HOW TO LOSE WEIGHT (Health Tips)
TIPS TO HELP YOU LOSE WEIGHT
Health risks of overweight and obesity?
Before going for losing weight, let's know something about nutrients.
There are two different types of nutrients essential for the body:
The nutrients that are essential for the body in lesser amounts are known as micro-nutrients, whereas the nutrients that are required by the body in greater amounts are known as macro-nutrients.
1.Macro-nutrients.
Macros-based diets classify macronutrients in three ways:
Carbohydrates: found in foods such as breads, pastas, and fruits that provide 4 calories per gram
Fats: found in foods such as oils, nuts, and meats that provide 9 calories per gram
Protein: found in foods such as eggs, fish, and tofu that provide 4 calories per gram
2.Micro-nutrients.
Micronutrient examples include, but aren’t limited to:
Calcium, iron, vitamin B-6,vitamin B-12,vitamin C, vitamin E, zinc
Calorie
A calorie is a unit that measures energy. The food you eat isn’t measured in weight or size, but by how much energy it contains. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it 1. Just as the amount of gas pumped into a car is measured in gallons, the different food or drinks you consume is measured in calories. The body breaks down food in a unique way, so the amount of calories is a way of knowing how much energy your body will get from anything you eat or drink. ‘Calorie’ is simply a technical word for ‘energy’.
Body use calories
Your body needs calories just to stay alive and operate properly. This energy is used for basic functions such as keeping your heart beating and lungs breathing. Calories are essential for all basic and complex functions including the regulation of body temperature and the operation of every cell in your body. The more activity you do is the more calories you burn. Your body also needs calories in order to grow and develop. You burn calories without even thinking about it such as during the digestion of food, recovery of muscles after exercise, and even while you sleep.
If you eat more calories than your body needs, then the extra calories are converted into fat. If you eat less calories then you need, then your body uses your stored body fat as the energy it needs to function. Understanding the amount of calories you need will help you better control your weight.
Calories you need
People differ in size and have different metabolisms, so the amount of calories a person should consume will vary depending on several factors. These factors include a person’s height, weight, age, and daily activity level. The bigger a person is, the more calories that person may need, vice versa. Even though two people can have the same body measurements, the amount of calories they need can differ because of the way their body metabolizes what they consume. Calorie calculators are available online, which can be used to determine how many calories your body needs based on the necessary factors.
Fat
Fat controls hormones, aides in the transport of cells, and makes it possible for other nutrients to complete tasks in the body. Fat is also your body’s secondary source of energy. When your body doesn’t have enough carbs readily available, it uses fat as another source of fuel. Therefore, the idea of burning fat is to limit the amount of primary energy (carbs) so the body can use its secondary source for energy (body fat). Different types of fats include saturated, polyunsaturated, monounsaturated, and trans-fat. It is recommended to stay away from trans-fat due to its health disadvantages. While each type of fat has its pros and cons, it is useful to pay attention to the total amount of fat in a product. Foods that contain a high amount of fat include butter, peanut butter, oils, avocado, and nuts. Consuming low amounts of fat over time can cause hormone levels to become unbalanced, making it important to get enough even while trying to burn fat. The amount of fat needed daily can vary anywhere from 15% to over 40% of total calories depending on the individual and fitness goal.
HOW IS FAT BURNED?
Fat is your body’s secondary source of energy. This source is mainly used when your body doesn’t have enough carbs available. Therefore, in order to burn the fat stored in your body, you must limit the amount of carbs you consume so that you begin to use fat as energy. This is why being in a caloric deficit where you eat or drink fewer calories than the amount of calories you burn each day, results in your body using its own stored fat for the energy it needs.
One pound of fat is equal to 3,500 calories. So in order to lose 1 pound of fat, you must burn 3,500 calories more than the amount of calories your body needs to maintain its weight. Creating a 3,500 calorie deficit in one day can be extreme for most people, but if you portion this amount over the course of 7 days, it results in a reasonable 500 calorie deficit each day. The key to burning fat is to consistently maintain a caloric deficit over time. If you are able to maintain a caloric deficit of 500 calories each day for 7 days, then you will burn 1 pound of fat. The larger the calorie deficit is, the faster you will lose weight. You can lose 2 pounds of fat in a week by increasing the deficit to 1,000 calories each day.
When thinking of creating a caloric deficit for fat loss, most people initially think of eating fewer calories. Though this method is useful, it is not the only way to create a calorie deficit. An individual can consume the same amount of calories they’ve already been eating, yet create a calorie deficit by burning calories through exercise. The idea of creating a calorie deficit can be compared to methods of saving money. You can save money by working extra hours to increase your income, or you can simply spend less money. In order to avoid exhausting hours of extra work or drastically cutting how much you spend, it is a good idea to combine both methods and work a little more while spending a little less. A similar method can be applied to burning fat where you can combine exercise and consuming fewer calories in order to efficiently create a calorie deficit
Tips:
CUTTING
Drinking coffee can help suppress your appetite
Don’t start your diet too late. Allow a few weeks for your body to make changes.
Spicy seasonings are shown to help you eat less
Don’t keep foods in the house that can stray you away from your diet
Keep track of your bodyweight as much as possible
Chewing sweet gum can help fight sweet cravings
Adding fresh lemon juice in your water can help you drink more
Try to stay busy. This will take your focus off of food.
Eat more vegetables to help you stay full on lower calories
Limit the amount of times you eat out
Fit your favorite food into your macros once a week
Consume protein during the day to avoid going over your carb intake.
Drink a cup of water before starting each meal
BULKING
Eat calorie-dense foods Stay hydrated.
With increased training, more water is needed
Focus on eating more carbs Consume enough vegetables.
Carry a snack when you’re on the go
Limit cardio
Focus on training lagging muscle groups
Check your body weight each week to ensure progress
Frequently increase the work-load of your training to ensure muscle growth
TRAINING
Always have a game plan before starting your workout
Short rest periods cut down on total training time
Make your workout a priority, not an option
Learn the proper form before trying an exercise
Minimize the use of momentum
Save intense cardio for after weight-lifting or a separate day
Always try to do better than you did last workout
Have a music playlist to help you stay focused
Record the amount of sets, reps and weight for each exercise to ensure progress
MENTALITY
A person who wants to train comes to the gym with a plan so they don’t have to worry about what to do once they get there. You should plan the muscle groups, exercises, sets, and rep ranges you want to work on so you have nothing else to do but focus on completing the workout. Even a bad plan is better than having no plan at all. One who comes to train isn’t worried about anyone else in the gym. Never feel embarrassed about other people watching as you train. If there is anyone that should feel ashamed, it should be the person watching since they should be training as well. Your focus should be on performing each exercise in the workout to the best of your ability.
Importance of HYDRATION
One of the most important responsibilities you have is to supply your body with enough water in order to function. Water is essential in every cellular process in your body. Staying hydrated helps maintain the balance of bodily fluids. The functions of these bodily fluids include digestion, absorption, blood circulation, creation of saliva, transport of nutrients, and maintenance of body temperature. In addition to maintaining the efficiency of bodily functions, drinking enough water can help you feel full and cause you to avoid any second trips for more food. It is recommended to drink at least half a gallon (8 cups) of water a day and additional water depending on physical activity, health condition, and climate. It’s beneficial to consume sufficient amounts of water before, during, and after exercise for optimal performance. Common signs that you may need to drink more water include dryness of mouth, headaches, muscle cramping, fatigue, dark-yellow urine, or dizziness. When feeling lazy, tired, or just having an “off-day”, sometimes a few cups of water is all you need.
IMPORTANCE OF FIBER
Fiber is the part of plant foods that our bodies can’t digest or absorb. There are two kinds of dietary fiber, insoluble and soluble. Soluble fiber comes from fruit, vegetables, oats, beans, peas, lentils, and barley. When mixed with liquid, it forms a gel that helps control blood sugar and reduces cholesterol. Insoluble fiber is found in fruits, grains, and vegetables. It adds bulk and acts like a brush to clean out the colon. It helps food pass through the digestive tract more quickly and prevents constipation. A diet rich in fiber can reduce the risk of heart disease, type-2 diabetes, and several forms of cancer. Improvements are also found in cholesterol, blood pressure, and regulation of digestion, all while helping you feel fuller. It is possible to get too much fiber, which can often lead to bloating or more frequent bowel movements. The American Heart Association recommends between 25 and 38 grams of fiber a day in a well balanced diet. Another method of recommended fiber intake is 10-15 grams per 1000 calories
CENTRAL NERVOUS SYSTEM
The central nervous system consists of the brain, spinal cord, and a complex network of neurons. This system is responsible for sending, receiving, and interpreting information throughout all parts of the body. Your CNS controls every thought and movement in the body, making it extremely important to maintain its health. Extensive training without sufficient rest increases the risk of damage to your CNS. Most cells in your CNS cannot be repaired or renewed and can lose some of its abilities. Signs of damage include difficulty with physical activity, recovering, comprehending information, and other symptoms. The CNS is at an increased risk for damage while consuming fewer calories than normal, which emphasizes the need for sufficient nutrients and recovery while dieting. Just like the muscular system, your CNS can be overworked. Yet with proper nutrition and efficient training you can protect and maintain the health of your central nervous system.
REST DAY
It is important to occasionally incorporate a full day of rest from training in order to allow your body sufficient recovery. As training becomes more frequent, your body is at greater risk for injury due to strain on muscles, tendons, ligaments, bones and joints. Muscle fibers are broken down during weight training, so sufficient time is needed for the body to repair and grow new muscle. It can be smart to train certain muscles on specific days so you can allow other muscles to recover. For example, training upper body on one day and lower body on a separate day, allows one muscle group to recover while training another. Benefits of incorporating a rest day include improvements in training performance, a stronger immune system, and more energy. If desired, you can remain active during a rest day with light exercise such as jogging, yoga, or stretching.
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