HOW TO LOSE WEIGHT HEALTHILY
The subject of weight loss is a highly researched and highly opinionated one. When done right, nutrition forms the building blocks of a healthy immune system.
There are many different methods and theories, and the truth is there is not one model that works for everyone.
What we do know for sure is the value of the energy that is in all the food and beverage we consume is called calories. We have the science to know how much is in each portion of food/drink and we know how much our bodies burn throughout the day. We can also calculate how much calories we burn with exercise, more specifically with steady cardio training. So with this information we can start to determine calories in and calories out to workout a calculation for weight loss.
However - science has now evolved past this. There are so many different variables to losing weight now, more effectively and individually. Here are the current popular options: Intermittent fasting (IF), Ketogenic Diet, Vegan, Small portions constantly through the day, meals with 5 hour gaps in between, hormone diets, food intolerance diets etc.
The truth is that all of the above work in some capacity, but it’s about finding what works best for you.
I have been through many methods with all my clients and I have to say fasting has always worked well for the men and the women tend to do better with being focused on low portion control.
I have found that women tend to find intermittent fasting too physically and mentally depleting without seeing and feeling the same positive results as the men.
There are many huge articles of research on this, and the bottom line is hormones. It can put a females body in relation to sleep, appetite and reproductive cycles completely out of line. Please note this is not all women, some swear by IF. Men have seen huge results from IF and this has been led by big names in the media including The Rock, Ben Affleck and Hugh Jackman with his interview with Men's Health about his preparation for playing Wolverine.
In conclusion - try it. See how you feel after a month sticking to it. Your body will soon tell you if it’s something that works for healthy weightless for you. Mental clarity is important, so remember always include a healthy fat content in the diet. Avocados, butter, nuts etc. Even brain boosting pancakes in moderation! Your brain and your energy levels jump straight up from a good fat feed, especially if you are fasting.
However, all this aside - when you break a fast it’s really important to not be reckless with your eating. Calories consumed and exercise expenditure are still important.
At the most basic level, your weight is influenced by the relationship between the number of calories you take in (the food and fluids you consume) and the number of calories you expend (essential bodily functions and activity):
Energy Balance = Calories In – Calories Out
To lose weight, you must achieve a negative energy balance (taking in fewer calories than you expend). For weight gain, you need a positive energy balance (taking in more than you expend). At first glance, the "calories in, calories out" (CICO) equation looks like an elementary math problem; eat less, move more, and you'll surely be on your way to weight loss. Even a math dunce can grasp that simple concept.
Unfortunately, it's not that simple. Many factors influence both the "calories in" and "calories out" components. In fact, if you base your diet solely off the CICO equation, you'll probably see lack luster results. However, learn the intricacies that influence this equation, and you can set up a successful weight-loss plan!
Calories In: This portion of the CICO equation represents the food and fluids you consume. However, the calories you consume also influence the number of calories you expend. Your body expends energy digesting, absorbing, and distributing the nutrients from the food you eat. This is referred to as the thermic effect of food (TEF). Not every food has the same TEF:
Protein : 20-35 percent of calories burned as TEF
Carbohydrates: 5-10 percent of calories burned as TEF
Fat: 0-5 percent of calories burned as TEF
Protein has a significantly greater TEF than carbohydrates or fat. So, if you eat a meal high in protein, your body will expend significantly more calories compared to eating the same number of calories from the other macronutrients. Imagine the impact this has on total calorie expenditure when two people follow an 1,800-calorie diet, yet one person consumes 35 percent of their calories from protein and the other just 15 percent.
Another way the type of food you choose impacts the entire CICO has to do with satiety, or how full you feel after a meal. Protein has a more satiating effect than carbohydrates or fat. This is because protein triggers the release of several satiety hormones that send messages to your brain to cease hunger signalling. Because of this, a person eating a higher-protein diet is more likely to stick to a calorie goal than someone filling up on empty calories.
Researchers found this to be true when they reviewed the impact of a high-protein diet on calorie expenditure, satiety, and weight loss across more than 50 studies. The results suggested that higher-protein diets may result in more weight loss and fat loss than a lower protein diet in the short term.
Calories Out: The total number of calories you expend per day, also referred to as your total daily energy expenditure (TDEE), goes far beyond your exercise habits.
Basal metabolic rate: Your basal metabolic rate (BMR) refers to the number of calories you burn at rest if you lie in bed for 24 hours. These calories are expended to carry out functions essential to survival, like breathing, blood circulation, and oxygen and nutrient delivery. Your BMR may account for up to 70 percent of your TDEE.
Exercise activity thermogenesis: Your exercise activity thermogenesis (EAT) refers to the number of calories you expend via your exercise habits. Of course, the duration and frequency of your workouts obviously influence this number, but the type of exercise you engage in heavily impacts this amount, too.
Some forms of exercise, such as resistance training and high-intensity interval training, have a lasting impact on your metabolic rate after the exercise session ends (and up to 24 hours later). This means you not only expend more energy during these types of workouts, but your energy expenditure remains elevated for a prolonged period afterward.
Non-exercise activity thermogenesis: Your non-exercise activity thermogenesis (NEAT) refers to the number of calories you expend in all other non-exercise specific activity such as standing, walking, fidgeting, and executing tasks throughout the day. This number of calories is highly individualised. Someone who works a manual-labor job is going to expend far more calories than someone working a sedentary 9-5 desk job.
Thermic effect of food: As I mentioned earlier, you expend a significant number of calories simply digesting, absorbing, and distributing nutrients from the food you eat. Your TEF may account for up to 10 percent of total calories expended per day.
The same two people eating the same number of calories each day may experience dramatically different results based on their food choices, types of exercise, and daily activity. The bottom line is try different diet principles in their entirety. A week will not give you enough evidence to show you whether it works or not.
With Neubria, we are hugely focused on brain health, having clarity and maintaining good mental positive energy. So with that said, remember that it’s important to have a nutritionally dense diet and I believe a high fat content will always keep you mind in a high performance state.
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Author: Scott Ashley
Scott Ashley has become one of the UK’s most sought after personal trainers, with a strong reputation for transforming bodies and changing people’s attitude towards health and fitness. Scott presents on ITVs’ Good Morning Britain as their health and fitness expert, producing their 2016 online training programme. This was the most successful and public engaging fitness plan ITV have ever presented. He has written and built training programmes for Men’s Health magazine and their online/social media content, working alongside Olympic gold medalist James Cracknell. Scott’s writing is featured in The Huffington Post, Healthy For Men magazine, The Mail Online and many other fitness blogs.