In recent years, obesity has been treated much more seriously. According to the World Health Organization (WHO), obesity is one of the biggest public health problems today. In Brazil alone, the adult population reaches 20% with this health problem, while more than half of the Brazilian population is overweight.
As it is a chronic disease, obesity may be related to depression and genetic factors, making weight loss a challenging process.
Obesity is due to the excess of fatty tissue in the body. It causes an accumulation of fat in arteries and veins and some organs, facilitating the appearance of other pathologies such as Diabetes Mellitus (type 2) Arterial Hypertension, for example.
The tremendous metabolic breakdown that excess body fat provides to the body is a debilitating factor that prevents a healthier and more autonomous life.
Prioritize quality over quantity !! Both in Exercises and Food.
Essential tips to lose weight instantly:
1. Exercise regularly and eat more natural foods (avoiding canned and over-processed products). This tip serves not only as a treatment but also as prevention. Our body was not programmed to stand still and move around, and it is essential to be “fueled with the purest fuels” possible.
2. Eat slowly and drink tea or coffee.
3. Have a glass of water before every meal. This water will take up the space that would otherwise go to food.
Beware of misleading advertisements
Every one of us has heard advertisements telling you that you can lose weight in 2 weeks and then they sell something to you. Unfortunately, many people, in the quest to lose weight, end up believing that it is possible to lose weight this much quicker.
Yes! But after reaching the goal and returning to unruly food, what happens? The weight returns ultimately, sometimes even going values even more significant than the initial one.
The problem is that we lose fat and muscle mass in losing weight to some degree. And when we put everything back on, we gain only fat. Then think about this cycle being repeated several times.
Reason to must lose weight: Blood glucose Level
When the pancreas produces too much insulin to control high blood sugar levels and blood level does not go down. Ultimately, there is insulin that doesn’t work effectively, and type 2 diabetes arises. Over time, insulin-producing cells (beta cells of the pancreas) go into fatigue/failure. The person will need to apply insulin as a medication to control their sugar levels. The pancreas then produces less of this hormone.
To understand better, it is as if in people who have more developed muscle mass and exercise, insulin works better, sparing the pancreas. And less stressed pancreas equals less risk of developing type 2 diabetes.
The key to lose weight is to keep the body moving. But it is not any physical activity. In the topics below, “new” opinions on the matter will be presented.
In the case of physical exercise, it does not apply, “doing anything is better than doing nothing.”
The concept that walking gets has been misrepresented. The first conception was that this activity would promote relatively high-fat burning compared to rest. But even without proof, this idea was propagated from generation to generation, making us believe that it would be efficient in weight loss.
The most current idea on the subject suggests that fat reserves follow the same logic of overconsumption. In an aerobic activity that uses fats as a “fuel” to be used to provide energy. In case of normal walking, these reserves are used in a very small amount. Hence, the body tends to replenish rather than losing them. Therefore only walking is not enough for losing weight.
It was always thought that the best physical activity when the goal is to lose weight would be those running on the treadmill. But there are new possibilities when weight loss is the desire that bodybuilding is also very effective
When training for weight loss, one of the problems encountered is the decrease in resting metabolism. The body starts to use less energy for daily tasks, facilitating weight gain and this is one of the main points that bodybuilding is less efficient than aerobic training.
Weight training should also be considered if the goal is to lose body fat but they should not be alone. That’s right !!! Resistance Exercises (lifting weights in weight training) can be a great ally in the weight loss process.
In bodybuilding, it is the same way because it is not the number of exercises you do but the quality you perform. The intensity has a lot to do with your results as well. To better understand the results of this type of exercise, two effects can be thought of:
ACUTE EFFECTS which are the adaptive processes that occur after each exercise session:
1. excessive consumption of Oxygen after training
2. Micro muscle injuries and depletes muscle glucose reserves. Both the process of replenishing these muscle glycogen reserves and the repair of muscle fibers by proteins is expensive and uses a fair amount of energy (these processes can take an average of 2 days to be completed efficiently)
The sum of these two factors above is summed up in a high-fat expenditure in the post-exercise period that can extend for up to 72 hours. There are estimates that, in terms of calories, there will be an increase of up to 470kcal in 24h and 250kcal in a period of 48h.
3. Managing calories
Do you have to consume fewer calories than you spend daily to lose weight But but but …
If it were that simple, it would be easy to decrease the number of obese people globally, wouldn’t it?
It turns out that just “counting calories” is not enough to get thin. And there are reports to prove it.
Resistance to weight loss:
An old study by MILLER & PARSONAGE (1975) shows this. In it, 29 women were invited to participate in a program where they would be locked up in a country house for three weeks. They received a diet of 1500kcal / day. In the end, their weight loss was negligible. The authors suggested at that time that there are people who have a “resistance to weight loss.”
In another more current study, TREMBLAY et al. (2007) controlled a woman’s diet for 15 weeks – she was monitored 24h / day – decreasing her intake by approximately 490kcal / day. Mathematically, she should lose 6.5 kg at the end of the intervention. It turns out that she gained 1kg. The assumption that can explain this apparent contradiction is based on the organism’s adaptive thermogenesis, where the Resting Metabolism decreases as you suffer from food deprivation.
Evidence like the ones above shows that “counting calories” is a strategy that, alone, is inefficient to lose weight.
It is not just HOW much you eat that should be considered; it is also essential to think about WHAT, HOW, and WHY you eat. More profound modifications must occur in the organism to occur with health and mainly to be sustainable in the long term.
That methodological flaw (prioritizing Quantity instead of Quality) was also taken to Physical Exercises, making people seek, when looking for physical activities, those that spend more energy during their execution, concluding that moderate walking on the treadmill or the street, or any other long-term activities would be more efficient in Weight Loss. When it comes to Physical Exercise, it is not HOW much you do that will make you lose weight, but HOW you do it.
But the most important thing is: be patient !! The changes will occur more sustainably and will be less painful than those restrictive diets that you are submitted to and less monotonous than that 1 hour of treadmill that you are used to.
Now and then, a new medication or device appears on social media that promises to “slim you down” in a short time. Even more so at this time of year when, due to the standard dietary exaggerations of the year-end celebrations and the physical inertia that vacations provide, most people “gain” a few extra pounds.
But motivated by the promise made on New Year’s Eve (I can say that if you are reading this column, it is inevitable that one of them is related to Exercise or Food, right?), Several people prefer not to seek these remedies and start the year by taking that walk at the end of the day and spend more time in the grocery store section.
And what happens? This new routine does not last until April. Food is rampant again, and a sedentary lifestyle becomes a consequence of the “lack of time” that work and troubled life impose. When you least realize it looks there again at New Year’s Eve (only now with even more pounds than the previous year).
Stop and think about the following: If we take the same path, we will ALWAYS arrive at the same destination!
Before the conclusion, I want to thank AikPakistani who helped me to write this article. Think about it, restrictive diets are not the best choice when looking to lose weight, as going without eating something you like may even help you lose weight immediately, but it proves to be an unsustainable habit in the long run.
How many times did you not go on a diet to get into a dress, and after the party was over, your body weight returned to values even above when you started the diet?
And the lack of time cannot be an obstacle to start a physical activity. Second (; PETERSON et al., 2004; 97; BICKEL et al., 2011; GENTIL, 2014), it is possible to achieve good results with just 2 hours of exercise per week. That’s right; activities lasting around 40 minutes a day can bring excellent results.
But that light / moderate walk at the end of the day is not the most appropriate activity for this. It is essential that the Exercises are INTENSE ( Interval training in the aerobic part and bodybuilding in the Anaerobic part) and that they are organized so that your body adapts to them.
The most important tip I can give you is: There is no use looking for the best professionals to accompany you if YOU are not ready to change. It is essential to have perseverance and discipline.