Losing Weight - Things to consider
There are many reasons why being overweight is bad for your health. It may, for example, cause or aggravate type 2 diabetes. Obesity is also a risk factor for cardiovascular disease and other cardiovascular problems.
What exactly do you have to do to lose fat?
Eat less and move more is the trite answer usually received by someone that is overweight.
No doubt you can lose weight by reducing foods (energy intake) or enhancing the amount of exercise you will get (energy output).
Perhaps the biggest issue of effective weight-loss is a bit more complex than simply changing the total amount between the calories you consume and the calories you expend within your daily activities.
The search for a powerful weight-loss formula requires solutions to these four questions:
Does genetics lead to your weight problems and, in that case, what can you do about this?
How many calories should you cut from your diet to lose 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 to help you lose weight or for keeping weight off?
How genes affect weight
Many people do their very best to lose weight without much success. Especially, once they have lost a few kilos, they find it extremely difficult to keep their weight down... it rises back up again.
This means that that the problem is genetic.
The truth is, more than 30 genes happen to be linked to obesity. The one with the strongest link is the fat mass and obesity associated gene (FTO).
The obesity-risk variant with the FTO gene affects one in six of people. Studies suggest that persons who may have this gene are 70% more likely to become obese.
According to research published in england in 2013 inside the Journal of Clinical Investigation, people with this gene have higher quantity of a ghrelin, the hunger hormone, of their blood. This means they understand feel hungry again just after eating a meal.
In addition, real-time brain imaging shows that the FTO gene variation changes the way the brain responds to ghrelin and pictures of food from the regions of the brain of this particular control of eating and reward.
These findings explain why people with the obesity-risk variant with the FTO gene eat more and prefer higher calorie foods... even before they become overweight... weighed against those with the low-risk type of the gene.
The FTO gene is not only genetic source of obesity, which is apt to be due to the sum of several genes participating.
If you have these 'bad' genes, however, you're not necessarily destined to become overweight... but you're more likely to end up obese should you over-eat.
Having these genes entails that you will need to exercise greater discipline over your diet plan throughout out your life, specially when you have managed to shred a couple pounds and want to keep them off.
The number of calories should you cut to lose weight naturally?
The big question for dieters has always been... how many calories do I need to withdrawn from my diet in order to reduce my weight by way of a set amount, eg one pound or kilogram?
Not so long ago there was a clear-cut answer to this question.
In 1958 Max Wishnofsky, a whole new York doctor, wrote a paper that summed up everything known then about how calories are held in our bodies. He determined that, if your weight is being held steady, it will take a deficit of 3,500 calories to get rid of one pound (454 grams) in weight.
You could create the calorie deficit either when you eat less or exercising more (to utilise more calories).
By way of example, if your weight is holding steady dieting of 2,000 calories each day and you reduce your intake to at least one,500 calories per day, you will lose 1 lb (nearly half a kilo) in a week, ie 52 pounds or 24kg a year.
Alternatively you could burn another 500 calories a day (through exercise) to lose the same amounts of weight within the same time periods.
For many years, the Wishnofsky rule was accepted as a verified fact. It underpinned a wide variety of diets.
The only problem is the rule is wrong. It does not take into account the changes in metabolism that take place when you go on a weight-reducing diet.
The Wishnofsky rule really works initially. But following a week or two your weight reaches its minimal level, much on the frustration of myriads of dieters, because your metabolism adjusts on the decrease in your body mass along with your reduced intake of food.
Until recently there was no way to predict how consuming fewer calories affects the speed at which you will lose fat, especially when your goal is always to lose more than just a few pounds or kilograms.
Nowadays there are, however, new complex weight-loss formulas that factor in the drop in metabolic rate that occurs over time as weight decreases. One example is extra weight Planner from the National Institute of Diabetes and Kidney and Digestive Diseases in the USA.
What types of foods should you cut to lose weight?
What forms of foods should you cut to lose weight naturally?
Should you reduce your calories from a fat, carbohydrate or protein intakes? Which supports you lose weight faster?
Diet plan calories in one gram of each one of the basic food types are as follows:
Fat... 9 calories per gram
Alcohol consumption... 7 calories per gram
Proteins... 4 calories per gram
Carbohydrates... 4 calories per gram
Dietary Fibre... 2 calories per gram
As fats contain over twice as many calories as carbs and proteins, minimizing the fats you eat works twice as quickly as a reduction in either with the other two types of foods, gram for gram.
That is why diets that concentrate on reducing the fat you eat, including the Beating Diabetes Diet and also the Mediterranean Diet work in reducing weight.
But if you want to cut your calories by a fixed amount every day (say 500 calories) could it make any difference as to what sort of food you cut recorded on?
For example, will it make any difference to the amount of weight you lose in case you cut 55.6 grams of fat (500 calories) or 125g of carbs (500 calories) or 125g of protein (500 calories) from your diet?
The answer is there's little difference in how much weight people lose whether cut their calories from carbs or fat.
But calories from proteins vary... according to researchers, high-protein diets usually increase the number of calories you burn. Why this can be so is not clear.
However, when people lose weight they lose muscle in addition to fat. The more muscle you lose greater your metabolism decreases which reduces the rate from which you lose weight.
As it preserves muscle, a protein based diet may lessen the rate at which your metabolism decreases.
The problem is that, if you eat a lot of protein, you could end up damaging your kidneys. The commonly accepted recommendation is that you simply limit your protein intake to some maximum of 35% of your total daily intake of calories.
So, provided you never eat too much protein, it is best to reduce weight by reducing fats (for the sake of your heart etc) and delicate carbs that spike sugar levels (especially if you have diabetes).
Does exercise assist you to lose weight or keep it off?
Cutting down on the food you eat is the greatest way to lose weight. Exercise is less important, at the very least in the initial stages.
Exercising when you are trying to lose weight can be tricky. It burns calories for certain but not nearly as many as not eating those calories initially.
And exercise increases your appetite, therefore it is easy to eat back on all of the calories you burn within the intense work out.
Counsel, when you are cutting your food intake to lose weight, is to give attention to moderate physical activities including gardening or brisk walking, as opposed to going to the gym.
However when you have shred those extra pounds and are down to your ideal weight, exercise becomes very important to maintaining your weight at its new healthier level.
Studies have found that most people who shed weight and manage to keep it off for at least a year exercise regularly for up to an hour daily.