#aviciouscircle | Explore Tumblr posts and blogs

milanrej01-blog · 5 years ago

Text

Losing weight in a healthy way

You are tired of being

fat, so get going

now, only you have the

key to reverse this situation. You have to change many

habits, since you will be a sedentary person and with a tendency to

junk food. Do not wait to get sick, both physically and psychologically, as obesity will give you endless problems such as: hypertension, diabetes, joint pain, depression, night drowning, sexual inattention, physical limitations and worst of all, reluctance for life , so you should start now, not only for yourself, but also for the people who love you like your children, family, friends, etc.

Think about the body that you would like to have and that you are going to get with dedication

and perseverance, think about the things that you can do, live, enjoy, be

at ease with yourself, or things that you cannot do now. Decision and commitment The first thing you have to do is make the decision that you are going to follow the diet you choose. That decision will be important for motivation and perseverance when temptations arise. Then it is time to make a commitment to yourself. If you don't commit to doing what you have to do to successfully complete your diet, chances are you'll either give up when the first difficulty arises or start "breaking" that diet with junk food that doesn't help you at all. accomplish your goal.liothyronine

Remember to get going now, don't wait for tomorrow. You should start by changing eating habits,friedpotatoes , sauces, junk food such as hamburgers, pizzas, sugar-laden soft drinks,greasy cold meat sandwiches, cakes and pastries, that is, very caloric and sugar-laden foods, which give a very large rise of glucose in the blood, but in a short time it drops and the body asks for more and more, entering aviciouscircle from which one cannot get out, therefore it is essential

eat foods high in fiber and low glycemic index carbohydrates, and at the same time eat at least 5 times a day to keep our metabolism high.

Remember to get going now, don't wait for tomorrow.

Most most most importantly, exercise.

This is the point where it fails

many people, since when doing

diet without exercise is lost

muscle mass and therefore

metabolism is reduced, this

I will explain later.

Therefore it begins little to

little, at first you don't need

Start with the healthiest exercise that exists, walk daily, starting for a short time 10-15 minutes if you have many extra kilos, and gradually increase each week by 5 minutes, until you reach an hour or more.

Symptoms and Origin of Obesity In various studies it has been found that the obese gain weight more easily, even eating the same or less quantity than thin people. Only in some cases, the origin of the overweight is due to a thyroid deficiency. The symptomatic difference with the obese who gain weight due to failures in the metabolism of sugars (who have excessive elevations of insulin in response to carbohydrate consumption) is that this irregularity stimulates the secretion of testosterone in the ovary causing an early development, fall of the hair and fat at the root, excess hair, hirsutism and acne; Ovulation failures, menstrual irregularities, polycystic-looking ovaries, fibroids are also frequent.

uterine and even fertility problems.

They accumulate fat especially in the abdomen, and are called "apple-type fat". Abdominal or apple-type obesity is due to metabolic failures caused by insulin. This type of obesity is associated with high triglycerides, hypertension, low HDL-cholesterol and cardiovascular complications of heart attack, thrombosis and premature atherosclerosis.

With advancing age, the compensatory elevation of insulin worsens and with it increases hypertension and atherosclerosis until diabetes finally appears.

Why do we get fat?

There are two factors, one is that we eat more calories than our body needs, (this is solved through diet) and the other even more important is the way and times of eating. Obese people feed in reverse of hormonal rhythms. As a consequence, the lack of breakfast and a hearty dinner favor obesity.

Obese people have high levels of serotonin at dawn, which causes them to dislike and reject breakfast. At the same time, the marked drops in serotonin present in the middle of the afternoon increase your appetite and addictive impulses towards flours, sweets and other carbohydrates.

These abrupt oscillations of cerebral serotonin promote an inverted feeding schedule in the obese. A tendency to eat more before bed than before work is the so-called inverted diet.

Most of the obese do not eat breakfast, or they eat a very little or no protein breakfast. They say that in the morning they never feel hungry and even food often causes nausea and revulsion. Some eat only a fruit or a fruit juice, such as an orange or grapefruit juice, or a toast with a little jam and a coffee or tea

with milk, or a juice. On the contrary, at dusk they feel more like eating and that is when they eat more food.

In the mornings, when food is transformed into energy, the obese do not eat, whereas before sleep, when food is diverted to the reserve fat, they eat more, and generally unlimited.

Poor breakfast

A lack of breakfast, or a breakfast that is very low in protein, causes large fluctuations in blood glucose, which jeopardize the functioning of the brain. Activation of the morning emergency system initiates a massive destruction of muscle proteins.

Dinner too abundant and hypercaloric

The morning elevation of cortisol - the hormone that transforms proteins

into energy - determines that throughout the morning the proteins are

used to keep blood glucose levels stable. Therefore, when breakfast is lacking or is very poor in protein, the brain is in dire need of resorting to its own proteins, such as those of the muscles or skin, which are used as fuel to replace breakfast.

It is precisely in this situation when the hormone cortisol becomes harmful since instead of converting the proteins from the food we eat to provide us with energy, rebuild muscles and skin, it will work as a destroyer of our precious tissues. For this reason, the hormone cortisol is known or is often called “the hormone of catabolism”, because when protein-rich foods are lacking, it becomes destructive.

Without breakfast, metabolism decreases and obesity is facilitated.

The obese lose muscle but not fat. When the lack of breakfast is a way of life, and occurs on a daily basis, there is a progressive loss of body protein, deterioration of muscle mass, bone ligaments and loss of skin collagen; causing bone and muscle pain and general weakness. The skin thins and loses turgidity.

Contrary to what many people believe, with the intake of a poor breakfast

fat loss does not occur, since the hormone that mobilizes

reserve fat , HGH or growth hormone, only rises in the

night, being responsible for weight loss during nighttime sleep. But in the morning, HGH is low, and by not eating breakfast, instead of losing weight at the expense of our reserve fat, we lose noble tissue and muscles. For this reason, the obese become weak but not thin.

Weight loss without physical exercise Weight loss achieved without physical exercise is most often doomed to failure and why ?, I will explain. When we lose weight without exercising, we also lose muscle mass and what happens then, because our body needs less muscle

fewer calories since our muscle mass is a fundamental determinant in our metabolism, that is, the more muscle mass the more calories we will need and the less muscle mass the fewer calories, that is, our metabolism slows down, for example: If you lost 70 kilos before losing weight muscle plus 20 fat, in total 90 kilos, and that you needed 2000 kcalories to feed those 70 kilos of muscle (since fat does not consume calories is only a reserve tank), now suppose you have lost 10 kilos in 3 months but those 10 kilos lost would not be fat but 5 muscle and 5 fat, therefore

Now you only have to feed 65 kilos of muscle so your metabolism would drop to 1750 Kcalories, therefore your level is much lower and it will be very difficult to maintain yourself, since as soon as you start eating a little you will normally gain a little more weight than before. that the muscle hardly recovers only the fat, that's why the rebound of many diets comes. Obviously the thing is much more complicated than what is stated here, it is so that you understand that weight loss without exercise is not recommended. Weight loss doing physical exercise Now let's go to the case of weight loss doing sports, where things change. First, because if we spend 500 kcalories more a day, just eating

You will still lose half a kilo per week, but the thing is not here,

but at the same time you will tone and develop your muscles, which

will also waste more calories and if the chosen sport is fitness you will also shape

your body. All this without counting the innumerable advantages for our health.

I'll give you another example: if the person in the example above had 70

kilos of muscle and 20 kilos of fat, in a while his muscle mass will increase

and his body will need more calories, therefore if he continues to eat the same, he

will continue to lose little by little. Tips: 1.- Very important to do sports, at least 4 or 5 hours a week. Remember

cardiovascular work is what burns fat as a source of energy, but do not forget to tone your body. 2.- Forget about junk food, white bread, alcohol, pastries, etc., instead consume whole products, quality protein, vegetables and fruits. 3.- Do not lower the calories too much at first since the body will get used to it and will stagnate, gradually lowering calories if, for example, you start at 2200, when it reaches a week that you do not lose, take 200. It cannot lower 1500 either. therefore at this point we will have to go on to Zig-Zag diets, that is, high days with low calories to surprise the body, this I will explain in another article.

4.- Do not be afraid of carbohydrates, if you play sports this is our energy, therefore we need it, but with two conditions, first,

that they are low glycemic and second, not eat them from mid-afternoon, in dinner only protein and vegetables. Clarify that after training

if you have to take quick carbohydrates but only after this. 5.- Eat 5 meals a day, very important and you will never skip breakfast, although we should not skip any food. 6.- Do not spend money on miraculous products because there are none, otherwise nobody would be fat, pay better for a gym and healthy food that is much more effective. 7.- Take it easy but be persistent since it is not a matter of weeks

if not for months, I remind you that you have taken the weight off in years and you cannot take it off from one month to the next. 8.- Set yourself a weekly goal such as the loss of half a kilo, but it is neither good nor recommended. Remember without haste but without pause. Realize that you are going to get it and repeat it every day, "I will get it". 9.- Once you get your weight, stay with it, weigh yourself every week and control not to gain more than 2 kilos, remember the work it has cost you to lose it. Also tell you that once here you can indulge yourself in a few whims but in moderation.

0 notes