There are many reasons why being obese is bad for your health. It can, for example, cause or aggravate type 2 diabetes. Obesity is also a risk factor for heart disease and other cardiovascular problems.
Just what exactly do you have to do to slim down?
Eat less and move more is the trite answer usually received by somebody that is overweight.
Of course you can lose weight by reducing what food you're eating (energy intake) or enhancing the amount of exercise you get (energy output).
But the problem of effective weight-loss is more complex than simply changing into your market between the calories consume and the calories you expend within your daily activities.
The search for an effective weight-loss formula requires strategies to these four questions:
Does genetics lead to your weight problems and, if that's the case, what can you do about this?
How many calories are you looking to cut from your diet to shed one pound or kilogram?
What are the best types of foods (carbs, fats or proteins) to reduce for losing weight?
Is exercise much good in helping you lose weight or for keeping weight off?
How genes affect excess fat
Many people do their utmost to lose weight without much success. Specifically, once they have lost a few kilos, they think it is extremely difficult to keep their weight down... it just rises back up again.
This means that that the problem is genetic.
Actually, more than 30 genes are already linked to obesity. The main one with the strongest link may be the fat mass and obesity associated gene (FTO).
The obesity-risk variant of the FTO gene affects one in six of the population. Studies suggest that persons who may have this gene are 70% prone to become obese.
In accordance with research published in the UK in 2013 inside the Journal of Clinical Investigation, those with this gene have higher levels of the ghrelin, the hunger hormone, inside their blood. This means they understand feel hungry again just after eating a meal.
Furthermore, real-time brain imaging shows that the FTO gene variation changes how a brain responds to ghrelin and images of food from the regions of the brain linked to the control of eating and reward.
These bits of information explain why people with the obesity-risk variant of the FTO gene eat more and prefer higher calorie foods... before they become overweight... in contrast to those with the low-risk type of the gene.
The FTO gene is not only genetic reason behind obesity, which is likely to be due to the sum of several genes participating.
If you have these 'bad' genes, however, about to catch necessarily destined to become overweight... but you are more likely to end up obese in the event you over-eat.
Having these genes includes that you will need to exercise greater discipline over your diet plan 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 long been... how many calories do I need to cut out of my diet to be able to reduce my weight with a set amount, eg 1 lb or kilogram?
Years ago there was a clear-cut response to this question.
In 1958 Max Wishnofsky, a fresh York doctor, wrote a paper that summarized everything known then about how calories are held in our bodies. He concluded that, if your weight is being held steady, it could take a deficit of 3,500 calories to get rid of one pound (454 grams) in weight.
You can create the calorie deficit either when you eat less or exercising more (utilise more calories).
By way of example, if your weight is holding steady dieting of 2,000 calories every day and you reduce your intake one,500 calories every day, you will lose 1 lb (nearly half a kilo) a single week, ie 52 pounds or 24kg 12 months.
Alternatively you could burn an extra 500 calories a day (through exercise) to lose exactly the same amounts of weight over the same time periods.
For decades, the Wishnofsky rule was known as a verified fact. It underpinned a multitude of diets.
The only problem is that the rule is wrong. It fails to take into account the changes in metabolism that take place when you go on a weight-reducing diet.
The Wishnofsky rule is proven to work initially. But after having a week or two your weight reaches its minimal level, much towards the frustration of myriads of dieters, because your metabolism adjusts towards the decrease in your body mass and your reduced intake of food.
Alternatives there was no way to predict how consuming fewer calories affects the speed at which you will shed weight, especially when your goal is always to lose more than just a few pounds or kilograms.
These day there are, however, new complex weight-loss formulas that aspect in the drop in metabolism that occurs over time as body weight decreases. One example is extra weight Planner from the National Institute of Diabetes and Kidney and Digestive Diseases in the united states.
What types of foods when you cut to lose weight?
What sorts 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?
The amount of calories in one gram of each and every of the basic food types are as follows:
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 work twice as quickly as a reduction in either with the other two types of foods, gram for gram.
That is why diets that concentrate on lowering the fat you eat, such as the Beating Diabetes Diet and the Mediterranean Diet work in reducing weight.
However if you want to cut your calories by a fixed amount a day (say 500 calories) can it make any difference as to the kind of food you cut down on?
For example, will it issue to the amount of weight you lose if 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 is 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 folks lose weight they lose muscle along with fat. The more muscle you lose the greater your metabolism slows which reduces the rate from which you lose weight.
Since it preserves muscle, a protein based diet may slow up the rate at which your metabolism slows down.
The problem is that, if you eat an excessive amount of protein, you could turn out damaging your kidneys. The widely accepted recommendation is basically that you limit your protein intake to a maximum of 35% of your total daily intake of calories.
So, provided that you do not eat too much protein, it is advisable to reduce weight by minimizing fats (for the sake of your heart etc) and refined carbs that spike blood sugar levels (especially if you have diabetes).
Does exercise enable you to lose weight or maintain it?
Cutting down on the food you eat is the foremost way to lose weight. Exercise is less important, at least in the initial stages.
Exercising when you find yourself trying to lose weight can be tricky. It burns calories for sure but not nearly as many as not wanting to eat those calories to begin with.
And exercise increases your appetite, so it's easy to eat back on each of the calories you burn during an intense work out.
Counsel, when you are cutting your food intake to lose weight, is to focus on moderate physical activities including gardening or brisk walking, as an alternative to going to the gym.
But once you have shred those excess weight and are down to your ideal weight, exercise becomes essential for maintaining your weight at its new healthier level.
Scientific study has found that most people who shed weight and manage to keep it off for at least a year start exercising regularly for up to an hour daily.