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How Much Time It Costs To Lose Weight And Seven Tips To Achieve It

How Much Time It Costs To Lose Weight And Seven Tips To Achieve It
You have just started a workout routine and a healthier diet after realizing that the pants have not shrunk and you ask yourself this fundamental question: How much time does it take to lose weight? Days? Weeks? Months?

To find out the answer, the Australian edition of HuffPost has contacted two experts: the dietitian and nutritionist Robbie Clark and the personal trainer Daine McDonald.

"In physiological terms, to lose weight you must burn more calories (through physical activity) than you consume, either in food or in drinks," explains Robbie Clark.

"The basic bodily functions (breathing, nervous function, the creation of new cells, blood circulation and the maintenance of body temperature) consume between 50% and 70% of the calories we take to the body. The rate at which the body uses calories for basic functions is known as the basal metabolic rate (BMR). "

Other factors that determine BMR are genetics, age, sex, and body composition.

"Much of your energy already has a predetermined use. However, the amount of energy you burn each day also depends on the amount of exercise you do, taking into account the intensity, type of exercise and duration," he says. By eating more calories than the body requires for a period of time, these calories translate into weight gain

How long does it cost to lose weight?

Although it depends on each individual, because not everyone has the same body or the same goal, if you start exercising three times a week and follow a balanced diet, you will find that it takes less than you expected.

"There is no way to make an exact calculation, since each person is different and the way their body reacts, too," says Robbie Clark.

If a person is considered overweight and therefore has more pounds to lose than another person who only wants to lose five, it is normal to lose weight more quickly, according to Robbie Clark, but that weight loss is possibly a combination of fluids and fats

"Someone who has started exercising three times a week and eating healthier can lose a kilo in a week and a half or two, but it also depends on the type of exercise you are doing, its intensity and duration," explains Robbie Clark.

How long does it cost to lose weight and seven tips for

Daine McDonald agrees and adds that the time you have been training has a lot to do with the amount of weight you can lose: "The weight loss depends on your starting point. I am referring to the number of years you have been training."

"An example could be that you had not trained in recent years and gained 20 kilos, especially in the gut area. As soon as you returned to a routine of, say, train four times a week and following the 80/20 rule ( 80% of healthy food and 20% of junk food), there is no doubt that you would see a remarkable change at the end of the first fortnight. "

However, if you had already been training three times a week and eating healthy and decided to increase the workload to five or six workouts per week and further improve your diet, the chances are that the change was much less noticeable. "

"There is no magic formula to predict how much weight or how much fat you are going to lose. That said, according to my experience, someone who starts training three or four times a week and following a healthy diet can lose between half a kilo and two kilos, according to how much weight you have proposed to lose, "says Daine McDonald.

"The main thing to remember is that, if you really want results, the ideal thing would be for you to train about four times a week and follow the 80/20 rule. And with that, you will only notice a big difference in relation to your body composition and your health in general.

Why is it harder to lose weight than to gain weight?
As everyone knows, it is much easier to gain weight than to lose weight. Although it is usually due to life habits (for example, if you eat pastries daily, it is ridiculous to try to lose weight), according to Robbie Clark and Daine McDonald, there are other reasons why it is often difficult to lose weight. "

The lifestyle
How Much Time It Costs To Lose Weight And Seven Tips To Achieve It
"It is important to understand that the body's function of losing weight and maintaining weight is a complex process. There are a lot of factors that contribute to overweight and obesity, such as diet, sedentary lifestyle, genetics, tobacco and alcohol consumption, personal motivation, stress, sleep hygiene, employment, the environment, and hormonal balance, to name a few, "Robbie Clark lists.

The underlying health problems

"If you have a hard time losing weight, you should try to discover, first of all, the possible causes. There could be a medical reason that explains the problems you have to lose weight, such as cardiovascular disease, type 2 diabetes or a hormonal imbalance caused by thyroid, sex hormones, insulin or cortisol, "warns Robbie Clark.


"Today, I think the factor that most influences when it comes to getting fat are physiological and psychological stress," says Daine McDonald.

"When stress hormones, such as cortisol, are at high levels in the body for long periods of time, the body's ability to burn fat is reduced, so when a person is involved in work-stress situations, familiar, financial, etc., ends up undergoing a state of high stress and exhaustion. Over time, it can lead to an accumulation of visceral fat, which can be complicated to manage. "

Aging and diets

Although dieting can be a tempting way to lose weight quickly, Robbie Clark says the negative effects of diets can be much greater than the positive ones:

"Other factors that contribute to hinder weight loss are the rebound effect of yoyo diets, headless eating, a sedentary lifestyle and metabolism slowed by the effects of age."
How Much Time It Costs To Lose Weight And Seven Tips To Achieve It

"Those factors are the ones that most influence hormonal function, which plays a fundamental role in the body's ability to lose weight."

"For example, the rebound effect of yoyo diets can modify the physiology of the body. This occurs because constantly undergoing diets increases the production of ghrelin (the hunger hormone) and reduces that of leptin (the satiety hormone). As a consequence, the body feels more hungry and becomes less satisfied every time it eats, "he explains.

How to lose weight in a healthy and sustainable way
To lose weight so that the body can withstand more than a week, Robbie Clark and Daine McDonald propose the following tips:

1. Set a realistic goal

"An approximate reference would be to lose between half a kilo and a kilo per week. To lose a kilo, it is necessary to eliminate 1,000 kilocalories from the daily intake, approximately," explains Robbie Clark.

If reducing 1,000 kilocalories a day is unthinkable, keep in mind that it is equivalent to doing one hour of HIIT training (about 800) and eating a snack less (about 200).

"That said, we must remember that we must follow a diet as varied as possible so as not to run the risk of malnutrition or deficiency of any nutrient."

2. Avoid dangerous diets or skip meals

Skipping meals is not only bad for mood, energy levels, and overall health; It also affects the way you eat later.

"If you skip a meal, you are more likely to eat more next time, and because of that you could cause your stomach capacity to increase," Robbie Clark warns. And he adds: "A crash diet is a short-term solution that increases fat levels in the body in the long term due to the reduction in the metabolic rate it produces."

3. Exercise regularly

"Train four times a week for 45 to 60 minutes. Three times a week is fine, but four is much better," advises Daine McDonald.

For best results, Robbie Clark recommends doing a combination of resistance workouts (weights) and cardiovascular training.
How Much Time It Costs To Lose Weight And Seven Tips To Achieve It

"Think of strength training as the main course of a restaurant. Cardio and yoga are equivalent to starters. Strength training is the basis of fitness and health," says Daine McDonald.

"To stay in shape you have to educate your body to be healthy, and that is achieved by being consistent with the workouts and proper nutrition week and week as well."

4. Eliminate refined carbohydrates from your diet

"Refined carbohydrates such as cakes, cookies, pastries, bag fries, sodas, juices, and most supermarket bread will make you accumulate fat if you don't burn it on time," says Robbie Clark.

5. Watch your rations

"Be careful with the size of the portions you take. Fill up to 80%," advises Robbie Clark.

6. Do not drink calories

"Runaway from drinks that contain 'empty calories' and don't fill up with sodas, too many juices or energy drinks," Robbie Clark recommends.

7. It is never too late to start (or to retry)

"Health is in our mind, so remember that it's never too late to start and it's never too late to resume your passion for fitness and health," says Daine McDonald.

This article was originally published in the 'HuffPost' Australia and has been translated from English by Daniel Templeman Sauco.
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