Advertising
Advertising

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.

Advertising

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.

Advertising

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]

Advertising

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.

Advertising

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

More by this author

Delicious food Do You Believe Cereals Cause You Dull Skin? Here Are Other Healthier Breakfast Options! When Popping A Pimple Causes No Regret: Popping The Right Way! Pegan Diet: Is It Paleo or Vegan Diet? What Is It Actually? 10 High Protein Low Fat Foods That All Gym People Need In Their Diet If You Want To Lose Weight, Do It In The Right Way

Trending in Health

111 Benefits of Almond Milk You Didn’t Know About 210 Benefits of Sleeping Naked You Probably Didn’t Know 3Poor Sleep Quality Comes from All the Things You Do Since Morning 4Sleeping Too Much but Still Exhausted? Why You Can’t Sleep Well At Night 5Your Body on Caffeine Addiction: 70 Cups of Coffee in 7 Days

Read Next

Advertising
Advertising

Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

Advertising

When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

    Advertising

      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

          Advertising

          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

              Advertising

                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

                  Read Next