[메디컬리포트=Oliver Smith 기자] In maintaining optimal health or losing weight, there are many common misconceptions that mislead people.
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It can be one’s primary struggle in life to lose weight, and the struggle can become rather overwhelming when it seems like the results simply aren’t coming.Even so, many people hinder their own progress because they are misguided about how to approach certain aspects of the fight to lose weight.
People commonly feel like they aren’t losing weight fast enough or even at a noticeable rate even though they stick to their diets.The problem is that they gauge their progress based on what numbers they see when they step on a weight scale.That figure is affected by a myriad of factors that can obfuscate any numeric representation of progress.Among these factors are how much food is still being processed in your system as well as fluid fluctuations.
Weight can actually fluctuate by a margin as expansive as 4 lbs. (1.8 kg) in a day’s time, and it really all depends on how much you eat and drink in that time.When you eat and when you weigh are two factors that contribute to what you see on the scale, which not everyone takes into consideration.
When estrogen levels are high or when other hormonal shifts are occurring in a woman’s body, this can yield increased water retention, and this most certainly manifests on the scale.If the number you see never seems to be moving, it might be because you’re getting rid of fat mass while still retaining water, and if this is, indeed, what’s behind your decelerate progress in losing weight, there are several options available to you to get rid of that water weight.
If you work out, you probably gain muscle and lose fat.In the process of this change occurring, your clothes begin to feel a bit looser, particularly around the waist, in lieu of your scale weight staying relatively the same.If you use a tape measure to measure your waist, you should take monthly pictures doing so in order to ensure that you can see your own progress losing fat even when the scale number isn’t changing.
On the other hand, depending on your situation, it might be more likely that the reason you’re not losing weight is because you’re not losing weight, which could just as easily be a result of high or low caloric intake.To lose weight, you need a legitimate calorie deficit, which means you have to burn more than you consume.It used to be accepted, common knowledge for many years that decreasing calories by 3,500 each week would yield a loss of 1 lb (.45 kg); however, we now know that everyone’s caloric intake needs to be unique.
You might think you’re not getting enough calories, but the reality is that most people tend to grossly underestimate what we eat anyway.A two-week study featured 10 obese people reporting consumption of 1,000 calories a day each.Test results proved that they were really consuming closer to 2,000 calories each day despite their efforts to calculate intake accurately.
Even when you eat foods that are considered healthy, you might be eating too many of the ones that are high in calories like cheese and nuts.Plus, the portions of what you eat are at least as important if not more so in some cases.
Decreasing your caloric intake, though, can go too far and become counterproductive for someone who wants to get rid of fat.Studies of super low-calorie diets that register less than 1,000 calories a day say that this can cause muscle loss and a deceleration of one’s metabolism.
Many people also make the mistake of including no resistance training in their weight loss regiments.Studies have shown that weightlifting is among the most effective strategies not only for gaining muscle but also for accelerating one’s metabolism.Additionally, it improves the overall composition of one’s body and expedites the loss of belly fat.
One executive summary of 15 separate studies that collectively involved over 700 people landed on the best weight loss strategy being an amalgam of weightlifting and aerobic exercise.
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It’s also paramount that you get enough protein in your diet when you’re on a weight loss campaign.Protein has been proven to be one of the best weight loss aids for a variety of reasons.It actually reduces appetite, decreases caloric intake, makes you feel full faster, protects muscle mass while you lose weight, and even catalyzes your metabolism.
People ate a diet whose caloric intake was comprised of 30 percent protein according to a 12-day study.Participants ultimately consumed 575 less calories a day on average than when their caloric intakes were comprised of only 15 percent protein.Another review also concluded that higher-protein diets might be more advantageous for body composition and appetite control, defining “higher-protein diets” as those that consist of 0.6-0.8 grams of protein per lb.