One of the very common occurrences or better to say, the mistakes that occur in people who are on any diet or trying to remove excess fat deposits;
They blindly look and record their weight and sometimes they become obsessed with weighing. As you can imagine, there is often a counter effect when they notice that the kilograms don’t go down, or even worse they go up!
Why is this happening and are kilograms really the real indicator of the form?
The first thing to explain is how body composition is very important. The total mass of the person is divided into a lean and fat mass. Lean mass consists of muscles, connective tissue, organs, bones, blood, and water, while fat mass consists of subcutaneous fatty tissue, visceral fatty tissue, and fatty tissue within muscles. This can be determined in every hospital, well-equipped pharmacy or at your nutritionist, dietitian or personal trainer.
Are you aware that muscles are heavier than fat? Those who are in training and pay attention to their diet, have a higher muscle content that can have more weight on the scales and look much more “slimmer” or more fit than someone with excess fat deposits who doesn’t do any physical activity or eat healthily.
Remember one of the basic indicators of obesity is increased waist circumference (in women > 80-88 cm and in men > 94-102 cm) and it indicates increased body mass and increased risk of cardiovascular disease.
So if we want to lose fat deposits, it’s important to lose centimeters because kilograms really show very little. Those who struggle with obesity at first, when they change their diet, engage in some form of physical activity and drink enough fluid, can lose a significant number of kilograms on the scales, but that’s actually a surplus of water. Later, this loss of weight slows down – once the scales can be resting for a couple of weeks or even months. But then the right weight loss or the loss of centimeters comes in. Therefore, advice to everyone at the beginning of their journey – take a tape measure and measure the girth of your waist, hips, wrist, and neck, these are the numbers you should follow.
Subcutaneous fat is fat that is just below the skin. That’s what we all want to lose and it does most of the work of aesthetics, though it also affects our health a lot.
Visceral fat is the one that is around our organs and it’s the most dangerous fatty tissue. With proper nutrition and training, it can be very quickly reduced. Visceral fat is fat that surrounds and pervades all of our internal organs: heart, lungs, liver, and pancreas. If we do not work on this issue in time, the organism is threatened with hormone-related disorders, varicose vein development, metabolic disorders, heart attack, heart disease, type 2 diabetes, breast cancer, colon cancer, and Alzheimer’s disease. Fortunately, visceral fat is extremely sensitive to nutrition, exercise, and lifestyle change.
As soon as you realize that it is important to talk with a dietitian to agree on unique nutrition or diet plan for you, the faster you will get wanted results. You should also inform your doctor about it. Avoid getting diet plans from random web pages, magazines, and personal trainers since they aren’t specifically created for you, and in most of the cases, that diet will cause a yo-yo effect, you will lose water and muscles and retain more fat, and when you stop with diet you will gain more water and more fat. In most countries in the world, personal trainers aren’t allowed to do nutrition if they don’t have some sort of diploma from nutrition science that is accepted by that country as official education, and if you have any health issue, they aren’t allowed even to give you any nutritional advice.
When it comes to training, don’t go online and follow random exercise plans, try to get good qualified personal trainer or conditioning coach (Always ask them to provide their credentials) to build exercise plans which you can follow and are individualized for you and your abilities.
Most importantly – keep it up! Meals must be healthy, balanced and consist of all the necessary nutrients (proteins, carbohydrates, fats, phytochemicals, zoochemical, myochemicals, vitamins, minerals and trace elements). It’s important to eat every 3-4 hours (when you are awake), and do not skip breakfast. Eat it within half an hour to an hour of waking up. Half an hour to an hour before going to bed add a small snack.
The body must have enough fuel to function and we must avoid the trap of hunger when we reach for anything that comes under our hand. Meals should be balanced with a source of protein (lean meat, eggs, fish, and soy) in combination with good carbohydrates (vegetables and fruits), and good fats (from nuts, and seeds, olives, etc.). It is important to drink plenty of fluids and avoid refined products.
To start changing an eating habit, you can add one additional vegetable crop on one meal a week until you get to 8 different vegetable crops and two different fruits a day (at least 1 kg/ 2.2 lbs of vegetables without potatoes, 200 g/7 oz fruits, 200 g/ 7 oz meat or 400 g/ 14 oz fish, and couple fists of nuts). Later on, it can be consuming whole foods (unprocessed and minimally processed foods) and following dietitian’s diet plan.
Training for the start should be just a lot of movement, and walking until the body adapts so you can walk 1-2 hours without needing any time to rest, and later it can be jogging, running, cycling, climbing, and serious training in the gym or group training under the coach’s supervision.
It is very important to start and invest in yourself and your health – aesthetics is just a byproduct. We have never been too young or too old for it, and it is always a perfect time to adopt good and healthy habits and to change your lifestyle.
Company Name: Pentagram of Health
Contact Person: Dom Draganic RD & PT
Phone: +385 95 533 7528