Wednesday, 9 April 2014

Weight Management Tips

Weight Management
Now a days, it is very largely discussed topic among men and woman of all age groups. Everybody dreams to be in well shape and look good. However, very few people achieve their dream weight. It is very common now for people to take a gym subscription but seldom had they hit the gym regularly. Even after regular exercise many fail to reduce weight or some actually tend to gain little.
So what are the causes of weight gain?

What is restricting my weight loss?

Well, there are several reasons. If weight loss/gain is sudden and abrupt you must consult your doctor and get diagnosed. However weight gain is gradual that means there is something wrong with energy balance. You heard it right! Law of conservation of Energy. That says “Energy can neither be created nor be destroyed. Energy can be converted into one form to another”

The food you consume, gives you energy. This energy can then be utilized to do different forms of day to day work ranging from sedentary to heavy work. However our body knows the intake of food is intermittent, so our body keeps some reserve for future use. Roughly an excess of 9 kCal energy intake can be converted into 1gm of fat for future use.  The reverse is also true. But this conversation takes time. So body stores some energy into some battery cells called glycogen (a form of glucose) which is easily converted into energy with the help of insulin whenever the body needs energy.

So all in all, if a person requires say 2200kCal energy per day and he consumes say 2290 kCal on that day, additional 90 kCal will be converted into 10 gm fat for future use(assuming that the body’s insulin secretion is enough to cater 2000kCal energy into glycogen). If this energy is not utilized, it remains stored in the body. You may not feel 10 gm weight gain but, over a period of time as you accumulatemore fat due to high energy intake; your weighing machine begins to pick reading disturbing your day to day sleep.

So excess energy intake is the culprit for weight gain? If I reduce food intake, will I be able to reduce weight ?”

Well, you could, but eating less will make your body starved for other nutrients such as vitamins and minerals. Vitamins and minerals are essential for the normal growth and development of a multicellular organism. They are also essential nutrients for the healthy maintenance of the cells, tissues, and organs that make up a multicellular organism.

So what to do to reduce weight?”
You don’t have to eat less. You have to just eat right.

Weight Management
Here we give two basic steps which has to be accompanied with positive attitude for weight loss.

1.       Exercise: Exercise is bodily activity that enhances or maintains physical fitness and overall health and wellness. Frequent and regular physical exercise boosts the immune system, and helps prevent the diseases. When you hit gym your main aim is to burn the fat and you start working at it. However for most people, the exercise is over in as early as 30 minutes. When you work, your body first burns the most easily available and convertible nutrients, glycogen. Once the glycogenstock is over, then for any additional 9 kcal requirement, your body draws 1gm of fat. This process of initiating the fat burning takes at least 40-45 minutes of moderate to heavy exercise depending upon individuals. So if you want really to shed your fat, at least 1 hr of heavy exercise is required .

2.       Reduce energy intake: As mentioned earlier “You don’t have to eat less. You have to just eat right”. Be selective to what you are eating, reduce empty calories in your food. Select food which will provide you complete stock of vitamins and minerals required for the day with low fats and carbs.  Foods high in fiber delays fat absorption so consideration shall be given to fiber rich diet.

Continue step 1 and 2 until you get desired change.

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