at which your metabolism decreases.

The problem is that, if you eat an excessive amount of protein, you could end up damaging your kidneys. The generally accepted recommendation is that you simply limit your protein intake to some maximum of 35% of your total daily consumption of calories.

So, provided you don't eat too much protein, it's best to reduce weight by reducing fats (for the sake of your heart etc) and delicate carbs that spike blood sugar (especially if you have diabetes).

Does exercise allow you to lose weight or keep it off?

Cutting down on the food you eat is the foremost way to lose weight. Exercise is less important, a minimum of in the initial stages.

Exercising when you're trying to lose weight can be tricky. It burns calories definitely but not nearly as many as refusing to eat those calories initially.

And exercise increases your appetite, so it will be easy to eat back on each of the calories you burn during an intense work out.

The recommendation, when you are cutting your food intake to lose weight, is to concentrate on moderate physical activities such as gardening or brisk walking, instead of going to the gym.

However, when you have shred those excess weight and are down to your recommended weight, exercise becomes very important to maintaining your weight at its new healthier level.

Scientific study has found that most people who slim down and manage to keep it off for at least a year get some exercise regularly for up to an hour daily.

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