Slimming, Objective: to Lose Weight
The current lifestyle induces us to continually exceed calories and the canons of beauty are those of thin people. Doctors also tell us that it is healthier and longer to be thin than overweight. In this post my goal is to explain how we can lose weight naturally, understanding how we have gained it and how we function.
It seems incongruous and the added difficulty of being thin if everything leads to being overweight. Sedentary lifestyle in both work and leisure.
The struggle continues to lose weight and to stay slim and try to find the key and balance itself is one of the concerns of most women and men is to improve the weight.
Most surveys indicate that more than 50% of people would like to lose weight between a little and a lot. Against approximately 25% who are well in their weight and 10% would like to increase.
The health authorities are campaigning for the awareness of maintaining a healthy and balanced diet away from overweight.
The Senate in Mexico has presented an initiative in which they will apply a rate of 20% in the foods and drinks richest in calories, where 39% are overweight and 32% are obese.
Currently, obesity is unsightly, but it is not an aesthetic problem but also a health problem since it increases the risk of suffering from different types of diseases, joints, bone, diabetes, circulatory diseases, and even cancer.
In order to lose weight, we must first understand why we get fat.
Food is our source of energy for survival, without food, we cannot live. Our body digests food and through this system assimilates the different nutrients that compose them.
The food (in short words) at the energy level is constituted by lipids or fats, carbohydrates and proteins (of course they also provide us with nutrients such as vitamins, minerals … ).
WHAT ARE CALORIES?
It is a unit of energy, that is why this measure will help us to count the energy contribution of each food and the need for people to live.
The calories give us the energy necessary to control body temperature.
Perform the natural and involuntary functions of the organism for survival such as breathing, circulation, the natural functions of metabolism.
Energy is also necessary to perform the normal voluntary functions of life (such as walking).
They are the “sugars” of food is fast energy. It is the first one that the organism will use to carry out voluntary and involuntary tasks. It needs much less metabolic processes to transform itself into energy.
So while we ingest these foods, our body will consume them, if we get an excess of this contribution, it will go by another metabolic route to be stored, in the form of lipids.
Carbohydrates provide 4 kcal per gram.
Lipids or fats
It is the second energy source, although our body needs more metabolic reactions than the first to use them. It quickly becomes an energy reserve.
Fats contribute 9 kcal per gram.
It is the part of the food that will help us with muscle formation, growth and tissue repair. It is the last part of the food that will be used as energy. Both involuntary movements and volunteers.
The proteins provide 4 kcal per gram.
Thus we can see that an increase in calorie intake, whatever type they are if they are not used, they will be stored and converted into stored reserve fat waiting to be used.
If when we eat sugars in large quantities and then fats, our body will use these sugars and fats as a last resort, which is why they increase the likelihood that these are deposited, causing accumulation and cellulite.
If we made a total diet, our body would lose these reserves and if these reserves were exhausted, we would use the proteins that make up our organism, which would cause equally important diseases as occurs in anorexia, hunger strikes or when you stop eating more or less long periods of time.
That is why when you want to lose weight not only have to look at the amount you eat (fundamental) but also the composition of the food we eat.
HOW MANY CALORIES DO WE SPEND?
The basic calories consumed daily depends on many factors, we call this the basal energy consumption.
Age, with age the energy needs decrease, it is no longer grown for example.
Sex, men, in general, tend to have a higher metabolic expenditure due to their higher percentage of muscle volume.
The size of the person, the larger people consume more than the small ones.
Level of activity, independent of what we need for the maintenance of our body. For example, some people, of course, are more nervous than others, which will consume more than calm ones.
Health factors, such as Cushing’s syndrome or hypothyroidism, decrease basal metabolism. Also, some drugs can reduce caloric intake.
External factors such as environmental temperature, if it is cold our body will consume more energy to keep it at the right temperature.
CALCULATION OF BASAL METABOLISM
It is a simple formula but of course, it will vary according to the factors mentioned above, to have a general idea.
There are many calculators on the internet in which adding weight, height, and age approximately calculate this consumption.
To understand it easily, basal metabolism would be what we consume daily even if we were in bed all day doing nothing.
For middle-aged people the calculation can be done:
Men : (11.6 x kilos of weight + 879) x 2.1
Women : (8.7 x kilos of weight + 829) x 2.1
In general and summarizing 24 kcal / kg of weight.
WHAT DO WE DO TO SLOW?
If we have seen that our organism has a basal consumption, more consumption per daily activity in which several factors influence.
The calories we ingest should be consumed to maintain this balance and not cause deposits or fat reserves.
That is, we have to eat the same thing we spend.
If we do not look for the balance but eliminate this excess weight, which is ultimately an excess of energy reserves, we should consume more energy than ingested so that our body uses that reserve.
In short, eat less than what we spend or vice versa.