Two ideas of weight loss
- valentinlouispro
- 1 déc. 2020
- 2 min de lecture
Today we are confronting two ideas of weight loss. The usual mistake when dealing with this notion is the lack of knowledges about nutrition and energy balance. Indeed, we can quickly confus by considering that in order to bring our calories down, we need to burn them.
This is true, this is literally true, but is it optimal?
ACTIVITY
However, weight loss doesn’t only rely upon such notion. Well, this is true that in order to lose weight, getting a caloric deficit from a sport activity can be used. You can increase your energy expenditure by running, basketball, volleyball…any sport that implies a minimum of expenditure. We won’t speak about fitness as, usually, it doesn’t make us burn big caloric amounts.
A study from Joseph E Donnelly & Am (2004) confirmed that moderate intensity exercise as well as resistance training are good to provide changes in the body composition, and they both positive to decrease the risks for cardiovascular diseases. But we will stop here as this is not today’s topic.
If we target a long-term weight loss, doing cardio might not seen as the best tool, and not the most effective.
DIET
Indeed, he first idea would be to learn how to manage own diet. The first changes need to be done in the plate, as far as the problem of weight gain is the caloric surplus that come from what we eat every day. A study of macronutrients, food volume and product’s quality need to be done in order to get the best results from the diet changes.
Is it easier to eat that kinder bar and then run a 20 minutes session, or to not eat that bar?
Rachel Freire (2020) mentioned the fact that “[…] it is fundamental to adopt a diet that creates a negative energy balance and focuses on good food quality to promote health.”
BOTH OF THEM
Some researches give us a more extanded scope as they intend to mix the diet coupled with exercices.
C C Curioni & al (2005) wanted to assess the effectiveness of dietary interventions and exercise in long-term weight loss in overweight and obese people. They have confirmed that a diet associated with exercises produced a 20% greater initial weight loss.
Therefore, we should not forget that they also point out that almost half of the initial weight loss was regained after 1 year. This explicitly shows that this I a long-term strategy to adopt. This is a real challenge as long as it has not became a habit…
Mandy Ho & Al (2013) also found that metabolic improvements appeared with the combined approach of a diet and training.
CONCLUSION
In fact, this is all about a lifestyle to adopt. You can’t daily eat junk food and expect to get the best shape of your life. Habits come with discipline and sefl-control. What you can do is to mix the two: an adapted and healthy diet on one side, and a commitment to training sessions along the week on the other side. It will result in both better body composition, better physical state, better mental health and, if targeted, a weight loss.
SOURCE
Thanks for reading :)
Valentin
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