For many people it is the main reason to go to the gym: to lose weight. But the desire to lose weight is not an easy task. Because just as when you gain body weight, losing a body weight to lose pounds is made more difficult by a number of factors. Which influences play a role, such as the energy balance? You can read everything you need to know about losing weight here
Losing weight and the energy balance
The human body is an extremely efficiently designed device, which always strives for a long-lasting balance. Human metabolism adjusts when there is a shortage or surplus of calories and that compensation is one of the reasons that losing weight is often a bit more difficult than previously thought.
When you want to gain weight or lose weight, the energy balance is leading.
Very simple worded:
A calorie surplus results in you gaining weight
A calorie deficit results in you losing weight
So when you consume less food than what you actually consume, you lose weight. If you eat more than what you need, you will arrive. So with that you could say that if you want to lose weight you just have to eat less than you need or have to start exercising more. And if you want to arrive, you eat more or you exercise less.
So when it comes to gaining or losing body weight, the theory is pretty simple.
But how is it that many people still have trouble reaching their goal weight? The answer: ignorance and laziness. Medical cases of course not included.
In a world where you have direct access to all information in the world, it can hardly be that you do not know HOW to lose weight. In practice, it often appears that many people are too lazy to look up this knowledge OR to apply this knowledge structurally.
The solutions offered with a new revolutionary diet book, slimming product or fat burner each time are not the right solution to the problem: namely, laziness.
To lose weight? What is your motivation?
Because reaching your goal weight is an individual and personal goal, it is important to first determine for yourself why you want to achieve this goal. Why do you REALLY want to lose that 5 kilograms or maybe even 10 kilograms? If you have the answer for yourself, ask the question again: why do I want this? Until you really get to the core. Because, you don’t buy this motivation in a jar.
It is of course possible that your overweight has a medical cause, but that is the case with only a few people. The hormonal factors or stress factors to which you are exposed can of course also play a role whereby you eat more than your daily calorie requirement, but there are all sorts of reasons for not changing it. If these are really the reasons for your excess weight, then they are not part of the solution.
The solution and the only solution is yourself.
Losing weight does not work: the causes
When you have found the right motivation for yourself and you have read into the right information, you have already taken a big step in the right direction. This is of course the mental and theoretical part. There are a number of stumbling blocks on the way to your goal that can make it more difficult to lose weight.
Because if you start creating calorie deficit, your body will respond to this. As stated in the opening of this article, our body is an extremely efficient machine that has a number of major priorities: keeping you alive. These are other objectives than the cosmetic objectives that you have in mind, such as a flat stomach or tight buttocks or a muscular body. Of course, having a good body is important in reproduction, or at least it makes reproduction a lot more pleasant, but it’s hard to reproduce if you don’t live. So the body will always choose between survival than being beautiful.
As a result of the calorie deficit, your body will reduce the resting metabolism and will use energy more efficiently. You can best compare this with a car whose fuel is running low. If you want to reach the final destination with this car, there are a number of things that use energy such as the air conditioning on a lower level.
The reverse also applies when you want to arrive. If you want to become heavier and want to build more muscle mass, you will have to eat more and more. Cause? The muscles that you create also need energy at rest. So the bigger your muscle mass is, the more calories your body needs at rest. You can also see that the energy requirement is also increasing among people who do not gain muscle mass but who arrive in fat. This is called the law of reduced income.
In addition to the compensation for the human body, the calculation of calorie requirements also plays a role in losing weight. This can also be a cause that makes it more difficult to lose weight. If you want to lose weight you have to create a calorie deficit. You can only do this if you know what your calorie requirement is. To calculate your calorie requirement, there are various formulas such as the Katch Mcardle and the Harris Benedict formula. With these formulas you can calculate your energy needs at rest based on your age, height, weight and fat percentage. We call this the BMR, also known as the Basal Metabolic Rate. This is the energy that your body needs for primary functions such as breathing. This is the amount of energy you need if you were to do nothing all day and lie flat in bed. Then your activity level is added on top of this and those 2 added together form your energy requirement per day.
In theory you can calculate exactly what your calorie requirement is and how much your energy balance deficit or surplus is, but this will always be a chatting. Since we just indicated that your body can compensate for the deficit or surplus and it can differ enormously per person. It is therefore important to make a calculation that comes so close to reality and to work from there.
Why am I not losing weight faster?
This is a question that we naturally hear regularly. Various studies have been done between men and women who lived in a calorie deficit to lose weight and where in these studies the men lost weight by exercising more, the women remained practically the same in terms of weight. The researchers concluded that these differences between men and women arise because there is more compensation for women than for men.
Losing weight and the YO-yO effect
In addition to the difference in compensation between men and women, it is of course also important to look at what happens when the temporary calorie deficits are stopped. The body experiences the period of calorie deficits as a period of stress. If you have not received enough energy for a long period of time, the body will try to compensate for this the next time when enough energy comes in. Because your body started to consume less energy and probably still does this when you start eating more. So by definition you have a surplus on the calorie balance at that time.
The Yo-yo effect is most common with a crash diet. A crash diet is a diet where you suddenly start creating a huge calorie deficit, causing the body to respond to this through excess tissue, such as fat tissue but also muscle tissue, to break down to meet its energy needs. The result is that you lose a lot of kilos in a short time.
Prevent yo-yo effect
On the other hand, when you start eating more, your body is in a maintenance mode and you soon end up in a calorie surplus and that your body wants to compensate for the time that you have had a serious deficiency. So if you want to prevent the Yo-yo effect, make sure that the calorie deficit that you create is gradually increased and that you keep your protein intake high enough so that your body uses no or less muscle tissue as energy.
Lose weight with fat burners
Fat burners are dietary supplements that can cause your fat burning to increase, which means that you will consume more calories. We have looked at several studies that have studied dozens of fat burners. What the conclusion from many of these studies was that there are only 2 natural fat burners, knowing:
- Green tea
Studies have also been found in which the effect of these 2 in fat burning is not entirely attributable to these agents.
Other means that are used by various media or marketing expressions is the scientific evidence just marginal.
There are also fat burners that also work, but because of the forbidden substances that are contained therein, they are also prohibited. For example, there are various products that contain derivatives of amphetamine, also known as speed. Or there are substances such as phentermine, nor-DMAA or ephedrine in the fat burners. These are substances that can cause heart palpitations, bleeding in the brain and in some cases even death. So the question is to what extent these fat burners will help you with your health.
Lose weight with a diet
A diet is a, often temporary, adaptation of the ingested foods that often have to meet certain requirements in order to achieve a specific goal for an individual person. The word has its origin in the Greek and that of the word: diatia, which can be translated as “rule of life”.
Often a diet is put together to lose weight, but it can also be an adjustment to the type of nutrients you take. After all, you can get your energy from proteins, carbohydrates or fats and you can adjust your diet accordingly, depending on your response and your specific objectives. We dive a little deeper into the types of diet.
Types of diets
Basically there are two types of diets, knowing:
- Nutrient-limiting diets
- Nutrient-rich diets
The nutrient-limiting diet is often used when weight loss and weight loss are the goals. These diets are often composed with relatively low amounts of carbohydrates or low amounts of fats.
The nutrient-absorbing diet is applied precisely if weight gain or muscle gain are the goals. This form of diet is often formulated with relatively high amounts of proteins and carbohydrates.
Reasons for dieting
So there are 2 types of diets, but why do you immediately think about losing weight when you hear the word diet? This is due to the great interest that has been given to the nutrient-limiting diets. Because of this, the word diet has become almost the same as the word lose weight. But in addition to people who want to lose weight, athletes, such as bodybuilders, also follow a diet.
It is therefore very dependent on what reason you start a diet.
There are three types of diets:
The cosmetic reason is the case when you are dissatisfied with your appearance. You are too heavy and your pants no longer fit you, or you are too thin and you want more shape to fill your clothes with. In both cases a diet can offer a solution.
Do you not eat certain nutrients because of a medical background? This may be the case if you suffer from diabetes or if you have an allergy to some nutrients.
Finally, religious: do you not eat pork because you are a Muslim, or do you not eat meat because you are a vegetarian? Both can be reasons that are not cosmetic or medical, but still fall under the denominator diet from a (religious) belief.
The Yo-yo effect after a diet
We already wrote above that a diet implies that a temporary adjustment is made to the diet. With a low-calorie diet this can lead to the yo-yo effect: your weight decreases very quickly due to a shortage of calories. When you return to your normal diet, the pounds will return. The body adapts quickly, so when you consume few calories, your body will respond to this by consuming less energy. It will then save more reserves when you start eating normally again so that you can get out of your diet more heavily than before you started.
Tips for losing weight
Above all ways and pitfalls are described what you can do when you want to lose weight. The energy balance is and always will be primary and leading. Below you can read a few smart tips that can help you lose weight.
Breakfast but light
Many people think when skipping breakfast that they save part of their calorie budget for later that day. Of course that is also true, but there is a good chance that you will eat later in the day to compensate for skipping breakfast. Therefore, always have breakfast, but do it a lot lighter than usual. A good breakfast also contains enough protein so that you have a longer saturated feeling and do not get hungry again and start cutting.
Drink a lot of water
It may be a cliche but water is really an important part when you want to lose weight. In the first place, it helps to provide your body with sufficient moisture and to remove all waste. In addition, it also gives you a feeling of fullness, which means you will eat less. People often eat more than they drink, so try to drink at least 3 or 4 liters of water a day.
Do not drink calories
Water or tea can help you feel full during the day and suppress your hunger. But you can also drink something else such as soda. The disadvantage when drinking soda is that you immediately work in a lot of calories. That is precisely not the intention when you want to lose weight. So do you want to work on your weight? Make sure that you do not drink any calories.
Eat more protein
If you have the choice to choose between proteins, carbohydrates or fats then choose a diet that contains a lot of protein. Protein often contains the least calories and it often suppress your hunger. That in combination with the fact that protein intake ensures that your muscle mass is preserved is a no-brainer. Eat more protein.
Take an appetizer
Are you going out to dinner? Then take a starter with few calories. Because the main course is often accompanied by potatoes or fries, it can often lead to a higher calorie intake than desired. Therefore, start with the starter so that you do not start the main course starving.
lose weight in a Responsible way
When you have decided for yourself that you want to work on your weight, you can do so in a number of ways. This way you can lose weight in a radical way by suddenly eating much less, with all the consequences for your health as described above. Or you can choose to do it differently: responsible weight loss. Below we want to take you into the options that you have when you want to lose weight. What are the consequences if you radically decide to follow a crash diet? And what are the alternatives?
Radically lose weight
The theory of losing excess body weight is actually very simple, namely that you should eat less than your consumption. This negative energy balance ensures that you lose weight. Simple as that.
You can create a negative energy balance in different ways. This way you can radically decide to eat much less, which results in a calorie deficit. A calorie deficit because you eat far too little will only have a number of adverse consequences, namely:
The weight that you lose is primarily moisture in the first instance
If the crash diet lasts a longer period, your fat mass but also muscles burn
Fewer muscles result in a lower rest burn
Nausea, dizziness, lifeless and fainting
If you stop the crash diet you often gain weight, the Yo-yo effect
How should it be?
First of all you have to realize that there is no short cut. The excess body fat has not accumulated on your body in 1 month so do not expect it to go off in 1 month. Secondly, it is important that you realize that the path to your goal weight must be a healthy path. A way in which you eat the right amounts of the right foods with the right kind of exercise.
How much should you eat?
As mentioned, you only lose body weight because you create a negative balance on the energy balance.
This is possible in 2 ways:
- Eat fewer calories
- Burn more calories
How many calories do I need per day? Because every person is different and every target weight is different, calculating the number of calories you need per day is always an estimate. For the sake of convenience we therefore assume a number of calories of 30 per kg of body weight. This is and remains an estimate, but you will see that it will be a good starting point.
Do you weigh 80 kg? Then you need 2,400 calories per day.
You can get these 2,400 calories from different foods, knowing the macronutrients:
- Carbohydrates: deliver 4 kcal per 1 gram
- Proteins: deliver 4 kcal per 1 gram
- Fats: deliver 9 kcal per 1 gram
So you can already see that there is a big difference in the energy that the 3 macronutrients provide. There is not only a difference in the amount of energy, but also in the way in which they are broken down by the body. More about that later.
How much you should eat from each macronutrient also depends on your personal situation, but the following distribution is common:
2 grams per kg of body weight. This means that in our example, someone of 80 kg should eat 2 x 80 = 160 grams of protein per day. These provide 640 kcal. The advantage of eating more protein is that your body breaks it down more slowly than carbohydrates, so you feel satisfied for longer. In addition, proteins help maintain and restore your muscles and your body uses more energy to break down, digest and absorb the proteins.
Now that we know how many peas you need to eat per day (and why) it is now the task to calculate the amount of fat per day. This can be done quite simply by taking a percentage of 35% of the daily requirement: 35% of 2,400 kcal = 840 calories. You divide this by 9 and you end up with 93.3 grams of fat per day.
Finally the carbohydrates. We now know that we need 2,400 kcal per day because we weigh 80 kg. 840 kcal should consist of fats and 640 of proteins. The remainder must consist of carbohydrates. So the following calculation follows:
2,400 kcal – 640 – 840 = 920 kcal carbohydrates
920/4 grams = 230 grams of carbohydrates.
The diet would therefore consist of:
160 grams of protein
93.3 grams of fats
230 grams of carbohydrates
How much should you be deficient
The first step before creating a shortage is your nutritional composition based on the macronutrients above. If you do this, you will probably notice that you will lose weight because you eat enough and not too much and because you are more aware of your diet.
If you notice that you are not losing weight, you can sit on a deficit of 20% to 30% of your daily energy requirement. This leaves you with enough energy to exercise and you will not starve yourself. Finally, exercise is the most ideal way to get rid of the deficiency, because it means that you do not have to make large adjustments to your diet.
By.S.van der Tap.Internet Marketer Founder Of digitalstico.com