Losing Weight - Considerations

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There are many reasons why being overweight is bad for your health. It could, for example, cause or aggravate diabetes type 2. Obesity is also a risk factor for coronary disease and other cardiovascular problems.
Precisely what do you have to do to shed weight?
Eat less and exercise is the trite answer usually received by someone who is overweight.
Clearly one can lose weight by reducing food (energy intake) or helping the amount of exercise you get (energy output).
The main problem of effective weight-loss is a lot more complex than simply changing the total amount between the calories consume and the calories you expend inside your daily activities.
The search for an effective weight-loss formula requires strategies to these four questions:
Does genetics play a role in your weight problems and, in that case, what can you do about it?
How many calories must you cut from your diet to shed one pound or kilogram?
What are the most useful types of foods (carbs, fats or proteins) to cut for losing weight?
Is exercise much good in helping you lose weight and keeping weight off?
How genes affect weight
Many people do the most beautiful to lose weight without much success. In particular, once they have lost a couple of kilos, they think it is extremely difficult to keep their weight down... it really rises back up again.
This suggests that the problem is genetic.
Actually, more than 30 genes happen to be linked to obesity. Normally the one with the strongest link could be the fat mass and obesity associated gene (FTO).

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The obesity-risk variant in the FTO gene affects one in six of the population. Studies suggest that persons who've this gene are 70% more prone to become obese.
As outlined by research published in the UK in 2013 in the Journal of Clinical Investigation, people with this gene have higher quantity of a ghrelin, the hunger hormone, inside their blood. This means they understand feel hungry again soon after eating a meal.
Furthermore, real-time brain imaging implies that the FTO gene variation changes what sort of brain responds to ghrelin and pictures of food from the regions of the brain from the control of eating and reward.
These bits of information explain why people who have the obesity-risk variant with the FTO gene eat more and prefer higher calorie foods... and before they become overweight... weighed against those with the low-risk form of the gene.
The FTO gene is not the only genetic reason behind obesity, which is likely to end up due to the sum of several genes family interaction.
If you have these 'bad' genes, however, you're not necessarily destined to become overweight... but you're more likely to end up obese in case you over-eat.
Having these genes does mean that you will need to exercise greater discipline over your daily diet throughout out your life, especially when you have managed to shred weight and want to keep them off.
How many calories should you cut to lose weight?
The big question for dieters has long been... how many calories do I need to withdrawn from my diet so that you can reduce my weight with a set amount, eg 1 lb or kilogram?
Years ago there was a clear-cut answer to this question.
In 1958 Max Wishnofsky, a whole new York doctor, wrote a paper that summarized everything known in those days about how calories are kept in our bodies. He determined that, if your weight will be held steady, it would take a deficit of 3,500 calories to reduce one pound (454 grams) in weight.
You could create the calorie deficit either by eating less or exercising more (to use up more calories).
For example, if your weight is holding steady on a diet of 2,000 calories a day and you reduce your intake to at least one,500 calories a day, you will lose one pound (nearly half a kilo) in a single week, ie 52 pounds or 24kg a year.
Alternatively you could burn another 500 calories each day (through exercise) to lose exactly the same amounts of weight on the same time periods.
For a long time, the Wishnofsky rule was accepted as a verified fact. It underpinned lots of diets.
The only problem would be that the rule is wrong. It ceases to take into account the changes in metabolism that take place when you go on a weight-reducing diet.
The Wishnofsky rule really works initially. But from a week or two your weight reaches its minimal level, much on the frustration of myriads of dieters, because your metabolism adjusts towards the decrease in your body mass along with your reduced intake of food.
Up to now there was no way to predict how consuming fewer calories affects the pace at which you will lose fat, especially when your goal is to lose more than just a few pounds or kilograms.
There are now, however, new complex weight-loss formulas that take into account the drop in metabolic process that occurs over time as weight decreases. One example is the excess weight Planner from the National Institute of Diabetes and Kidney and Digestive Diseases in the us.
What types of foods should you cut to lose weight?
What types of foods should you cut to lose weight naturally?
Should you reduce your calories from your fat, carbohydrate or protein intakes? Which supports you lose weight faster?
Diet plan calories in one gram of every of the basic food types are highlighted below:
Fat... 9 calories per gram
Having a drink... 7 calories per gram
Proteins... 4 calories per gram
Carbohydrates... 4 calories per gram
Dietary Fibre... 2 calories per gram
As fats contain greater than twice as many calories as carbs and proteins, reducing the fats you eat work twice as quickly as being a reduction in either with the other two types of foods, gram for gram.
That is why diets that concentrate on minimizing the fat you eat, such as the Beating Diabetes Diet along with the Mediterranean Diet work in reducing weight.
However if you simply want to cut your calorie consumption by a fixed amount a day (say 500 calories) can it make any difference as to which kind of food you cut down on?
For example, will it issue to the amount of weight you lose in the event you cut 55.6 grams of fat (500 calories) or 125g of carbs (500 calories) or 125g of protein (500 calories) out of your diet?
The answer is there's little difference in how much weight people lose whether cut their calories from carbs or fat.
But calories from proteins vary... according to researchers, high-protein diets often increase the number of calories you burn. Why this can be so is not clear.
However, when we lose weight they lose muscle and also fat. The more muscle you lose the harder your metabolism slows which reduces the rate of which you lose weight.
As it preserves muscle, a protein based diet may lessen the rate at which your metabolism slows down.
The problem is that, if you eat an excessive amount of protein, you could end up damaging your kidneys. The widely accepted recommendation is you limit your protein intake into a maximum of 35% of your total daily intake of calories.
So, provided you don't eat too much protein, it is advisable to reduce weight by lowering fats (for the sake of your heart etc) and delicate carbs that spike 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 best way to lose weight. Exercise is less important, a minimum of in the initial stages.
Exercising when you are trying to lose weight can be tricky. It burns calories for sure but not nearly as many as avoiding to eat those calories to begin with.
And exercise increases your appetite, so it will be easy to eat back on each of the calories you burn within the intense work out.
The advice, when you are cutting your intake of food to lose weight, is to focus on moderate physical activities such as gardening or brisk walking, as opposed to going to the gym.
But once you have shred those extra pounds and are down to your ideal weight, exercise becomes important for maintaining your weight at its new healthier level.
Researchers have found that most people who lose weight and manage to keep it off for at least a year exercise every day for up to an hour each day.