5 Mindblowing Facts About Weight Loss You Should Know

 

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If you want to lose weight, there is a lot of advice online about what to eat and how to exercise. However, that information can be confusing if it is not backed up with solid research.

 

In this page, we will look at some studies that provide a basis for our understanding of weight loss.

 

We'll also take a look at the difference between excess calories and excess nutrition as related to obesity.

 

This article will cover the following topics.

 

1. Calories and nutrition research: eating out vs. eating home!

2. Understanding calories and nutrition in relation to weight loss

3. Common questions about calories and nutrition

4. How much you should eat

5. Exercise and weight loss

 

 

 

 

Calories and nutrition research: eating out vs. eating home!

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You may be surprised to learn that the research isn’t quite as clear-cut as many people think. It’s true that calories are important, but they’re not the only thing that matters.

 

A study found that people eating fast food - even if they stayed within the caloric guidelines - were more likely to gain weight than those who ate at home.

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People who eat out consume an average of 200 more calories than those who eat at home, according to a study published in the European Journal of Clinical Nutrition.

 

People seem to feel less full after eating fast food. Those who eat at home feel fuller for longer. This suggests that people must eat more fast food to feel full for longer.

 

Another study found that people who ate at home had a lower calorie intake

(by 20% to 35%) then those who ate at restaurants.

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Professor of nutritional sciences and of psychology at Cornell, David Levitsky, says students ate more the more food was served to them in his eating study.

 

The fact that restaurants serve increasingly large portions of food is a major reason why people that eat out for many meals have a higher body fat percentage and heavier weight than those who eat at home.

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Understanding calories and nutrition in relation to weight loss

 

There are three major myths when it comes to weight loss. That's why you have to be very careful when tracking your calories or following any diet plan.

 

The first myth is that calories are all you need to worry about. This isn't true at all. Calories are important, but not nearly as important as the other two things you need to worry about when losing weight.

 

Let's look at the 3 most important factors for weight loss:

 

• Calories

• Macronutrients (protein, fat, carbohydrate)

• Hormones (insulin, cortisol, etc.)

 

All three of these are tightly intertwined. If you simply want to lose weight, then focus on getting your macronutrients right and managing your hormones correctly.

 

The second myth is that all calories are created equal. Not true at all! Food quality matters a lot more than quantity when it comes to nutrition and losing weight.

 

According to this myth, you can lose weight by eating whatever you want as long as you burn it off. This isn't true either. There are foods that can help you lose weight and foods that will prevent you from losing weight.

 

The third myth is that if you're eating the right diet, you don't need to worry about exercise.

 

This is another myth that I believe is hurting people. If you're eating the right diet, you should be able to lose weight and feel good.

 

But if you're not exercising, you're not going to be able to maintain your ideal weight. You're not going to get stronger.

 

The benefits of exercising include improved performance throughout the day and better sleep at night. Exercising for even a short time can improve health and wellbeing.

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A lack of physical activity has been linked to cardiovascular disease, type 2 diabetes, various types of cancer, and overweight.

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Common questions about calories and nutrition

 

Questions like:

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• How much protein do you need?

• What is a good carbohydrate source?

• Do carbs make you fat?

• Do fats make you fat?

• Do low-carb diets work?

• What’s better for losing weight, high-protein or high-fat foods?

• Is there a difference between weight training and cardio workouts?

• If you have a calorie deficit, can you lose weight?

 

These are just a few of the questions that people have about calories and nutrition.

 

In this article, we will explain the answers to these common questions. We’ll also provide a list of general rules so you can figure out how much food to eat, and what food to choose.

 

How Much Protein Do I Need?

 

The amount of protein you need depends on your weight, gender, age, activity level, and whether you’re pregnant or breastfeeding.

 

Recommended Daily Protein Intake for Healthy Adults

 

• USDA (U.S. Department of Agricolture) 0,8gr/kg

• FAO/OMS/UNU 0,6gr/kg

• FDA 50 g per day. - Based on 2,000 calories per day --

• depending on your calorie needs, your Daily Value may vary.

• It is my belief that much less is enough to have tested a vegan diet in which I was eating about 25g of protein per day and I was fine!

• An active athlete who wants to significantly strengthen muscle tone and regain a few kg of weight would probably do well to listen to his hunger and thirst sensors, consuming 1.2-1.7 grams of protein per kg of weight daily.

 

What is a good carbohydrate source?

 

Any carbohydrate that is not refined or processed.

 

Carbohydrates are plentiful in fruit. Carbohydrates in the right formulation. Living carbohydrates loaded with flavones, anthocyanins, resveratrol, glutathione, organic water, and food enzymes for rapid digestion.

 

Starchy vegetables, such as squash, potatoes, cabbage, cereals, legumes, are rich in carbohydrates. Carbohydrates in the right formulation and the presence of thermo-resistant starches allow some cooking without too much damage.

 

The carbs in whole grains are good carbohydrates because they are less processed than the carbs in white bread.

 

What is a bad carbohydrate source? Any carbohydrate that is refined.

 

Do fats make you fat?

 

The most common myth about fats is that eating fat makes you fat!

 

The most important function of dietary fats is to provide muscle energy.

 

You can gain weight if you consume the wrong kind of fat or too much fat.

 

Generally, fats can be classified as either good fat or bad fat.

 

Bad fats are saturated fats. Foods that are processed, refined, and fried contain the worst fat. This includes trans fats. The worst kind of fat for your health is trans fat.

 

Trans fats are created when food manufacturers turn oil into a solid form.

 

Bad fats can lead to weight gain.

 

Good fats are Polyunsaturated fats. The best sources of these fats are plants. They include polyunsaturated fats and monounsaturated fats.

 

Including these fats in your diet can increase metabolism, stimulate fat burning, and reduce hunger.

 

 

Do carbs make you fat?

 

The truth is that carbohydrates are a necessary part of a healthy diet. They provide your body with energy and fuel, which you need to function at your best.

 

Carbohydrates are one of the three main nutrients found in food (the other two are protein and fat). Carbohydrates provide your body with energy.

 

The two types of carbohydrates are simple and complex.

 

Simple carbohydrates are found in foods such as sugar, honey, candy, white bread, fruit juice, and soft drinks.

 

Complex carbohydrates are found in whole grains (such as brown rice and whole-wheat bread), vegetables, legumes (beans, peas, and lentils), and fruits. They are digested more slowly than simple carbohydrates, so they provide energy over a longer period of time.

 

Well, now to answer this question we should consider the role hormones, specifically insulin, play in fat increase.

 

The pancreas secretes insulin when blood sugar levels rise, preventing dangerously high blood sugar levels.

 

Insulin's high levels cause fat cells to retain fat making glucose (not fat) the preferred energy source for the other cells.

 

Cereals, starches, and sugars are the main sources of glucose in the diet.

 

However, the fiber found in fresh and whole foods has been shown to decrease insulin levels.

 

Lower blood sugar levels blood may be achieved by replacing simple refined carbs with complex carbs and whole grains.

 

Insulin levels may be reduced while its fat reserves are used as fuel during intermittent fasting.

 

Do low-carb diets work?

 

The real human fuel is carbohydrates, so we are equipped to digest and assimilate it with remarkable ease.

 

There's no evidence to suggest carbs are the key to weight loss and fat loss, according to a group of researchers.

 

Studies have shown that low carbohydrate diets can result in short-term weight loss.

 

Often, the first week of a low-carb diet results in large weight losses, but this is mainly due to water loss. After this initial phase, this weight loss will significantly slow down.

 

"Carbohydrate-insulin hypothesis" is the scientific basis of the low-carb approach.

 

According to this hypothesis, a diet high in carbs (especially refined cereals and sugars) leads to weight gain by causing insulin to rise in the body, which causes fat to be stored and cells to use glucose for energy.

 

The principle of low-carb and very often high in animal protein diets can produce temporary rapid weight loss (this can however cause severe internal intoxication, overwhelming thirst, and disaster recovery of all the pounds lost).

 

Natural Hygiene teaches that animal protein-cooked food is not assimilable. So this food does not nourish at all, forcing the body to lose weight.

 

Most studies have not found any significant benefits to a low-carb diet after 12 or 24 months.

 

 

What’s better for losing weight, high-protein or high-fat foods?

 

A lot of people are concerned about eating too much fat. It’s true that if you eat too much fat, it can be stored as body fat.

 

Eating a high-fat diet can be worse than eating a high-carbohydrate diet because fat is more likely to be stored as body fat.

 

Eating too much protein consistently may have even negative consequences for your health.

 

For example, high-protein diets may cause:

 

• kidney damage and kidney stones (from too much calcium in the urine)

• heart disease (from high cholesterol and triglycerides)

• high blood pressure

 

Protein cannot be stored by the body, so after needs are met, excess protein is converted to energy or also stored as fat.

 

Researchers found that weight gain is significantly associated with diets that replace carbohydrates with protein, but not with diets that replace fats with protein. 

 

Overconsumption of calories seems to lead to fat storage regardless of their source.

 

 

Is there a difference between weight training and cardio workouts?

 

I believe there is a difference between weight training and cardio workouts.

 

Weight training is when you are using weights to build muscle. If you have more muscle mass, you generate more heat due to the higher metabolic rate of muscle tissue.

 

The body produces heat by burning calories. More muscle mass means more calories burned at rest and during exercise.

 

Increased lean muscle mass can also help you burn more fat.

 

Cardio workouts are aerobic exercises.

 

Aerobic exercise (cardio), is performed at a steady, low to moderate pace. This type of exercise, which utilizes slow-twitch muscle fibers, is great for cardiovascular conditioning and improving muscular endurance.

 

An aerobic workout uses more fat than an anaerobic one. But to lose significant amounts of fat, long aerobic sessions are required. This can lead to a plateau.

 

During the same amount of time, anaerobic exercise burns more calories than aerobic exercise.

 

Learn more about aerobic and anaerobic workouts here!

 

 

If you have a calorie deficit, can you lose weight?

 

There are many myths about calories. The main one is that a calorie deficit is all you need to lose weight. That is true but it is not the whole story.

 

You can be eating at a calorie deficit and still lose weight, but if your body is not getting the nutrients it needs to function properly, then you will feel tired and weak. You will also have a hard time in your daily activities, building muscle and strength.

 

Additionally, a reduction in energy intake slows the metabolism in the short term.

 

Research suggests that creating a calorie deficit can affect also hormonal balances in your body!

 

All this may prevent someone from losing weight, even when on a calorie deficit diet.

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How Much Should I Eat Each Day?

 

How much you should be eating daily depends on your body weight, activity level and personal preference.

 

Eat plenty of fresh food, vegetables and whole grains, with no limits on doses. Calories and quantities don't matter. Eliminate animal fats and reduce heat-extracted vegetable oils to a minimum.

 

Watch the video of Dr Neal D. Barnard, professor at George Washington University School of Medicine and Health Sciences, Washington-DC, to discover the foods you need to eat to lose weight!

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Losing weight may be easier if you drink water before meals.

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Water can help you feel fuller and reduce appetite when consumed just before meals.

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The number of calories consumed by 24 people in a study decreased by 13% after drinking 500 ml of water before breakfast.

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As part of a low-calorie diet, drinking 500 ml of water before meals also led to a weight loss of 44%. (Read more about this study here!)
 

Drinking water may increase your calorie expenditure during the day. It may boost your metabolism temporarily.
 

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Exercise and weight loss

 

How much does exercise contribute to weight loss?

 

The Department of Health and Human Services recommends 
to engage in 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity aerobic exercise per week.

 

The guidelines also recommend muscle-strengthening activities on two days each week. 12 to 15 repetitions x set to strengthen each major muscle group. 

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Getting at least 300 minutes of aerobic exercise a week is recommended to improve health and keep weight loss. 
 

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But what is the role of exercise in weight loss?

 

Exercise is only one part of the energy we burn every day. There are many other vital body functions that demand energy as well.

 

The burn of calories appears to be an evolutionary trait humans have acquired over time, independent of lifestyle.

 

Scientists have proved that people find it very difficult to lose weight simply by exercising more after they have gained it.

 

The results of one study suggest that less weight was lost than expected after 20 weeks of exercising, and that exercise energy expenditure had no correlation with weight loss.

 

Simply increasing physical activity seems to have modest effects on weight loss.

 

Trying to lose weight solely by counting calories is too simplistic.

 

Human energy balance is now considered a dynamic and adaptive system by researchers.

 

The findings of the research show that exercise can help maintain weight loss, but not shed pounds.

 

Taking a snack after training can erase all the hard work you put in for an hour.

 

Some people may use less energy after working out, reducing their activities outside of the gym.

 

Perhaps they'll take a rest, move less because they're tired, or choose to drive instead of walk ...

 

After exercising, we make these changes unconsciously to balance calorie burn. They're known as compensatory behaviors.

 

The research found that either subjects' basal metabolic rates slowed down or they expended fewer calories outside of their two-hour daily exercise block.

 

You don't always burn calories at the same rate after a certain amount of exercise.

 

It is as if the body has a maximum amount of energy it will expend, no matter how much we exercise.

 

Physical activity is important for health and fitness, but it is not so relevant for losing weight.

 

Studies suggest that diets combined with exercise work more efficiently than calorie-cutting alone.

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How to lose weight: eat well and exercise

 

If you're looking to improve your health and lose weight, there is a lot of information out there.

 

What are some proven facts about losing weight? How do you know what's true and what's not?

 

Read on for the most useful information about weight loss you can find.

 

Many people face the same problem when it comes to losing weight: they don't know where to start. There are many diet plans and pills out there, but which ones actually work? Moreover, which ones are healthy?

 

There's no linear path to weight loss. One day you might gain weight, and the next day you might lose weight. That doesn't necessarily indicate that your diet isn't working.

 

Losing weight isn’t always about losing fat because you can also lose water weight or muscle weight.

 

You might gain muscle weight at the same time as you lose fat when you lift weights to build muscle.

 

If you want to determine if you're losing fat, monitor your body fat percentage once a month.

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In humans, fat tissue plays an important role in health. Aging lets the fat tissue becomes less functional, which can then cause diseases such as obesity and other diseases. 

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Exercise plays a key role in reversing this degeneration.

Learn more about this here!

 

We've covered a lot of ground in this article and hopefully, it has provided you with some information that will help you reach your weight loss goals.

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The good news is that you can lose weight without doing any exercise at all. However, in order to achieve the best results, you must combine your diet with regular exercise.

 

But what if you could get a sexy body just by making a delicious and natural formula that would help you burn fat? And what if it was so simple without renouncing your favorite foods?

 

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Staying fit by using your mind

 

Tips from people who shed over 50 pounds and kept it off for more than 3 years:

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• Focus on health and appearance as motivations to maintain your weight loss, as well as reflect on their past experiences

• Consider pain reduction, improved health, self-esteem, a sense of well-being, fitness, and body image to be the most important changes.

• Remember that weight loss results in challenges such as spending more money on new clothes, negative feedback from others, shrinking skin, and the discipline needed to keep up a wholesome lifestyle

 

Learn more about this study about weight-loss maintainers here >>>

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