How to lose weight: the final answers to the three most important questions about weight loss
Health Food / / December 19, 2019
How to lose weight? Obesity is considered to be one of the biggest problems of modern civilization. The number of people who are overweight, and rapidly increases correspondingly increased number of methods that promise quick and permanently losing weight. Even putting aside the notorious charlatans and crooks, their diversity is so great that it can lead to confusion in the true mechanisms reset overweight. In this article we will try to recall the most important foundations, without which any method of losing weight just will not work.
Do I have to do the exercises for weight loss?
When it comes to losing weight, then regardless of the type of diet, everything depends on the calories. You have to organize your body a calorie deficit. Burning calories should exceed their consumption and it is the cornerstone of any effective weight loss program.
Physical activities are essential when using any method of losing fat, because exercise makes it easier to achieve a calorie deficit. Theoretically, your calorie deficit should be about 500 calories a day to lose a pound of fat per week. To do this, you can significantly reduce your diet, it can be quite difficult, or add the appropriate amount of training. For example, if you add four workouts per week, each of which will burn 500 calories, you can reduce your diet by only 215 calories, which is more than doable.
Thus, Physical activity helps to achieve a more efficient burn fat without the need for too stringent dietary restrictions.
Does the type of physical activity?
In the previous paragraph, we found that exercise helps burn calories, but does it matter what kind of exercise program are you using? Many experts say that you just need to be more active and it is possible to burn calories walking in the park or working while standing. Yes, it's true, but not all.
The number of calories you burn each day depends on your metabolism and energy consumption for your life. It is above all the tissues and organs that actively burns calories. What is meant? First of all, your brain, internal organs and muscles. We can not do as you wish, so that our brain or liver, consumed more calories, but we can affect the muscles in such a way as to maximize the number of calories they burned.
Exercises play a key role in this process. In 1999, a special study has found that when people sat on a low calorie diet, the 31% of the lost weight was the weight of their muscles. Other participants in this study used a diet combined with cardio and endurance exercise. This led to a little better preserve muscle mass, but still 22% of the total weight loss was the loss of muscle mass reduction. The third group combined with diet and weight training lost only 3% of the muscle mass.
When you lose weight, you want to get rid of body fat in the first place. But at the same time and you lose muscle mass. Physical activity, especially weight training, you can save your muscles, which in turn helps to burn calories.
Is there an optimal combination of diet and exercise?
The goal of any weight loss program to be most effective, painless and effective way of losing fat. So far, we have found that exercise, especially weight training allows more simply create the necessary calorie deficit and protect your muscle tissue. But does that mean the combination of strength training with a particular diet is more effective than others?
Yes.
Combining strength training with low-carbohydrate diet - is the best way to lose the maximum amount of fat. Researchers from the University of Connecticut compared the diet with a low fat diet with a low-carbohydrate diet combined with weight training. After 12 weeks of observation group on the low-fat diet lost an average of 7.7 pounds of fat per person, while members of the other group dropped to a diet low in carbohydrates, on average 17 pounds.
Output
combining low-carbohydrate diet with weight training (3-4 times per week) you will be able to achieve the greatest amount of body fat loss while minimizing the decrease in your muscles.