Once the summer vacations are finished, we can observe how we have gained a few centimeters in the waist at the same time as a few kilos in the scale. Therefore, as September progresses we consider losing weight quickly. If you are dieting or thinking about losing weight; This article is for you. You will learn how to lose weight without harming your health and you will know the risks of using miracle diets that are very low in calories.
When talking about losing weight, calories are very important. These calories are the energy that the body uses to function.
In this way it seems simple to understand that, to lose weight we must ingest fewer calories than our body spends.
As simple as this, with having a negative energy balance we will always be able to lose weight. To do this, we can do it in 3 ways:
- Reducing calorie intake (eating less)
- Increasing energy expenditure (exercise more)
- Follow both strategies at the same time
- To create a caloric deficit we can eat less, exercise more or both.
To lose weight, the smartest strategy is to reduce calorie intake and exercise. For example, in studies like this, we observe that diet and exercise programs provide greater long-term weight loss than diet programs alone.
On the other hand, performing physical exercise exclusively is not effective for weight loss; since, by not controlling food intake, it is very difficult to compensate for the balance with exercise unless you are a trained athlete. Also when you start playing sports you will be more hungry and in case of repetitive exercises such as walking, treadmill running your body will become more efficient and burn fewer calories progressively.
“If you only exercise, you will lose weight in the short term, but in the long term it will not have a relevant impact on your weight. CONTROL YOUR FOOD!”
Is losing weight healthy?
Many people believe that losing weight will improve their health. But the reality is that, most of the time, just the opposite happens.
Previously we have talked about how only exercise is not effective for weight loss, but in the case of wanting to lose weight in a healthy way it is essential.
First of all we have to understand that weight is simply a number, it only refers to the force we make against the scale; But everything we lose when we diet is not fat, but we lose weight globally …
Our body divides the weight into the following segments
⇒ Bone Mass (amount of bone)
⇒ Muscle mass (amount of muscle)
⇒ Visceral fat (fat that joins around the organs)
⇒ Subcutaneous fat (these are the michelines; the fat that is stored under the skin)
The most important thing to know our state of health is to have a high fat-muscle ratio.
“The more muscle and less fat we have ⇔ Better health.”
If you are a sedentary person, every time you set out to lose weight; Only a quarter of the weight loss corresponds to fat. The remaining parts correspond to muscle mass and bone.
Thus, dieting without exercise is not interesting from a health point of view. Since, you will suffer a major loss of beneficial tissues (such as bone and muscle)
“If you lose 10 kilos; 2.5 kilos will correspond to fat and the remaining 7.5 kilos will be a loss of bone and muscle.”
This can be a big problem, as it increases the likelihood of bone fractures, due to a significant risk of osteoporosis and sarcopenia.
In addition to the loss of muscle mass, functionality is also lost and metabolism slows down.
On the other hand, from an aesthetic point of view fat has a much lower density than muscle. That is why fat bulges and weighs little. In this way, getting rid of fat will give us a more slender appearance as well as improving our health.
What happens if I exercise?
With an optimal protein intake and an exercise stimulus, our body understands that it needs to maintain the musculoskeletal system.
How does this happen?
Well, when we do strength exercises, our body sends a signal to our brain to preserve the muscles involved to be able to withstand this load more easily in the future.
How do I diet to lose fat?
As I described above, you must follow a routine of strength exercises. It will also help you eat foods rich in protein, but there are more important details …
The best way to lose weight in a healthy way is not to hurry. Following the issue: “hurries are bad counselors.” In this case if we have a rapid weight loss, this weight will not correspond to fat.
This is because, we have a limited speed to oxidize fat …
“If you lose more than 0.5 kilos a week you will also lose health.”
Therefore you should not do miracle diets for 2 days; Slightly reduce calories.
With eliminating between 10 and 20% of the calories you consume is enough. Now you just have to keep it in time.
Although really the ideal would never be to diet. If you also do diets without exercise you will have more weight than at the beginning; more fat and less bone and muscle. In short, every year every year you will have a worse state of health.
Make small changes in your lifestyle, changes that you can maintain forever. Eat real food and do physical activity to achieve your goals.
I hope you learned useful things in this post; If I have added value, do not forget to share the content on social networks.