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If You Want To Lose Weight, Do It In The Right Way

If You Want To Lose Weight, Do It In The Right Way

With a growing number of people in the world struggling with to lose weight, it’s no wonder there are so many fad diets being promoted through mainstream media.

According to the WHO, around 52% of the world’s population is either overweight or obese.[1] Many of these people have tried to lose weight at least at some point in their lives, and some have even experimented with extreme dieting by following fad diets.

But as research shows, an extreme weight loss diet is not only ineffective as a long-term solution, but it can be extremely damaging to your health.

Extreme dieting leads to muscle wasting

Extreme weight loss diets usually involve severe calorie restriction with the goal of shedding a great amount of weight in the shortest amount of time possible. While these diets will inevitably lead to great weight loss within the first few weeks, you need to keep in mind that you run the risk of losing muscle tissue before you get the chance to shed fat.

According to medical experts, extreme dieting will first lead to water weight loss, then to muscle atrophy, and at the very last stage, to fat loss. Researcher G.L. Thorpe has explained this a very long time ago stating that our body does not selectively burn fat when we eat less.[2] It rather, wastes all body tissue, including the muscles and bones.

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Muscle wasting slows down your metabolism

The reason why your body targets muscle tissue first when you are starving yourself is because it aims to preserve energy when food is sparse. To explain this further – your body needs more energy in order to maintain muscle tissue than it does in order to maintain fat.

When there’s a shortage of energy from food as in cases of extreme dieting, your body will attempt to remove one of the body’s greatest energy consumers – the muscles.

This will happen even if you do weight-loss exercises that you may think help build more muscle. But the bad news does not end there.[3]

Keep in mind that a loss of muscle mass leads to a lower basal metabolic rate, and a lower metabolic rate leads to, you’ve guessed it – more weight gain. These facts explain why so many people experience the jo-jo effect following an extreme diet.

Fad diets bring persisting health-related issues

A study published in The Journals of Gerontology found that calorie restriction reduces energy expenditure.[4] What this means is that being on an extremely low-calorie diet will lead to a slower metabolism making future weight loss difficult if not impossible.

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Furthermore, diets that are extremely low in calories are often very restrictive and as such, unable to meet your body’s needs for essential nutrients. In other words, being on say, an 800-calorie diet is likely to lead to nutrient deficiencies which can seriously harm your health.

A study that was published in the Journal of the International Society of Sports Nutrition examined the prevalence of micronutrient deficiencies in popular diets, and the results were striking.[5]

The study found that a restrictive weight-loss diet called The Best Life Diet met only 55% of daily micronutrient requirements while the very popular South Beach Diet met only 22% of the daily requirements for micronutrients. Other negative consequences of crash diets and other highly restrictive diets include osteoporosis, depression, kidney stones, and in severe cases scurvy when the diet is deficient in vitamin C.

How to lose weight the right way?

First off, you need to keep in mind that successful weight loss always comes on gradually. This means switching to a healthy eating habit that you can follow for years to come as well as exercising on a weekly basis.

You also need to eat fewer calories than you usually do for weight loss to take place. According to a study published not so long ago in the Journal of Research in Medical Sciences, consuming fewer calories is the most effective weight loss strategy, especially when combined with low-GI and moderate fat intake.[6] Just make sure that you reduce your calorie intake by 300-500 calories as recommended by Harvard Health Publications.[7]

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For instance, if your usual diet consists of 2500 calories, start eating 2200 calories. Your body will take the time to adjust to this modest caloric deficit, but after a while, you can drop a few calories lower.

Just make sure that you don’t eat anywhere less than 1200 if you are a woman or less than 1500 if you are a man to avoid micronutrient deficiencies. Other things to help you lose weight include finding daily weight-loss motivation tips to help keep you going and checking your health with your doctor to see if underlying health conditions are stalling your weight loss.

Diets don’t work, but healthy eating does

Instead of following fad diet trends that you see being promoted by slim celebrities, nutritionists would suggest you follow healthy eating instead.

By switching to healthy eating instead of say, a low-carb diet that does not work, you’ll be able to shed weight slowly and still meet your body’s needs for key nutrients.[8]

When your body is healthy, and your organ’s well-nourished, you are more likely to experience successful long-term weight loss. Another reason why this is so is because healthy eating is much easier to stick to in the long run when compared to impossible and restrictive diets.

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According to an entry published in the Scandinavian Journal of Food & Nutrition, switching to healthy eating involves making big lifestyle changes, focusing on food quality, and balancing your nutrients.[9]

The same entry lists the health benefits of healthy eating which include reduced risk of cardiovascular disease, diabetes, cancer and of course, an improved body composition.

Back to Basics. Forget About Immediate Weight Loss.

You may hear stories of people losing a huge amount of weight by following impossible diets. These stories are usually parts of marketing campaigns for weight-loss products and dieting books that are potentially detrimental to your health. Sticking to proven facts is the only way you can lose weight successfully and safely.

Weight loss requires that you cut down on your calories gradually without jeopardizing your health. It also involves regular exercising to increase energy expenditure and to build more muscle tissue.

Reference

[1] World Health Organization: Obesity and overweight
[2] The JAMA Network: Treating Overweight Patients
[3] Consumer Health Digest: 11 Highly Effective Weight Loss Exercises
[4] The Journals of Gerontology Series A Biological Sciences and Medical Sciences: Long-term calorie restriction reduces energy expenditure in aging monkeys
[5] Journal of the International Society of Sports Nutrition: Prevalence of micronutrient deficiency in popular diet plans
[6] Journal of Research in Medical Sciences: Weight loss maintenance: A review on dietary related strategies
[7] Harvard Health Publications: Calorie counting made easy
[8] Consumer Health Digest: 8 Big Reasons Why Your Low Carb Diet Doesn’t Work
[9] Scandinavian Journal of Food & Nutrition: Towards a healthy diet: from nutrition recommendations to dietary advice

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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