Reducing the risks of being overweight
However, the definition of the word "overweight" needs to be analysed, since this term could lead to the temptation to do drastic diets or crash dieting. In fact, being overweight or clinically obese means having a high caloric intake and a low energy expenditure. Therefore, to lose weight in a healthy manner you need two simultaneous actions: reduce the caloric intake with a balanced diet and increase the caloric consumption with proper training. It is common knowledge that regular exercise makes slimming a lot easier than having a sedentary lifestyle.
The benefits of correct training for your body weight
Only 30 minutes of physical activity per day
It is very common for people who want to lose weight to start training in an unhealthy way, thinking that intense cardio exercise or prolonged sessions allow you to lose weight faster and keep away the extra pounds. This method actually proves ineffective. In order not to lose the benefits of training, it is important not to exert too much stress on the body, choosing daily activities that do not overburden the body unnecessarily.
What is the Metabolic Basal Rate?
At the beginning of physical activity, carbohydrates and lipids are consumed more or less equally, especially if you work at a low intensity and for a limited time. After about an hour of activity, lipids can be used for up to 80% of energy requirements, while only 20% of glucose and/or glycogen are used. As the intensity of exercise increases, the use of fatty acids stabilizes and the use of glucose increases. Therefore, constant exercise is inseparably associated with constant weight loss, even at rest. This is why physical activity and nutrition are two complementary elements.
The role of eating for effective slimming
Useful tips for a balanced diet
It is recommended to consume carbohydrates before physical activity. In fact, if carbohydrate-containing food such as yoghurt, fruit and cereals take one to two hours to digest, whereas fat-rich food take more than four hours and are inappropriate. Maintaining a regular diet, combined with physical activity, helps reducing body fat without affecting lean body mass.
By reducing protein intake, weight loss occurs at the expense of muscle mass and organ proteins such as those in heart and kidneys. Likewise, a diet that is low in carbohydrates and high in protein can be quite harmful to bones, kidneys and cholesterol. All diets based on the consumption of large quantities of certain foods are harmful not only to physical, but also to psychological well-being.
The benefits of proper slimming
- Improving cardiovascular efficiency
- Decrease in blood pressure
- Reduced risk of developing cardiovascular problems and metabolic diseases
- Reduction of LDL (bad cholesterol), triglycerides and accumulated visceral fat
- Greater energy and responsiveness
- Increased lean body mass and reduced fatty mass
- Increasing the efficiency of fat and carbohydrate use in food
- Increased metabolism and energy expenditure even at rest