Diet Vs Sxefit So what is this?
After many moons and years within the health and fitness industry 20 years and some to be in fact I grew up in a household where diets were standard. By the time my mother was eighteen she was married with two children, She hated her body so without the proper education she was subjected to the world of marketing and its promises from the many different diets she was willing to try
The south beach, low fat, Rosemary Connelly and Cindy Crawford the list could go on so standardly I was brought up in a household where this was just how you lived life, on a diet?/p>
Seems very little has changed! Right?
Now constantly seeing my mother battling with her weight luckily I don’t remember having the same issue until I was in my teens (puberty) but she didn’t put or have us on a diet she would however make us eat vegetables, deserts only if we had eaten our food and sweets and treats on a weekend and I would always join in with the exercise and would do the DVDs accompanied with the diets because I really enjoyed and thought they were fun
As I was saying weight never bothered me until I hit puberty and my circumstances and changed I was hanging out with older people drinking in the park my weight certainly changed but personally I don’t remember having an issue myself but I’ll never forget this time I’d got on the bus somewhere and everyone was whispering about my weight gain and I mean the whole bus
From then on I was dieting became my life but I could never quite keep any form of consistency, I loved foooood to much ha ha
when I say I’ve tried them all diets I’ve tried them all and then some, eating fruit all day not eating throwing up, fat burners you name it bearing in mind these have all been advised to me or information given so I was up, down, left, right I’ve tried it all I hated how I looked and felt most of the time I would scream at the mirror take days to get ready to go out but because I would always exercise I carried tone too so I would sometimes look or be referred to as hench!
It really baffles and frustrates the hell out of me with the advances we have and know of the number of experts we have that not one person is truly clued up on how to look after the one thing we have all been blessed with LIFE
And this is how my mission to change everybody around the world began I wanted to stop suffering confusion and not actually having any knowledge
So let’s break it down exactly what happens when you decide to start that Monday on a diet
According to The Obesity Society, 64 percent of adults are overweight with 31 percent of them considered obese. Subsequently, many people are trying to lose weight by dieting, exercising, surgery, drugs or a combination of weight loss methods. Despite the fact it may have taken years to gain weight, many people try to lose weight too quickly by over exercising
loss but may have a negative effect on long-term health and diet compliance.
Fat Mass and Signaling Hormones
Your body fat levels are directly proportional to a signaling hormone called leptin. Leptin levels are monitored by the hypothalamus section of your brain. Leptin controls appetite modulates your metabolism and promotes fat burning. If fat levels drop very quickly, there is a subsequent rapid drop in leptin levels. A rapid drop in leptin levels will trigger the starvation response.
What’s this .?
The Starvation Response
The starvation response is the term used to describe what happens within your body as a result of rapid drops in leptin. The starvation response causes a reduction in your daily energy expenditure by lowering your metabolism, increasing hunger and also promoting the breakdown of muscle for energy. In addition, the starvation response works to ensure you regain not only the fat you have lost but also some extra fat to protect you from similar bouts of food restriction. This results in a cycle of weight loss/weight gain often referred to as yo-yo dieting.
The Health Risks
Very-low-calorie diets that result in rapid weight loss are often dangerously low in essential nutrients, including vitamins and minerals. A lack of vitamins can lead to a host of health problems, including immune system suppression and bad skin, hair and nails. Chronic mineral deficiencies may also have long-term effects on your health. A lack of essential minerals can lead to fluid imbalances, cardiac arrhythmia or an irregular heart beat, muscle cramps and loss of bone mass.
Very-low-calorie diets may result in a rapid initial weight loss but many dieters find that the severe hunger associated with eating so little food makes it hard to stick with this type of eating program for long periods of time. Hunger levels may become so severe that the dieter falls into a diet/binge cycle of eating. Crash dieting may lead to eating disorders like anorexia and bulimia. A very-low-calorie diet can also be socially exclusive, especially if friends and family are eating normally.
Safe Weight Loss
To avoid losing weight too fast, most diet experts agree that a moderate reduction in food intake combined with a moderate increase in physical activity is best. By eating 250 fewer calories per day and engaging in exercise that results in 250 extra calories being burned there is a net loss of 500 calories per day, or 3,500 per week. This will result in a weight loss of around 1 pound per week. This slow and gradual weight loss will be sustainable, will not trigger the starvation response and will have no negative impacts on your health.
People often think that burning tons of calories through exercise and consuming very few calories through diet can result in rapid weight loss. Although this may work at first, it may limit your weight loss after the first week or two. You needs you to consume enough to fuel your body’s internal functions and provide your muscles with energy during exercise. Failure to do this can cause your body to start shutting down.
Exercise increases your body’s need for calories. Any amount of exercise done while you’re following a very low-calorie diet may cause your body to enter starvation mode. Your body typically turns to fat for energy while in starvation mode, but exercise may require a rapid source of energy that your body gets by breaking down muscle., making your body more susceptible to injury and decreasing your metabolism even further, warns Patricia Pierce, of the Rehabilitation and Exercise Science Department at Slippery Rock University in Pennsylvania. In addition to limiting your weight loss, the combination of excessive exercise with a very low-calorie diet may cause life-threatening health conditions.
Eating disorders, such as anorexia or bulimia, may result if you follow a very low-calorie diet or exercise excessively for too long, warns Dr. Luisito Dingcong, a Clearfield, Pennsylvania, psychiatrist. He says that when someone goes to these extremes to lose weight quickly, she can become obsessed with her weight and appearance. If you exercise for hours each day in an attempt to maintain your weight, feel the need to control your calories by fasting or binging and purging or experience feelings of depression or anxiety when you do not follow your diet or exercise regimen, consult a medical professional.
Healthy Weight Loss
Healthy and sustainable weight loss require’s a commitment to moderate exercise and a reduced-calorie diet, as Sxefit promotes consistency and is one of our many keys. An intake of fewer than 1,200 calories a day for women or 1,500 calories a day for men is a very low-calorie diet. If you exercise daily, you need even more calories than this. Consult an exercise physiologist or me at SXEFIT, as we base this on your age, gender, weight and exercise routine. The NHS says that you may need 60 to 90 minutes of moderate intensity exercise on most days of the week to lose weight. Do not plan to exercise more than this unless you’re under the direction of a trained professional.