Weight balance is a criterion of good health. Any fast weight gain or loss should, therefore, alert, particularly when you have not changed your diet or eating habits. This sudden change can indeed be the harbinger of a body dysfunction or illness. For years now, losing weight has become a priority concern for many people.
Three types of Body Fat
Adult body fat comes in three types: subcutaneous fat (between the skin and the abs), visceral fat (behind the abs, around the internal organs); body fat by sex of the individual. Each of these types requires a particular control strategy.
1. Visceral fat
As the name suggests, visceral fat is stored in the abdominal cavity, pushing the belly forward. The more obese a person is, the more fat they have. And it’s precisely the visceral fat that gives the person the silhouette of an apple.
Cardio exercises are the foremost effective against this sort of fat. All those that claim to own succeeded in significantly losing weight through running have mostly got eliminate visceral fat. If you can tuck in your stomach, you have little fat like this.
Subcutaneous fat accounts for about 40-60% of body fat. This is the fat that you can feel under the skin. Aerobic exercises have less impact on removing subcutaneous fat. Other than that, one should follow a low-calorie diet.
On average you can lose 400 to 700 g of fat of this type per week (4), which is equivalent to a deficit of 500 to 900 kcal per day. The body is unable to burn this fat faster. If you lower your calorie intake, even more, you will lose muscle, not fat.
Fat in the lower abdomen and hips
The third type of fat is that which is defined by our gender. This fat is localized in the lower abdomen in men, in the hips and buttocks in women. Fighting this type of fat is possible if you only have a certain amount of subcutaneous fat.
Unfortunately, this fat is the most problematic, since the body uses it last, after getting rid of visceral fat and subcutaneous fat. The strategy to combat this fat requires complex solutions
Characteristics of a balanced weight loss program
1 Weight loss between 500g and 1kg per week
2 All food categories must be represented
3 physical activity integrated into the program
4 Work on positive body image and self-acceptance
5 Must allow for healthy eating habits in the long term
Tips for Weight Loss
If you want to look slim but you are unsure of a way to get there, then here are some suggestions that might facilitate your achievement. However, keep in mind that the will to reduce must coincide with the idea of acting positively on one’s health. Having a “normal” build could be a real asset for your future. Regularly monitor your build.
Overweight and obesity are health hazards. The most main reason for your desire to lose weight must be health.
However, improving one’s health remains a major motive during this endeavor. Remember that obesity may be a real source of complications, which may cause inconvenience or perhaps very real dangers.
To lose weight, you must burn fat
Losing weight inevitably involves reducing fatty tissue. The stored fats are not only unsightly but also harmful to health. The more our fat levels increase, the more the diseases associated with overweight, develop cardiovascular diseases, diabetes, autoimmune diseases, not to mention the joint problems that overweight people systematically encounter.
To avoid knee and hip prostheses and heavy treatments linked to chronic diseases, burning fat is the essential phase. Food is the main culprit of being overweight. To lose weight, you should balance
– Consume a minimum of 1g of protein per kg of weight
– Limit yourself to 1g of carbohydrates per kg of weight
– Consume 1g of lipids per kg of weight
– Drink a minimum of 3 liters of fluids per day
– Consume fiber a minimum of two meals every day
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Understanding the Energy Balance
It’s fundamental to be well informed about the basic metabolism. Behind this name which may seem complex, hides a very simple concept: your body needs a specific amount of energy per day to function and perform well.
Indeed, for your organs to work, for your muscles to work, for you to breathe you need energy: this energy comes from what you eat and drink. If you don’t eat, if you do not drink, then obviously you won’t survive.
This concept of energy balance is fundamental; it doesn’t necessarily explain by itself all cases of overweight or obesity, but it plays a serious role. Based on this logical observation, what is fundamental is to be attentive to the approximate amount of energy you need based on what you are doing during a day.
Because if you ingest more energy than what you consume, this excess energy can hardly be evacuated and can, therefore, be stored: this is called fat!
Timing of Meal
The timing of the meal is as important as its content.
“The time you eat is very important for weight loss. Going all day and eating a giant meal at supper goes against the goal. Whether it’s a meal of excellent nutritional quality, if it’s eaten too late, the body won’t have time to convert the calories into energy to use during the day. The calories are stored by the body (the fat cells) and can be less easily expended. ”
Check your medication
Some specific medications are commonly prescribed for only chronic conditions – high blood pressure, diabetes, or depression – affect weight, either by gaining weight and making it harder to lose those extra pounds.
(These are not the only drugs that cause you to gain weight). When a person has to take a drug for the long term, a molecule that does not affect or lose weight is preferred. Talk to the doctor about your medication.
Achieving a target weight is not enough
“You need to consume fewer calories and spend more energy to maintain weight loss than to lose it. So if you let go after you have started losing weight, you will gain all the pounds you lost and more. Constantly give yourself new challenges!
Muscle mass is heavier but works for you
“It’s the amount of lean muscle that largely determines our metabolism. In other words, the larger our muscle mass, the more calories we burn. Muscle mass naturally begins to decrease after the age of 30; this process, called sarcopenia, accelerates during the quarantine. So you have to lift weights and eat a protein-rich diet to maintain muscle strength as you age.
Diet is More Important Than Exercise
“You can’t compensate for a poor diet by jogging. Many customers think that by working hard at the gym, they can eat what they want. Fitness is essential for heart health and mobility, but keep in mind that 80 percent of weight loss is diet-related. ”
Once the diet is in place and you have found your physical activity of choice, you can accelerate the process of weight loss, or at least optimize it, through certain dietary supplements for weight loss, especially fat burners.
They work by stimulating the metabolism, reducing hunger, and promoting the use of fat as an energy source.