3 Tips for losing weight
Nutrition is a difficult term to understand. It encompasses many different factors, each of which affects the way our bodies react to it. Some people want to lose weight and feel like they've done everything they can without results. Others feel too skinny and try to eat as full as possible, again without results. How can we get our bodies under control and with that the number on the scale? Here are some tips that can help you.
Of course, these tips don't apply to everyone. Some people have underlying complaints that make us hold on to a lot of weight, or let it go. For example, an illness, or a poorly functioning thyroid gland. When you have or think you have some underlying complaints, I advise you to first visit a doctor. at the doctor's office.
My name is Allon. I've been in the business for a few years now and I often encounter the same problems. This is very understandable because there is a lot of disinformation spread on social media. I would like to help you get your weight under control.
Track your food, know what you eat
Often we are not aware of the amount of calories that go into our bodies every day. What we often encounter is that overweight people think they are eating little (but in reality when counting, it is too much), and underweight people think they are eating themselves silly (in reality it is simply too little). Everyone responds differently to a certain amount of calories, however, research has shown a trend in the ratio of weight to calories required for weight maintenance. The basic rule is that we should eat less than we burn to lose weight, and we should eat more than we burn to add weight. The outcome on the equation (e.g. 2500=2500) must be zero to remain stable.
Awareness begins by looking at the nutritional values of a product. The next time we go grocery shopping, we need to look at what exactly is in the products we buy to consume. At home you can scan and track any product using different applications on your phone. The only thing left to do, is to weigh it. How much do we eat exactly? Of course, weighing doesn't have to last forever; slowly we become aware of our food and learn how to deal with it.
Although, it's still good to weigh in every once in a while later on in the process and fill in what we eat, just to check it out! Know what you eat; do you understand how nutrition works? Then you will get your body weight under control.
My metabolism is slow
A statement that often comes up to determine why someone is overweight is ''my metabolism is slower than yours''. Of course not everyone processes food at the same speed, however there is a strong trend in the average, shown in a pie chart (see below).
Krieger, James. "The Metabolism Myth." lts.fi, 2019, https://www.lts.fi/media/lts_kuntotestaus/ktp19/ktp19_james_krieger_sunnuntai_esitys1_materiaalikansio.pdf.
The biggest consumer of energy on an average day is the 'basic metabolic rate', or BMR. This can be summed up in all the bodily functions of the body that keep us going. The TEF stands for Thermic Effect of Food, or the thermal effect food has on our body when we consume it (aka processing food). Then we have Physical Activity, aka all the movements we make during the day (sports, work, shopping etc). Because the BMR has such a large impact on the total combustion of the day, the statement seems to be correct. However, if we take a closer look at the research we can quickly see that the BMR will not travel endlessly with us when we lose or gain weight. On average, with a weight loss of 10% of total body weight, we see a decrease of about 4 calories per kilogram of lean mass. A further drop to 20% sees an average (in research) drop of about 0.1 calories per kilogram of lean mass. The drop is therefore not linear. To make a long story short, research shows that our metabolism tends to stabilize. There won't be much to gain from this.
In the end, it always comes down to nutrition. Our diet partly determines how much energy we can spend in a day. This energy we can then spend on exercise, both during sports and during daily life (ADL). From here it becomes a gray area. Earlier we have seen that the BMR decreases slightly when we lose weight, until it stabilizes. What will happen next is that our energy levels will drop. A simple equation; we consume little energy, so we don't have much to spend. This then results in a lower amount of daily exercise. This not only hinders our ADL, but also our sports performance. We are less likely to get up from the chair and feel increasingly tired. In other words: our 'Non-Exercise Activity Thermogenesis' (NEAT) drops. This can lead to a difference of 150 to 600 calories in a day (research average). Then a big choice arises: are we going to eat even less to compensate? When the diet consists of about 1200 calories, there is little to no room for reducing calories. The energy balance therefore remains zero! Now there is a piece of experience involved. What we want to do next is to increase our energy level without gaining weight. By increasing our energy level, the possibility for more NEAT. This will give the opportunity for more weight loss.
These are my three tips that can help you get your weight under control. Do you have more questions or are you looking for help? Send me an email, at [email protected]