01 Dec Weight Loss Truths that are Backed by Science
These days the process of losing weight has become very scientific. The more sports scientists and medical experts study how our bodies work, the more they can pinpoint what works and what doesn’t when it comes to shedding the pounds. Here are three truths that are backed by scientific data:
Slow or “broken” metabolism can often be fixed with exercise
Your metabolism can be kickstarted by adapting a strength routine for building muscle. A strength routine increases the amount of calories burned, improving your metabolic rate, and in turn speeds up the weight loss process. An example of a good beginner strength routine would be a mix of bodyweight exercises and weighted resistance training. Exercise also plays a crucial role during the maintenance phase, which is after you have reached your weight loss goal. This phase is believed to be harder than the weight loss process and the role of exercise switches from actively burning calories, to giving you some wiggle room for your caloric intake. This allowance enables you to be a bit more flexible with the food you’re eating because your metabolic rate would still be at a high level.
Dieting is more important than exercising
How many calories you’re eating is definitely more important than how well-defined your exercise routine is. As an example – to get a deficit of 300 calories you can either run for three miles, or skip eating a donut. Relying on exercise alone will for sure make your weight loss journey a steep climb, and it can often backfire. A hard workout can trigger your body’s hunger response, leading to more binge eating habits after you finish exercising. This makes you eat more than what you should eat because you would be compensating for the calories you have consumed during your workout. It’s not to say that exercising is not important, but having a balance of a great diet with a good exercise routine is the correct way to approach weight loss.
It’s all in your head
Your brain is what’s responsible for creating the poor decisions that can lead to binge eating and weight gain. Training your brain to be more intuitive and more aware about your your eating and exercising habits can lead to more positive weight loss. For example, a lot of people tend to eat when they are bored. This habit can lead to weight gain as you might not be fully aware that you are eating just because you are bored. Being conscious and aware enough to reduce or stop poor eating habits like this can help a lot in your weight loss journey. Your brain telling you that you cannot complete your exercise sets when you are so close to finishing accomplishes the same negative effect. The good news is, practicing good eating habits like a well-balanced diet, sufficient calorie restriction and consistent exercise can “re-wire” your brain to a large degree over time. It may take weeks, months or even years but it will happen through constant practice.
For example, being in a weight loss retreat, where the environment encourages good dieting habits and establishing a proper fitness routine can reprogram how you think and approach weight loss. Weight loss retreats allow you to be around experts who know the ins and outs of fitness, from dieting to training and everything in-between. These experts can impart their knowledge and expertise to you so you can lose those pounds and live a healthy lifestyle.