The concept of losing weight is much more complicated than just "eat less calories than you burn!"
The most common mistake of people who are dieting is to think “ eat less - become slim”. This formula doesn’t work longterm. I am sure many of you have tried million of times to lose weight and faced with the problem that after a certain time ( a month or so) the weight wasn’t decreasing anymore and additional reduction of calories didn’t lead to the desired result.
! Excessive low - calories diet causes reduction of level of your metabolism as well as breakage of protein tissue than balanced diet and staged weight loss process.
Our weight ( and other vital processes of our body) is controlled by our brain system that receives signals from the innards and regulates the “utilisation” of incoming energy. That’s why the formula of energy balance is not static - It’s actually very much dynamic and therefore cutting your diet doesn’t lead to weight loss in directly proportional relation.
For example, higher weight requires more energy for supporting your metabolism, but when a person decides to lose weight is not enough to consume less food. Why? As a result of shortage of food ( energy), the body activates new mechanism that helps to survive in new environment - this mechanism tries to reserve energy for later as it knows that food will not come soon. As the result, the level of metabolism changes , it slows down and the body composition changes as well ( % of muscle tissue).
So why do we gain weight?
Our metabolism system is slowing down when we're getting older. Age plays a vital role unfortunately. That's why it's extremely difficult to keep the weight on the same level. Age and lack of physical activities reduce our muscle mass. It just diminishes with age while fat increases. Loss of muscle mass also decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight. The body becomes more picky in terms of choosing the products it digests. We have to monitor our diet and our lifestyle.
The starting point for bringing weight under control, should be physical activity (at least 30 minutes per day) and the size of your portion.
The best protection and prevention of metabolism disorder and loss of lean body mass is EXERCISE. Some studies have shown that exercises provide some level of protection against the reduction of metabolism; In addition, physical activity contributes to the overall energy consumption, and thus is an important component of the energy balance.
Diet is taking 75% of your success to your ideal body. Diet should be balanced and sufficient for the normal body functioning. The key word here - " sufficient" - which means without the excess of calories but without big cuts of calories as well. Big cuts of calories will create an effect " store the food that you've just eaten " and will slow down your metabolism.
1. Emphasize complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks. Replace saturated fats and trans fats with polyunsaturated fats.
2. Exercise at least 30 minutes per day as physical activity prevents the adaptation of metabolism helps to maintain muscle mass and create perfect energy balance for your weight loss.
More to come... stay tuned ;)
