Most people want to lose body fat, because doing so helps you to appear better, and feel better and better. Among all conflicting information (and misleading information only) there, it is easy to fall prey to mistaken beliefs about fat loss. This article identifies 3 biggest weight loss mistakes - so you do not make them - and provides you with a simple understanding of how to eat and exercise for successful and safe fat loss without all fads and diet beliefs.
1. Do not focus on "calories in, calories out"
Simply put, the relationship between the number of calories you consume per day and the number you burn daily is the single most important factor when it comes to determining whether you lose fat. The concept that you need to be in a calorie deficit in order to lose fat is not a personal opinion, nor is it debated by dieters. This is the first law of thermodynamics, which states that energy can not be generated or destroyed (energy conservation); it only changes from one form to another. This has been validated in scientific research on the potential benefits of diets focused on protein, fat or carbohydrates that have found a low calorie diet that leads to fat loss of clinical value regardless of the foods they assert.
Although fat loss is determined by burning more calories than you consume, if you begin to focus on the quality of the foods you eat - focusing on high quality fruits, vegetables, proteins (meat, eggs, fish, etc.) and whole grains with Limit refined foods, simple sugars, hydrogenated oils and alcohol - you may end up consuming less calories without actually counting them. For this reason, when it comes to calories, the easiest way is to focus first on the quality (ie nutrient density) of the foods you eat on the quantity (ie the number of calories) and find out where to reach you. It is a success for most people because fruits, vegetables and lean meat are usually less in calories than things like junk food and sweets. In addition, you do not just want to feed well, you want to feed well.
However, it is certainly possible to eat a lot of calories from foods rich in high-quality nutrients. So do not think for a moment that you can not get fat from eating "healthy". Research has shown that just having a calorie tracking exercise and recording your intake supports weight loss, most likely because it keeps you accountable and increases awareness of what you really put in your mouth.
Also read: Top 10 weight-loss mistakes
2- Do not follow a diet you can stick with
Since we still have an obesity epidemic despite decades of messages and public health programs that depend on calorie reduction and increased physical activity, some are wondering whether excessive calories or wrong carbohydrates are making us fat.
According to Marie Spano, MS, RD, a sports nutritionist who works with many professional athletes, Olympians and colleges, "Carbohydrate cutting makes sense when thinking about insulin actions." Insulin reduces fat breakdown in fat tissue with increased sugar transfer from ether Caramel to fat cells However, the direct action of insulin after a meal does not take into account what happens over time Suppose you eat cinnamon of cinnamon raisins and covered with salt Your blood sugar will rise and the pancreas will release insulin.If you are not in the midst of activity So severe physical You do not immediately need 400 calories from the energy you just consumed. Your body will store a large part of it, such as fat.
But if you have a calorie deficit later in the day, you have burned more calories than you consumed, and your body will burn stored fuel from your body's fat to get energy. So you will be transferred to fat stores to get fuel when your body does not have enough calories to keep up with your daily needs. So just because insulin may transfer sugar out of the bloodstream to the fatty tissues in the short term, this hormone is not the only cause of the amount of fat in your body. To gain weight, you still have to increase your calories or use your body for the carbohydrates you eat (or the fats stored in your body) to get energy. "
The truth is that this issue does not revolve around what this or that expert says. It is about what the evidence says. There are several studies that show weight reduction with ad libitum (eating when hungry without calculating calories), high carbohydrate intakes. These studies (involving a wide range of postmenopausal women who are obese men) validate the importance of calories for fat loss on carbohydrate deformation.
For example, a 2004 study in the Archives of Internal Medicine showed a 3.5 percent reduction in body fat on a high carbohydrate (350 grams of carbohydrates per day, 63 percent of calories from carbohydrates), a diet For calories.
Another study comparing a low calorie and carbohydrate diet with a low-calorie low carbohydrate diet found that both resulted in fat loss in overweight and obese adults, with no significant difference between diet groups. Not to mention research that shows that the positive carbohydrate balance actually predicts in fewer amounts of weight gain, which stands in stark contrast to the anti-carbohydrate claims. So the obvious winner seems to be total calories.
Along with the study referred to in the first section of this article (which found that over the course of two years, low calorie diets led to the loss of clinically valuable fats regardless of the foods they confirmed), another 2014 paper, published "The weight of evidence strongly supports the subject of healthy eating while allowing differences on the subject," the annual journal Public Health Review said, "The diet of foods treated with a minimum of nature, mostly plants, is closely related to health promotion and disease prevention and is consistent with the salient components of Food approach distinguished it seems. "
Now, none of this undermines the success of many people on low-carbohydrate diets. It's simply that you drive home so that the most important factor in eating fat loss is the ability to stick to it.
According to Mary Spano, "The research so far has shown that there are many dietary methods that work." Individual diets, taking into account lifestyle habits, medical history (including diabetes, insulin resistance, diseases) And nutritional concerns), food history and dietary preferences As the controversy over nutrient content continues, it is important to consider that the most important factor determining fat loss and improving the health outcomes of any diet is commitment, so choose a diet plan that you can adhere to. the weight ". Since
3. Focus on cardio rather than strength training
A study published in 2012 in the Journal of Applied Physiology examined the effects of aerobic exercise and / or resistance to body mass and fat mass in obese or obese adults, and concluded that "the joint exercise program and resistance did not produce more if, of course , These results made tours in the media, coupled with the claim that "the heart is better for losing fat than weight training."
But the reason why the heart works faster than weight training in these short-term studies is because it does not have special powers to train strength, because the heart burns more calories during exercise than training strength. As mentioned above, fat loss comes from burning more calories than you consume. So instead of spending the extra time in the heart burning process, to transfer 300 calories, you can simply cut 300 calories from your diet every day and end up with the same result without having to bother you with heart disease.
In other words, you basically eliminate the need to do heart disease (from a pure fat loss perspective) when you simply eat fewer calories to create a deficit.
Having created this truth, we must address the other truth that you do not want a "simple" physical structure, you want a lean, strong, athletic body structure. In order to achieve the "strong and athletic" part, you have to train the resistance, which is why the researchers in the same study just mentioned that there is a need for a program that includes resistance training to increase fat-free muscles.
It is also important to note that the muscle is an active tissue in the metabolism because the fat is sent to the muscle to be burned. This is why the ability to maintain muscle, perhaps even building muscle through strength training (as opposed to just nuts on the heart) is critical when in a lack of calories for fat loss. The muscle increases your metabolic process, which causes you to burn more calories without extra work.
However, as a lack of calories is required for fat loss, a surplus of calories is needed to build muscle. So it makes sense that some can not build muscle while losing fat. However, keep in mind that stored fat is stored energy, so that those stored calories are available for use as fuel for muscle building. No! Your body can not convert fat to muscle or vice versa. Fat is fat and muscle is muscle. But if you are overweight, you can use the stored energy (that is, the stored fat is the excess heat) to feed the muscle building process when the fuel does not come from the extra amount of food. This is still consistent with the first law of thermodynamics.
However, if you are somewhat boring, a large calorie deficit will make you lose your muscles even with enough strength and protein training. So the goal for everyone, especially when you are not overweight but looking to lose that extra amount of fat, is to make sure that your diet provides plenty of protein and that you regularly train on strength. When you do this, you will shorten any muscle loss on a very small amount.
This article is for informational purposes only and is not intended to provide medical advice. abestdietplan.com is not responsible for any potential consequences of any treatment, exercise, diet, application or any similar procedure resulting from reading or following the information in this article. Before starting any treatment course, please consult your doctor or other healthcare provider.