Posts Tagged ‘muscle mass’
I Have to Exercise to Lose Weight?
When trying to lose weight the first thing you think dieting is not it? Do you think that exercise is not to lose weight? Thinking about weight loss? The fact is that relying only on food or diet only thing that will give you will be very unsatisfactory results, guaranteed.
When you practice your body will not lose a huge amount of physiological benefits such as accelerating metabolism, improving the physical state (and a greater potential to burn more calories) and increased energy. Regular exercise not only helps reduce fat deposits but also regulates appetite.
The main concern of those who want to lose weight is what exercise to choose.
Balanced Diet to Lose Weight
To lose weight and lose those extra kilos, it is advisable to make low-calorie diet. It is healthiest to eat a balanced diet that includes foods of quality, variety, and the amount of calories you need daily, plus support physical activity habits of more movement without physical inactivity.
Diets that greatly limit calorie intake can make weight loss a while … but hungry and generate a rebound effect: the person can not sustain it over time, go back to eating (especially replenishes the missing calories), returns to gain weight and fat in addition to recovering lost muscle mass.
You can lose weight with a balanced diet by following these simple tips:
- Divide your meals throughout the day, between 4 to 6 times, with smaller portions (and not eat once and plentiful … and less at dinner!).
- Gradually thin: at most 1 or 2 pounds a week.
- Drink water quantity.
- Do not fill your plate. In each of these 4 to 6 feedings, get up from the table if being totally satisfied, so you re-educating and balancing the body.
- Engage your balanced diet: fresh fruits, vegetables, whole bread, cereals such as brown rice contains fiber, which is skim milk, legumes, seeds.
- Limit consumption of meats, sweets, alcohol, etc.
Besides this balanced diet supplemented with: walking, calorie-burning activities such as climbing stairs (very slowly), mowing the lawn, washing, cleaning and so on.
This way you gradually lose weight and improve your muscle tone, along with your state of health and spirits.
Incoming search terms for the article:
calorie vs physical activity/energy expenditure and calory intake and photo/eat a balanced diet/calorie/how to diet and lose weight/
Weight Loss Diets
Anyone who has dieted knows how easy it is to lose weight, but the difficulty is not to gain weight. Despite all these miraculous results as mentioned in TV commercials and advertising, less than 10% of people who have been on a diet not to get fat have followed a weight loss program. So what is it that does not work with all these weight loss systems?
Weight loss diets that deal only to reduce caloric intake, not including some type of physical activity, make the individual a disservice because 25% of that weight loss may be muscle mass.
Although the scales weigh in which we stated that we have lost weight, maybe the percentages of body (i.e. the% of fat to total weight in relation to the% of muscle mass) have even worse because it has lost muscle mass.
Since the basal metabolic rate (BMR) is directly related to the amount of muscle you have in the body, muscle mass is lost if the BMR will be slower, so they burn fewer calories. In short, if you lose muscle you have a good chance of getting fat again.
The key to not to fatten the long term is to realize the importance of maintaining or increasing muscle fiber body. By building muscle you increase the BMR, which offers many more possibilities to stay at that weight over time.
Since the RMB is between 60 and 70% of daily energy consumption, even a modest increase of BMR can positively alter the percentages of the body. Although there are other factors such as age and genetics also determines the BMR, the percentage of muscle mass is a factor that should not be overlooked.
Going up the BMR, will burn more calories during all activities, even when sitting, lying and sleeping. Every 400 grams of muscle mass that is added to the system consumes 35 calories per day or, which is the same between 1.2 and 1.6 kg of fat per year.