WHEN it comes to shedding kilos, you probably think you know
the formula.
Calories in vs. calories out, and the weight will fall off.
Right? Not quite.
There are several things you ought to know before you tackle
a healthier waistline.
This science behind shifting weight basically says that if
your calories out (exercise) exceed your calories in (food), then you’ll see
results.
While this is correct, to some extent, it’s not always this
simple. Weight loss is complicated when you factor in genetics, environment,
underlying health issues, fitness, biological age, to name a few.
Health professionals will tell you losing around 0.5kg a
week is a good guide. But stepping on the scales each morning may prove more
disheartening than motivating.
Why? The scale weighs everything: bone, muscle, water (which
makes up 70 per cent of the body) and body fat. Just because your scale is not
heading south, doesn’t mean you are not making progress. So don’t overly rely
on the scale and use measurements or clothing as your results indicator.
You often hear “80% diet and 20% exercise?” While this
theory may not be completely accurate, it’s true that what goes into your mouth
is the key to success.
You can lose weight without exercise (not recommended), but
you cannot lose weight if your calories counteract your hard work at the gym.
Remember though, exercise has numerous benefits beyond burning calories: mental
health, self-esteem, energy, heart health …. you name it.
The road to success is not a straight one. You’ll probably
find you gain momentum, then have a few set backs, then maybe have another
great few weeks, then plateau. As mentioned above, there are many forces
working behind the scenes — hormones, stress, genetics and lifestyle
hindrances. Plus, physiologically, our body protects us from weight loss more
than it protects us against weight gain. So prepare for some ups and downs.
OK, sounds a little harsh, but even well-meaning of friends
can steer you off course. You’ll be faced with conflicting advice: “Just cut
out the carbs!” or “Carbs are fine, just eliminate fat.” Also, there’s the
temptation that comes with social outings.
As hard as it may be, plan around these and have contingent
solutions so you stick to your guns. If it helps, fill your mind with
motivating podcasts or spend time with people who share similar goals.
You’re used to how your body feels, how you hold yourself,
how clothes look, how you move. So as your body changes, you’ll start to feel a
little different. Spend time in front of the mirror, working on your new
personal style, and falling in love with your body.
It’s important to note that improved self-esteem doesn’t
happen overnight.
Source:
Kathleen Alleaume is an exercise and nutrition scientist and
author of What’s Eating You?
