There are many reasons why being overweight is bad for your health. It might, for example, cause or aggravate diabetes type 2 symptoms. Obesity is also a risk factor for heart disease and other cardiovascular problems.
What exactly do you have to do to lose weight?
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 receive (energy output).
Ths issue of effective weight-loss is more complex than simply changing the balance between the calories you eat and the calories you expend in your daily activities.
The search for an efficient weight-loss formula requires strategies to these four questions:
Does genetics play a role in your weight problems and, if that’s the case, what can you do regarding it?
How many calories should you cut from your diet to reduce one pound or kilogram?
What are the most useful types of foods (carbs, fats or proteins) to cut for losing weight?
Is exercise much good in helping you lose weight or for keeping weight off?
How genes affect weight
Many people do their utmost to lose weight without much success. In particular, once they have lost a few kilos, they find it extremely difficult to keep their weight down… it just rises back up again.
This suggests that the problem is genetic.
In fact, more than 30 genes happen to be linked to obesity. Usually the one with the strongest link could be the fat mass and obesity associated gene (FTO).
The obesity-risk variant from the FTO gene affects one in six of people. Studies suggest that persons that have this gene are 70% more prone to become obese.
Based on research published in the united kingdom in 2013 in the Journal of Clinical Investigation, those with this gene have higher levels of the ghrelin, the hunger hormone, of their blood. This means realize feel hungry again just after eating a meal.
Additionally, real-time brain imaging demonstrates the FTO gene variation changes what sort of brain responds to ghrelin and pictures of food inside the regions of the brain from the control of eating and reward.
These bits of information explain why people who have the obesity-risk variant of 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 isn’t the only genetic reason for obesity, which is apt to be due to the sum of several genes cooperating.
If you have these ‘bad’ genes, however, you’re not necessarily destined to become overweight… but they’re more likely to end up obese if you over-eat.
Having these genes does mean that you will need to exercise greater discipline over your daily diet throughout out your life, specially when you have managed to shred some weight 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 so that you can reduce my weight with a set amount, eg one pound or kilogram?
Once upon a time there was a clear-cut answer to this question.
In 1958 Max Wishnofsky, a New York doctor, wrote a paper that summed up everything known then about how calories are kept in our bodies. He figured, if your weight will be held steady, it might take a deficit of three,500 calories to get rid of one pound (454 grams) in weight.
You may create the calorie deficit either to eat less or exercising more (to utilise more calories).
As an example, if your weight is holding steady dieting of 2,000 calories a day and you reduce your intake one,500 calories a day, you will lose 1 lb (nearly half a kilo) in a single week, ie 52 pounds or 24kg annually.
Alternatively you could burn a supplementary 500 calories each day (through exercise) to lose the same amounts of weight on the same time periods.
For a long time, 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 ceases to take into account the changes in metabolism that occur when you go on a weight-reducing diet.
The Wishnofsky rule actually works initially. But from a week or two your weight reaches its minimal level, much to the frustration of myriads of dieters, because your metabolism adjusts to the decrease in your body mass plus your reduced intake of food.
Up to now there was no way to predict how consuming fewer calories affects the interest rate at which you will lose fat, especially when your goal is to lose more than just a few pounds or kilograms.
There are now, however, new complex weight-loss formulas that element in the drop in fat burning capacity that occurs over time as body weight decreases. One example is the excess weight Planner from the National Institute of Diabetes and Kidney and Digestive Diseases in the us.
What types of foods when you cut to lose weight?
What types of foods should you cut to shed pounds?
Should you reduce your calories out of your fat, carbohydrate or protein intakes? Which supports you lose weight faster?
Facts calories in one gram of each of the basic food types are highlighted below:
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 a lot more than twice as many calories as carbs and proteins, lowering the fats you eat works twice as quickly as being a reduction in either of the other two types of foods, gram for gram.
This is the reason diets that concentrate on minimizing the fat you eat, for example the Beating Diabetes Diet and the Mediterranean Diet work in reducing weight.
Though if you want to cut your calorie consumption by a fixed amount per day (say 500 calories) does it make any difference as to which type of food you cut recorded on?
For example, will it make any difference 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) from your diet?
The answer is that there’s little difference in the quantity of weight people lose if they cut their calories from carbs or fat.
But calories from proteins are very different… according to researchers, high-protein diets often increase the number of calories you burn. Why this really is so is not clear.
However, when people lose weight they lose muscle as well as fat. The more muscle you lose the harder your metabolism decreases which reduces the rate from which you lose weight.
As it preserves muscle, a protein based diet may slow up the rate at which your metabolism decelerates.
The problem is that, if you eat an excessive amount of protein, you could find yourself damaging your kidneys. The widely accepted recommendation is that you limit your protein intake to a maximum of 35% of your total daily utilization of calories.
So, provided you never eat too much protein, it is advisable to reduce weight by minimizing fats (for the sake of your heart etc) and delicate carbs that spike blood glucose levels (especially if you have diabetes).
Does exercise allow you to lose weight or maintain it?
Cutting down on the food you eat is the greatest way to lose weight. Exercise is less important, no less than in the initial stages.
Exercising when you find yourself trying to lose weight can be tricky. It burns calories definitely but not nearly as many as refusing to eat those calories in the first place.
And exercise increases your appetite, so it will be easy to eat back on all the calories you burn during an intense work out.
Counsel, when you are cutting your diet to lose weight, is to give attention to moderate physical activities including gardening or brisk walking, as an alternative to going to the gym.
But when you have shred those unwanted weight and are down to your ideal weight, exercise becomes essential for maintaining your weight at its new healthier level.
Researchers have found that most people who lose weight and manage to maintain it for at least a year get some exercise regularly for up to an hour daily.