5 Evidence-Based Weight Loss Facts
When it comes to weight loss, there are a plethora of half-truths that can end up causing more harm than good to our fitness goals and overall health. What is the safest course of action? Stick to facts that are backed up by proof!
Here are Six weight-loss truths that are backed by science and cannot be refuted. Knowing these facts is the first step on the road to achieving our target weight without sacrificing nutrition.
1] Extreme Diets = Temporary Results
Carbohydrates, fats, and proteins are all found in food. These food groups are known as macronutrients because they are needed in large amounts in your diet. Micronutrients, on the other hand, are vitamins and minerals that are only needed in trace amounts.
Fats and carbohydrates have been vilified in the past (and still are today) due to their prevalence in calorie-dense junk foods.
But here’s what most people who exclude them from their diet aren’t aware of: they’re often included in nutritious foods!
Fats, on the other hand, serve a variety of roles in our bodies, including helping to create cell structures, regulate body temperature, consume some nutrients, and mediate the immune system, to name a few. As you can see, getting too little fat can have a negative impact on any part of our bodies.
Carbohydrates, on the other hand, supply nutrition to the body. Without them, the body must depend on amino acids (which are the building blocks of proteins) and fats to provide energy. This detracts from the two food groups’ other roles. For example, if you see anyone on an extremely low-carb diet complaining about their hair and skin, it’s because the remaining protein is being directed to organs and other tissue that are more necessary for survival.
Furthermore, our bodies can only get energy from glucose during intense workouts, and our muscle glucose stores deplete easily. Since carbs from our diet are the ones that break down into glucose, restricting them while sticking to a strict workout schedule can lead to low blood sugar, light-headedness, and exhaustion.
To top it off, studies have shown that strict low-carb and low-fat diets are ineffective in the long run, with the weight lost during those diets ultimately being regained.
2] Body Weight: A Meaningless Number
Caloric waste occurs when you eat more calories than you burn. Our bodies are built to store extra energy as body fat in case we don’t have access to food. That is why you gain body fat and, as a result, weight.
When it comes to fat loss, body weight is a useless amount because when you lose bodyweight, you often lose muscle mass. Muscles offer your body power and sound, and they also help you eat more calories, as you’ll see.
At the most basic level, losing body fat necessitates a calorie deficit, or burning more calories than you eat. It’s the fact that you’re not losing weight that makes a difference.
3] Weight Training: More Effective than Cardio (for Fat Loss)!
Your Basal Metabolic Rate plays a big role in how fast you lose weight (BMR). This is the number of calories you’d burn if you stayed in bed all day doing things like breathing, keeping your heart pumping, and keeping your body functional.
Some people are born with a higher BMR. It can, however, be increased by increasing muscle mass. This is due to the fact that muscles burn a lot of calories while they are doing. As a result, the more lean muscle mass you have, the higher your BMR will be and the more calories you’ll eat. As a result, weight training is more successful than exercise for fat loss.
4] Healthy Food Can Also Lead to Fat Gain!
Both junk food and nutritious food are composed of a mix of macronutrients and micronutrients. Healthy foods are high in nutrients that benefit our bodies, while junk foods can have an imbalance of macronutrients, insufficient micronutrients, or even harmful nutrients (like trans fats).
Depending on how many calories you eat and how many calories you burn, both a good and poor diet will result in a caloric surplus or deficit.
A bad diet, on the other hand, will make it more difficult to achieve a caloric deficit by affecting our BMR.
That’s possibly why studies show that people who go on strict diets ultimately gain back the weight they lose (Fact #1).
Maintaining a caloric deficit while maintaining a high BMR with the right proportions of the right foods, i.e. a healthy diet, is what fat loss boils down to.
5] Wholesome Meals + Fat Loss? It’s Possible!
Given the importance of fats, carbohydrates, and proteins in our diets, it is almost impossible to reduce all of these macronutrients without sacrificing nutrition. However, we should maintain a healthy balance while maintaining a calorie deficit.
Here’s how to do it:
Protein is essential for maintaining your BMR since it is necessary to construct muscle. A daily intake of 0.8-1.2 g/kg body weight is adequate to maintain muscle mass and prevent energy loss. Protein powders can be used to supplement your diet if you don’t get enough from your diet.
Healthy fats should account for 20 to 35 percent of your total calories. Since fat contains 9 calories per gram, a 2000-calorie-per-day diet will result in 44 to 78 grams of fat.
Carbohydrates should account for the remainder of your calories.
5 To get enough fibre in your diet, choose fruits, vegetables, and whole grains. That takes care of the rest. So, how can you keep a calorie deficit going?
Reduce the number of calories you consume from cookies, cakes, and other high-calorie, low-nutrient foods in your diet. You may also make your meals smaller so that you feel full but not bloated.
6] Losing Body Fat is Simpler than it Seems
When you’re stretched so thin (pun intended) trying to stick to an extreme diet, losing weight may seem impossible. Our BMR slows down by around 30% when we don’t eat enough calories, making weight loss more challenging. Our BMR decreases as we get older or if we don’t get enough sleep. That’s why some of us may feel like we can’t keep our waistlines as slim as we once did.
Power training as part of your workout routine will help mitigate this drop in BMR. Strength training, when combined with a high-protein diet, will help you gain muscle mass and increase your BMR.
Overall, a 500-calorie deficit can be achieved by burning 250 calories while exercising and avoiding a 250-calorie candy bar (for example). This will burn 3500 calories in 7 days, which is the equivalent of one pound of fat lost in a week. This is how you can lose body fat while staying healthy.
As a result, don’t treat fat loss with a “diet” mentality. Instead, think of it as re-establishing equilibrium.
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