Anyone who spent a sleepless night changing the channels of television or examined the shelf of magazines in the store can not avoid seeing the amount of ads and articles claiming to be "the best" to win "the battle against excess weight." Apparently everyone claims to have hidden secrets to achieve weight loss (either followed by an "x" diet or an "and" exercise routine).
Unfortunately, these sales announcements have the opposite effect on us. On the one hand, the more we see and read and scrutinize the information avalanche, the more hopeful we are to make weight loss a reality. On the other hand, deep inside we also feel paralyzed because we know that it is simply not so easy.
If this endless circle of television shows, stories in the news, websites, books, magazines and DVD tell us how we can be attractive... Why are we still overweight and looking for answers?
Let's see what is important. It turns out that there are only two important aspects about losing weight. That is correct, two. It's just that everyone forgets. So what are they?
FORGOTTEN KEY # 1 TO LOWER WEIGHT: CALORIES COUNT MORE THAN THE EXERCISE
Let's be clear here: when we talk about losing weight, calories count. Obviously.
Yes, you've heard it before. You've heard it 10,000 times before, from Oprah, Dr. Oz, your partner and the personal trainer from the mother of your best friend's cousin.
Everyone says the same thing, so why do you feel like the lonely exception in all of human history because it does not apply to you?
Habits are certainly difficult to change, and it can be argued that the most difficult to change are what you eat and drink daily, but as the renowned resistance coach and co-author of the best-selling book "The New Rules for Life" says The new rules for life), Alwyn Cosgrove, "you will never train on a bad diet".
There is no magic pill (or training regimen) that will compensate (much less succeed) a moderate ingestion of food.
To burn body fat, it is very important to cause some type of caloric deficit (the calories absorbed must be less than the calories consumed, either through diet, exercise or a combination of both).
Exercises can make this problem worse. How? Many people, as soon as they decide they want to lose weight, go in search of the latest trend in the sport in an effort to finally get into their skinny jeans (or those of another person). Does it sound familiar to you?
Well, doing super-duper-red-hot-naked-metabolic-yoga-insanity-pilates-extreme exercises does not really matter much if you're the kind of person who escapes your Starbucks after every training session to order a Frappuccion the size of a Mini Cooper.
This is the truth: when it comes to achieving a caloric deficit, which leads to an increase in weight reduction, diet plays a much greater role compared to exercise. While the exact figures vary depending on the person concerned, for simplicity we use the concept that 1 pound of fat equals 3 500 calories ingested in excess. So let's say you're trying to reduce 500 calories a day to lose 1 pound of weight in a week.
If you're really struggling in the gym, it usually requires 45 to 60 minutes of vigorous "your heart is about to explode" type exercises to burn 500 calories. Compare that effort with the one required to not eat that Snickers bar that you usually have as a mid-afternoon snack, or maybe a nightly cocktail, or stop by a McDonalds stop. What is a better use of your time: 60 minutes of masochism in the gym, or just not eating those 500 calories that you do not need every day?
It does not matter how many days per week you train, or how demandingly you do it, or even for how long; When it comes to a battle against fat, your nutrition day by day will be the "x" factor. It's as simple as that.
FORGOTTEN KEY TO LOWER WEIGHT # 2: EXERCISES COUNT, BUT NOT THE WAY YOU THINK
Food Free Wrestling: Boost Your Weight Loss Success with the Right Fuel
If you are taking care of yourself caloric consumption and exercising, you will FEEL hungry. Exercise requires fuel. So while your body says "eat, eat, eat," and your mind says "be careful with calories! "Your sanity will be about to get lost. Your answer: do not eat more, eat better.
Valuing whole, minimally processed, nutrient-dense food is a safe way to help avoid unnecessary cravings for overeating.
For example, let's take your usual raisin bagel with cinnamon and compare it with a cup of oatmeal.
The bagel will normally give just 500 calories of highly processed white flour with very little or no fibers and will raise your insulin levels to the sky. That increased insulin will tell your body to store sugar as fat and make you want more food later. You will only lose.
Conversely, a cup of rolled oats gives 300 calories with 8 grams of protein and 10 grams of fibers; Both will help you quench hunger for longer, control blood sugar levels, and avoid cravings throughout the day. And if you do not want to lose the cinnamon and raisins, put them yourself. Great triumph