In order to reduce the risk of mortality for any reason, increase mental health and increase the quality of health, the World Health Organization (WHO) has made short work of its recommendations for physical activity. Antes, as of now, the organization recommends that persons between 18 and 64 years of age with a minimum of 150 minutes of moderate aerobic physical activity per week, or 75 minutes are vigorous. You make a recommendation: 300 minutes of the assets moderada and 150 minutes of the physical ownership intense. Recently, the organization has transformed itself to a minimum in order for anyone to enjoy these “extra” sales for the sake of health. Casually, they are 300 minutes (5 hours) apart from what one might expect to lose weight without taking into account the diet.
Kyle Flack, professor of nutrition at the University of Kentucky (EE UU), shares this figure in a study that published the review Medicine and science in sport and exercise: “If losing weight is our goal, we need to eat more than 1,000 calories a week. More specifically, do at least 5 hours of moderate intensity exercise if you do not want to make big changes in your diet ”. According to the conclusions of the investigation, the explanation is that these 1,000 calories are the maximum energy that the body carries through the exercise as caloric compensation. It is said that a person who has 1,500 calories and does not control what he comes, the body will take in 1,000 calories to recover from the stress, exactly the same figure as a person who has done the double. Debt to this tech in compensation, the global calorie guest of the first series of 500 calories while in the second ascending to 2,000.
To read this curious conclusion, the investigators recruited 44 men and women, all sedentary and with sobriety (as is necessary to record), the saccharin sang in monitoring the levels of hormone hormones that control appetite. According to a statement from Pidieron, he hiccuped several times during the week, during the hours and hours of the media, and said that he had eaten 750 calories per session, and that he was driving or burning. A total of 1,500 calories. The other takes 40 to 60 minutes each week, six weeks a week, serving 500 calories per session, up to a total of twice the first group (3,000 calories). For 12 weeks, investigators have observed that levels of the hormone responsible for the sensation of lethargy, leptin, have increased in the group of 3,000 calories — not in the other — that suggest, tell them, participants eran capable of controlling better the comforts of commerce.
The explanation is complete. “When for some reason we weigh and weigh the corporal grass, the leptin descends from the form in which the weight is estimated and we begin to compensate for the lost weight. It is a natural mechanism for maintenance, ”explains Susana Monereo, Head of the Endocrinology and Nutrition Service of General University Hospital Gregorio Marañón and Secretary General of the Spanish Society for the Study of Obesity. Sondeverbod, “when we lose weight — obese individuals who have high levels and resistance to this hormone at the cerebral level — in the form of grass, have to take ownership, increase the sensitivity of this hormone to the cerebral level and do not allow the hamster to compensate even with the leptin bath. In the individuals who produce this bajada, the weight loss is the mayor that in those who do not produce ”.
Monereo advises that the study has its limitations because, in addition to the fact that the model is significantly reduced, part of a supuesto difficult to transfer to the real world: that persons with supremacy and sedentaryness of being able, of one day for another, of train six days a week with a high intensity. Less we have to adjust to the levels that the same signal that can serve to adelgazar without waiting for more factors than the owner, we are superior to the new studio: “The ideal series a daily diary at least 6 days a week, and must have intense intensity, thus increasing the cardiac frequency while combining aerobic ownership with strength and resistance ownership ”.
The idea of losing weight only on the basis of self-esteem is unacceptable, and the recipe that all the specialists propose includes physical activity and nutrition. “To lose weight, if you are obese or overweight, always have a negative calorie balance and, therefore, the ideal is clearly to combine diet and owner: produce a reduction of the caloric intake and increase the caloric intake ”, double stone Monereo. Although it is clear that there is a moment when physical activity marks the difference: “Probably in the initial phase of losing weight is more important than me and in maintaining the weight is the most important thing to do and have more self-esteem”. In all cases, no tener price help.
Do you mind that you want to adazgazar
If you have 5 free hours a week to do sports, a volunteer of the day to convert the idea into a habit and a body that has so much to do, you can be the center of attention in the process of thinking a lot about diet. There is no such thing as a benefactor, advises personal trainer Adrián Molinero: “Adelgazar is a multifactorial objective that depending on the amount of time, how much time, how much and how much negative energy balance there is”.
Molinero said that “in order to lose more than one kilogram of pure fat, the estimate is 7,000 net calories”, and that, to conclude, “it is possible to establish a calorie deficit of between 300 and 500 calories per day”. No amount of money will be deducted per week per week, no amount of time will be dedicated to reduce this weight of fat: “Whoever wants to reduce 500 calories a day, then one week later. If we want to be less restrictive, we can establish a deficit of 300 diaries, with which we will delay one month, more or less ”.
In any case, it is not advisable to go overboard with the caloric deficit, then the risk of altering the hormonal system and suffering the archiatic effect will be reversed. “The people who want to lose weight fast are good, but in reality they have made a scaled-up form in which your body changes slowly, but really”, Molinero points out. The limit that market scientists have is, as is often the case, one kilo (of grass) per week. “Losing weight and getting rid of it properly is mainly losing weight, which is a percentage that is relatively small because you do not have water. Therefore, losing between one and one kilogram per week of grass is a very important reduction in obesity and is the best way to prevent the compensatory mechanisms that produce the rebate effect, ”concludes Susana Monereo.