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Is this a weight-loss diet at all? Why wait for the results?
Table of Contents
1. The physiology of fat burning
Additional energy balance: ED > EW ED Energy supplied (diet) EW energy expended (basic metabolism, physical activity) Usually the process of fat tissue growth decreases by about a quarter of a year. With a diet, we can also provide the body with more calories than it needs. The rate of fat burning is always lower in a healthy person. To maintain the energy levels of the body's fatty acids, or to keep the body at the right energy levels, you need to keep your body at a minimum of three minutes of exercise, such as weight training.2. Is that the rate of weight loss that matters?
The rate of weight loss depends on: daily negative calorie balance age muscle tissue starting level every day. Theoretically, to reduce body weight by 1 kg per week in 7 days leads to a deficit of 1000 kcal per day. It is assumed that 1 g of fat is equal to 7 kcal. If we reduce daily calorie intake by 1000 calories per day in relation to our exercise needs, however, every day we burn 142.8 g of body fat.3. Doesn't my body weight drop when I make a mistake?
Oftentimes, the lack of effect is the result of unconsciously making mistakes -- here are a few of the most common ones.4. It's a poorly planned training program
Physical exercises should be done primarily for individual purposes. If fat loss is a priority, only aerobic exercise should be used in an overweight or obese person at first, i.e. moderate-intensity exercise lasting at least 30 minutes. Do not force the body at the beginning of an adventure with exercise. Strength training can be a supplement to exercise once fitness has improved. The muscles of a person who is low in physical activity are not the most suitable for intense work. Starting training may be an unexpected time for the body, after which it will first be able to absorb ATP from the body's muscles.5. Excessively restrictive calorie restrictions
Following a low-calorie diet (e.g. 1,000, 1,200 calories per day) is extremely difficult in the long run. Furthermore, the more restrictive a diet is, the greater the loss of lean body weight. Consequently, there is also a decrease in exercise energy and deterioration in physical fitness.6. Following a poorly balanced, low-calorie diet
Garcia O. P., Long K. Z. and Rosado J. L. in their opinion paper showed that vitamin and mineral deficiencies (including B vitamins, vitamin A, vitamin D, zinc, iron) are very often accompanied by excess weight. It is not yet clear whether they increase the risk of overweight or excess body weight promotes deficits.7. Excessive consumption of products with high IG
Products with a high glycemic index cause fast insulin releases. Insulin is a hormone that inhibits lipolysis. So the pancreas should not be provoked to frequent and abundant releases of insulin. The basis of the diet should be products with a low or medium IG. Not always lack of effect on weight is associated with a real lack of effects. Sometimes the body weight does not change or even increases due to water retention. This is especially true for women.8. Body mass and water retention in the body
Women should be aware of the specific nature of the menstrual cycle and its effect on body weight and water retention in the body. White C. P. and colleagues conducted a study of 62 women who were advised to keep a regular diary (for a year).9. Reduction requires patience
There's no efficient and healthy way to get rid of excess fat quickly. The human body is very economical by nature. Fat will only be converted to ATP in the amount it needs, so we have to work hard to increase energy expenditure. Hunger, which seems to bring quick results, basically leads to a reduction in the fat-free body weight that we care about the most.
