It has already been heard a thousand times to accumulate grease it increases the risk of developing cardiovascular diseases, and that can also have metabolic consequences. The good news is that there are three things you can do to lose weight and, incidentally, avoid regaining the lost pounds.
Not celebrating progress by toasting with alcohol
If you are looking for a figure, 300 calories may be what you need. According to a study from Duke University, eliminating that energy from your usual daily intake significantly reduces the risk of cardiovascular problems and high blood pressure, as well as developing insulin resistance and obesity.
Specialists propose to start by first eliminating the things that should not be because they have a high energy content and provide little or no nutrients. And the first to fall is alcohol.
“A gram of alcohol has 7.5 calories, that is, almost as much energy as a gram of fat, which gives 9 calories, compared to the 4 that we find for each gram of carbohydrate and protein, respectively,” said the expert and completed in “its journey practically ends in the liver and there it becomes fat,” he sums up.
The sugar chapter
The second element to decrease is sugar, which nutritionally does not contribute anything to the body beyond energy. “In addition, it will trigger the insulin for its metabolism and, probably, it ends up being transformed into fat,” says the dietitian-nutritionist. The ultra-processed must also be crossed off the shopping list too rich in sugar and fat.
Walk one hour a day or train 60 minutes a week at full capacity
If to maintain a weight healthy you have to stop the loss of muscle mass, it is obvious that exercising that builds muscles (apart from burning fat) will help. It is the second objective of the plan, and the strategy is to divide the training between cardio and strength. Nothing that has not already been said.
If you haven’t been in a gym for years, the physiotherapist and personal trainer Adrián Prieto is clear: “You have to go out for a walk every day and get to 10,000 steps, and if they fall short, increase the duration to one daily hour at a rate of between 115 and 140 beats per minute ”.
Regarding strength training, Prieto advises starting with those that use different joints and involve the use of many different muscles to gain muscle mass. for 45 minutes, 2 to 3 times a week.
The trainer, who usually works with middle-aged people, points out that squats are especially useful, with three sets of between 12 and 15 repetitions – or an amount such that, if two more were done, he would not be able to move -, and leaving a one minute break between them.
He also recommends the planks: “The ideal is to do one minute and rest for more than 40 seconds,” says Prieto, “and repeat the exercise six or seven times.” In addition, it recommends that they be in front of the mirror “to control that we do not sink and we keep our back straight.
Extra: Looking at the cell phone at night also makes you fat
The third objective that must be taken into account to lose the kilos that age has put on is rest. not only food helps you gain weight.
As people get older, the ability to sleep soundly is lost, leading to more sleeplessness at night.
This also affects weight, as it was shown that short sleep duration is also associated with a reduction in leptin (a hormone that inhibits the desire to eat) and an increase in ghrelin (another hormone that awakens the sensation of appetite). That makes you hungrier the next day, and you tend to eat more than you need.