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.
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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