Weight Loss Advices

A study published in the New England Journal of Medicine, led by the School of Public Health at Harvard and the Pennington Biomedical Research Center in Louisiana, has determined that the key to losing weight is to stick to the basic rule: down the calories.

According to Dr. Elizabeth Nabel, director of the National Heart, Lung and Hematologic, “The secret is that no matter if you focus on reducing fat or carbohydrate … the key is to limit consumption of calories and burn more calories exercise.

The researchers randomly assigned 811 overweight adults with four diets, each of which contained different levels of fat, protein and carbohydrates. All four contain healthy fats, were rich in whole grains, fruits and vegetables and low in cholesterol.

About two thirds of participants were women. Each was encouraged to lose 750 calories a day with your diet, they exercised 90 minutes a day, keeping a food diary on the Internet and meet regularly with advisors in nutrition to monitor his progress.

None of the diets was better than the other: reducing weight and waist size were similar in all groups.

Participants lost an average of 6 kg (13 pounds) at six months, but all the groups began to gain weight after a year. Within two years the average weight loss was down to 4 kilograms (9 pounds). Only 15% lost 10% or more of their initial weight.

How to reduce calories to lose weight

Try to take that person to our common reality. If our current diet is not completely healthy, is the simple reduction of calories achieve our result in decreased fat percentage?

Definitie yes. But that does not mean it’s healthy, you need to adjust what we eat food that is balanced, then we cut calories without causing imbalances in nutrients.

In practice, if you have a caloric intake of 3,000 calories a day, to name a figure, and stays with them the body weight, because the body is in a state of caloric balance.

If left to consume 500 calories a day, you lose like half a kilo in the first week. This makes calorie reduction to lose fat because although the percentage of fat in the diet is the same, the total amount of fat consumed is proportionally less. In an attempt to balance the reduction of dietary fat the body burns excess fat.

The only problem of continuously reducing the calories and fat intake is soon to reach our genetic limit. Furthermore, continuously reducing the calories is necessary to make smaller rations, so we started getting into a deficit of nutrients.

Obviously, such a deficit keeps us in constant state of hunger, something we continue to prevent such a restrictive regime, plus if you need muscle to burn off calories, and its maintenance and development requires the use of those, starving must be counterproductive .

Moreover, when excess calories are reduced, the result can be, paradoxically, increased body fat and weight.

The main reason is because our sympathetic nervous system (SNS), intimately involved in controlling the metabolic rate by issuing stabilizing hormone metabolism.

Any excessive calorie reduction, more than 500 daily, has the potential to reduce the flow of hormones known to be natural and slow metabolism.

Curiously, WH Saris, University of Limburg, Maastricht, Netherlands, says in the International Journal of Obesity and Related Metabolic Disorders that people with excessive caloric deficit presented a similar activity of the sympathetic nervous system that obese people who eat continuing a excess calories.

In short, that to lose weight is necessary to reduce the amount of calories consumed, but should be done wisely. A decrease in energy-rich foods within a framework of balanced nutrition seems the best way to do it.

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