Getting your weight under control

how to control your weight

With the below tips you can learn interesting methods for getting your weight under control. 

Over the years, you will probably gain a few pounds. Slowly but surely the needle moves up with no reprieve. Often times we blame these pounds on our age because our metabolism has “slowed down”, but this is not exactly the case.

 Metabolism

Before we discuss the extra pounds that we get in there over the years, we must first explain a little more about our metabolism.

Metabolism is simply the rate of nutrient use in your body. Your metabolism does not change, which is a hugely common misconception. This is your basal metabolism and cannot be altered no matter what you do, no matter how fit you are or aren’t. Generally, the reason why our “metabolisms slow down” is because we are simply not moving as much as we used to, and consuming more than we used to.

Thermogenesis

Thermogenesis is the idea that your body burns a different amount of calories processing different nutrients. Thermogenesis begins as soon as food begins to be metabolized. Your body burns more calories digesting protein, which takes longer, which is why you feel fuller longer when eating lean proteins. Carbohydrates and fats take much less time to be metabolized, burning less calories at the same rate, decreasing weight loss or even encouraging weight gain. Lean protein sources such as eggs, turkey and tofu are best.

Physical exercise

Another important aspect of losing weight and becoming healthy is exercise. By moving your body more and gaining muscle, fat is burned quicker and little to no weight is gained over time.

Still… those Extra Pounds

So we see we truly cannot blame us gaining weight over time on our “metabolism slowing down”. As younger people, we were generally more active, resulting in less weight gain. Now as we are aging we tend to become more sedentary while still consuming the same calories, or more. Only through diet and exercise will the weight come off.

A Balanced Diet

A balanced diet is absolutely crucial to losing and maintaining a healthy weight. A balanced diet does not mean all nutrients should be taken in the same proportion: exactly the opposite. It is recommended to eat more protein than carbohydrates, and much more protein than fats. The types of these nutrients are equally as important as well. Lean proteins such as fish, tofu, cheese and chicken are much more nutrient dense than a fatty cut of beef or breaded chicken. Carbohydrates are tricky, as they are truly the energy your body uses for fuel, but do not consume the unhealthy carbs such as potatoes, bread and rice; instead, opt for fruit and vegetable carbohydrates, as they will also contain vitamins and minerals where potatoes, bread and rice do not have as many. It is also extremely important to choose the correct fats as well. People think fat makes you fat: NOT TRUE! Unhealthy fat, like saturated fats and trans fats, make you fat but healthy fats such as Omega-3s and Omega-6s found in fatty fish, avocados and olive oil are extremely healthy for you and must be taken in moderation. Without these healthy fats, your skin, hair and nails will be dry, brittle and lackluster. These fats are extremely important for vital organ function as well.

Moderation is the key to a balanced diet, as well. There is nobody saying you cannot have a cheeseburger here and there, just balance it with healthy fresh vegetables, and stay on a healthy diet as much as possible. That chocolate cake won’t kill you, as long as you decide on fruits and healthy foods for the majority of the time.

Adequate Exercise

If you are a person that likes to do things by the book, simply look at exercising into the two basic forms: aerobic and strength training. Aerobics literally means “to burn oxygen”, which is what happens when you perform exercises that make you breathe heavily. Strength training is also known as resistance training and helps you build muscle in your body.

Many people are under the misconception that strength training will make women “bulk up” and look manly. This is not true unless you specifically train with heavy weights for many hours a day. The majority of us will never bulk up. As a matter of fact, muscle burns calories three times as quickly as fat does, and weighs significantly more, making the number on the scale almost completely irrelevant. The true test is by doing measurements at monthly intervals, in strategic areas such as bust, waist and hips.

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