No, exercise alone is not enough. To be slim and fit, you also need the right nutrition. Muscle building is the main reason behind the positive effect of sports on body weight. If you have a lot of muscle, you burn more energy, even when you sleep. Body fat is also reduced in this way.
The strategy of jogging for half an hour after eating a bag of chips to absorb the extra calories only works in the short term. Recreational athletes must adapt their sport and diet to their energy needs in the long term. The situation is different for competitive athletes who train three to four hours a day. Your system is significantly more forgiving.
The sofa argument in itself does not work. There are different views on this, including among scientists. However, the majority of studies indicate that obesity is caused by one third of the genetic makeup and two thirds of the lifestyle. The feeling of satiety and fat metabolism differ depending on the predisposition. But no one is a slave to his genes. Health and body weight are mainly determined by lifestyle.
It is real. With the muscles, the metabolically active body substance increases and with it the basal metabolic rate, ie the amount of calories that are burned even without exertion. The effect is easy to observe in everyday life: of two normal-weight people, the one with the most muscle usually eats the larger portions. To lose weight, nowadays not only endurance sports are more recommended, but also strength training.
If the statement were generally correct, there would have to be a particularly large number of overweight people living in Italy or France, for example, but that is not the case. In the Mediterranean, it is customary to eat a large meal at the end of the day to replenish the daily energy supply – after a meager breakfast and a small lunch. Then you go to bed later than in Switzerland.
The supplements are important, because it is ultimately about the daily energy intake. In Switzerland, many people still eat their main meal at noon. Going out for dinner in the evening is especially a problem if snacks on the couch or alcohol are part of it. Such rituals are calorie drivers. Those who eat late usually sleep less well. That is also difficult. Because studies show that sleep quality and obesity are closely linked.
The low-carb trend imported from the US has made carbohydrates the number one dietary enemy. This is nutritional nonsense. The body relies on carbohydrates as its main source of energy. It’s important to know, and this has been in school cookbooks for years: Not all carbs are created equal. Long-chain carbohydrates, such as those found in legumes or wholemeal bread, are considered harmless. Fiber-rich foods have been shown to help with weight loss. On the other hand, refined sugar, which is concentrated in processed foods and especially in sweetened drinks, is bad for the body. Too much fructose is also a problem. So it makes no sense to drink a whole glass of orange juice instead of iced tea.
Proteins prolong the feeling of satiety and can be used by the body in different ways. However, it is more complex to extract substances from it in chemical conversion processes that can be obtained much more directly from carbohydrates. Proteins are actually too valuable to use as an energy carrier. Their function is to provide the building blocks for the body with the amino acids.
The trend of enriching food with protein misses the real needs of the public. 0.8 grams of protein per kilogram of body weight is enough for a normal adult, even if they exercise. Only bodybuilders need more. Also, according to the recommendation, one should not permanently expect 2 grams of protein per kilogram of body weight or more, because that puts a considerable burden on the kidneys.
The weighted dietary recommendation for mere mortals these days is: 50 to 55 percent in carbohydrates, 30 percent in fats, and (only) 15 to 20 percent in protein.
That’s correct. However, development depends on when menopause begins. From age 40 to 50, women’s basal metabolic rate decreases – directly due to the hormonal change and indirectly due to a decrease in muscle mass. Those who do not combat this with sport run the risk of gaining weight.
For example, if energy consumption drops from 2100 to 2000 kilocalories per day, this could translate into one to one and a half kilos per year. The physiologically determined effect is often reinforced by the living conditions: the children have left home, the dog has died, people are working more at a desk again. This reduces power consumption.
In addition to exercise, it also helps to be aware of the physiological changes, to adapt to them, ie to include more foods with a low nutrient density in your diet, such as vegetables. High-energy foods can still have a place if they contain valuable fats such as nuts.
In general, a bar of chocolate contains 500 to 600 kilocalories and does not make you feel full. The calories are always “on top”. Young people take it better, which is mainly due to the more active lifestyle.
Competitive athletes can easily compensate for the energy gain of a chocolate bar per day. But very few eat like this. Because chocolate causes blood sugar levels to skyrocket, the body has to produce a lot of insulin, which in the long term promotes diseases such as diabetes.
The situation of the sexes is unfair. Men have a physiological advantage. Since their body has a higher percentage of muscle, their basal metabolic rate is higher. That forgives more minor sins.
(aargauerzeitung.ch)
Source: Blick
I am Ross William, a passionate and experienced news writer with more than four years of experience in the writing industry. I have been working as an author for 24 Instant News Reporters covering the Trending section. With a keen eye for detail, I am able to find stories that capture people’s interest and help them stay informed.
