Fitness is synonymous with being thin
Healthy and slim into the new year
Cookies, mulled wine, goose: Christmas time stands for great feasting - and a few pounds more on the scales. According to studies, Germans are fattest ten days after the festival. We gain an average of 0.6 percent of our body weight. Anyone who wants to get rid of those flabby love handles needs patience and discipline - and should understand how the body works.
All vital, biochemical processes in the body are named metabolism. Nutrients, vitamins, minerals and trace elements that are added or created as a reserve are broken down or converted into new products by the metabolism together with hormones and enzymes. These processes are automatically controlled by the hormonal and nervous system and take place primarily in the liver.
In order to enable the metabolism at all, the body needs energy. This is absorbed through the food in the form of the macronutrients carbohydrates, fats and proteins and in turn made available by digestion broken down into individual parts. The bloodstream then acts as a distributor in all cells. Each nutrient has a different function: the body uses proteins, for example, to build muscle cells. Fats, on the other hand, are the most important energy store for "bad times". Minerals make bones and muscles strong.
Match calorie intake to energy consumption
Each of us needs a different amount of energy, depending on the consumption. Not only for the metabolism, but also for the brain, respiration and the cardiovascular system. How high the Basal metabolic rate, i.e. the energy consumption at rest, is, is, among other things, genetically determined and ranges from 800 to 4,700 kilocalories per day. In addition, the consumption comes through Move. If you want to keep your weight in balance, you have to start with the nutrition respect, think highly of. Basically: The amount of food must be large enough to fill you up, but it must contain as few calories as possible. Those who eat more calories than they use tend to gain weight. The other way around, saving a lot of calories is still not an alternative. Studies show that 80 to 90 percent of people after one diet quickly return to their original weight or even top it. Keyword “yo-yo effect”. The reason: During the starvation diet, the body switches to energy-saving mode, reduces the need for calories and curbs the appetite - a survival strategy from the old days. Anyone who eats as usual after the diet runs the risk of the lost kilos ending up on the hips again. Crash diets do not even lead to the loss of unloved fat, only water and muscle mass.
The metabolic equivalent (MET) can be used to determine the energy consumption of individual activities - from sleep to office work to sports. As a guideline: when we are idle, we use exactly 1 MET per hour. At the same time, this corresponds to 1 kcal per kilogram of body weight per hour. If we consider an average daily routine with a lot of sitting and little movement, Up to 25-year-olds have a calorie requirement of approx. 2,500 kcal, up to 50-year-olds of 2,400 kcal and up to 65-year-olds of 2,200 kcal. For comparison: on Christmas Day alone, up to 6,000 calories are consumed. This may be okay in some cases - after all, it's not just the calories that matter. For years, however, feasting promotes inflammatory processes and slows down the metabolism. According to statistics, every third German is obese with their weight - this is especially true for 50 to 60 year olds.
The Health risksof weight gain and obesity are known: cardiovascular diseases, diabetes, osteoarthritis ... to name just a few.
What, in turn, should prevent weight gain:
- Eat according to your biorhythm, preferably at the same time
- Avoid fatty foods
- At least five servings of fruits and vegetables a day
- Four hours between meals, no snacks or only healthy snacks
- Pay attention to hidden sugars and fats (also with drinks)
- Do not eat too large portions
- Walk at least 10,000 steps a day and move around in between
Get to the fat deposits
In order to enable our metabolism to perform at its best, sport is also part of it. Comprehensive strength and targeted endurance training. This combination increases the combustion and sustainably the basal metabolic rate. Incidentally, boosting the metabolism is synonymous with Fat burning. However, our bodies are reluctant to give up fat, because that is what it is supposed to do. Regular sport for at least 20 to 30 minutes at a time is therefore necessary, so that the body lets go of the energy source "sugar" and falls back on fat deposits. The longer the sport lasts - and that is moderately intense - the more fat is burned.
December 2019 | Editor: Catrin Schreiner | speech-worthy
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