10 lies and truths about losing fat
We tell you all the medical truth about what really makes us lose weight and lose fat.
Dr. Ricardo Cánovas is the creator of a revolutionary scientific training method that has swept across the world. The premise can not be more attractive: 20 minutes a week to be fit (effortlessly and without stiffness). The goal is to achieve a healthy and muscular body quickly and efficiently.
1. You have to drink as much water as possible per day
Because water neither thins nor fattens, it only makes the kidney work harder. We should drink only when we are thirsty.
2. Neither the abdominal nor the sauna lose weight
Doing abdominals does not lower the fat that is above the abdomen and in the sauna the only thing that is lost is water, not fat, which is the goal that one looks for when you want to lose weight.
3. To be fit you have to go to the gym daily
You have to work with intensity, brevity and infrequently but regularly.
4. Aerobics is the best system to lose fat
Cardiovascular work burns fat from a certain time, but, once you get off the machine, you don’t burn any fat at all; However, muscle work allows you to burn fat all day.
5. If I want to lose weight, I can’t eat everything
You must eat in an orderly and correct way, only that; Try to spend more than what you eat, what you enter.False
Stretching is necessary because they are very involved in both recovery and preventing injuries.
7. From the age of forty, having michelines is inevitable
Today we have the means, such as working with weights, to fight against them.
8. A beautiful body should not have a gram of fat
Fat is necessary; otherwise, hormones could not perform their functions.
9. To lose weight, you must rely more than the centimeter of the scale
The scale is not always reliable, because it gives a weight but only tells us that, the weight. The centimeter is much more reliable, because the muscle weighs a lot and occupies little, unlike fat, which usually weighs less for the volume it occupies.
10. If I take care of my body I will also improve my mind
There has never been an association as consistent as this.
Myths about diets and weight loss
Myth: Fad diets are a good way for me to lose weight and not increase it again.
Truth: Fad diets are not the best way to lose weight permanently. They make you strictly reduce what you eat or avoid certain types of food. You may lose weight at first, but it is difficult to continue this type of diet. Most people soon get tired of following them and regain the weight they had lost.
Some fad diets are not healthy and do not provide all the nutrients the body needs. In addition, if you lose more than 3 pounds (almost 1½ kilos) a week for several weeks, you may increase the chance that you will develop gallstones If you follow a diet of less than 800 calories a day for a long time, you may have serious heart problems.
Tip: Research suggests that the safest way to lose weight and not increase it again is to follow a healthy diet with fewer calories than before and exercise every day. The goal is to lose from ½ pound to 2 pounds (from ¼ kilo to 1 kilo) per week (after the first weeks of weight loss). Choose healthy foods. Eat small portions. Incorporate the exercise into your daily routine. Together, these eating and exercise habits can be a healthy way to lose weight and not increase it again. These habits also decrease your chance of developing heart disease, high blood pressure and type 2 diabetes.
I should avoid them when I try to lose weight.
Truth: A grain product is any food made with wheat, rice, oats, barley or other cereal. Whole grains contain the entire seed germ — the bran, the germ and the endosperm. Some examples are brown rice and whole wheat bread, cereals and pasta. The refined grains have been ground, a process through which the bran and germ are removed. This is done to give the grains a finer texture and increases the shelf life of perishable products, however, it removes dietary fiber, iron and many of the B vitamins.
People who eat whole grains as part of a healthy diet may reduce their chances of developing some chronic diseases. Government dietary guidelines suggest that half of the grains you consume are whole grain. For example, select bread that has 100 percent whole wheat flour instead of white bread, and brown rice instead of white rice. The Additional Information section at the end of this sheet provides useful links to these guidelines and to the MyPlate External link website, which provides information, practical suggestions and tools for healthy eating.
Tip: To lose weight, you have to eat fewer calories and increase the amount of exercise or physical activity you do each day. Establish and follow a healthy eating plan that replaces less healthy options with a mixture of fruits, vegetables, whole grains, protein foods and low-fat dairy products:
- Eat a variety of fruits, vegetables, whole grains, and milk and its fat-free or low-fat derived products.
- Limit added sugars, cholesterol, salt (sodium) and saturated fats, also known as “solid fats,”
- which are fats that come from fatty meats and high-fat milk-based products such as butter .