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Slim Without Constraint: Why You Shouldn’t Concentrate on Losing Weight When Exercising

Bike to work, count steps and try to jog as often as you can. The goal: to lose weight. But the personal compulsion to constantly burn calories affects mental health. Apart from weight loss, sport has so many other positive effects.

Weight reduction in sports: That’s why it shouldn’t be the goal

Anyone who constantly puts themselves under pressure when losing weight or associates weight reduction with negative thought patterns such as “I’ll never make it” or “It’s all taking too long” can trigger certain stress reactions that are particularly counterproductive for weight loss success. This is partly due to the stress hormone cortisol, which inhibits fat loss and muscle growth, according to personal trainer Sandra Mennel

Another reason not to just focus on losing weight while exercising is weight gain from muscle building. Anyone who does a lot of sport inevitably builds muscle. Without a doubt, a defined body looks better and slimmer. But many people quickly panic and lose motivation when they see the scale saying anything other than the weight loss they want. However, it is often forgotten that muscle is heavier than fat tissue, which is why the scale shows more than hoped for.

The increase due to water retention corresponds to another problem for beginners. If you haven’t exercised properly for years, your muscles will become sore very quickly. This can even affect weight, since the body stores more water when muscles are sore. It is precisely this water retention that leads to the fact that one or two kilograms more can be welcomed on the scales.

Good arguments for sport that have nothing to do with losing weight

Much more than losing weight, the positive aspects should come to the fore in sport. In most cases, we just feel mentally better after a sports session. This is because physical activity releases endorphins, which in turn have a relaxing effect on both the body and mind. That’s why you can not only switch off with a sports unit, but also reduce stress. But only if you don’t stress about losing weight.

Furthermore, studies such as the joint study by Oregon State University and Bellarmine University have shown that regular exercise significantly improves the quality of sleep. During the study period, 3081 adults between the ages of 18 and 85 were interviewed. Those who exercised at least two and a half hours a week were able to increase the number of light and deep sleep phases.

Finally, regular exercise leads to a generally improved state of health. In various studies, scientists have found that regular exercise helps to minimize the risk of type 2 diabetes, cardiovascular disease and even some types of cancer. In addition, the professor of sports science, Dr. Henning Budde, in a “mega-analysis”, that sport has positive effects on depression and even works as well as drug therapies.

Conclusion: With serenity you can lose weight better

If you really want to lose weight, you should approach the topic calmly and not toil in the gym. Sports beginners in particular should not be unsettled by the imbalance on the scales. Those who are prone to chronic stress can specifically include relaxation phases in their sports units. Nevertheless, you should always expect small setbacks, because failures are completely normal when losing weight and are part of it.

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health

Fitness Myth: “Diets Make You Slim” – is it True or Not?

When people want to lose weight, many go on a diet. And there are quite a few of them. But do the diets actually live up to their promises? Do we actually get slim with the help of a diet?

What does a diet actually do to the body?

When dieting, food intake is drastically restricted. This has consequences: How does our body react due to evolution? Unfazed by the currently popular ideal of beauty, he interprets a falling calorie intake as an emergency: red alert. He initiates three emergency measures. First: He throttles his metabolism. Energy consumption is on the back burner. Secondly: From now on, even the smallest food intake is exhausted to the last, so as not to waste any of the calories that have become scarce. Third: The desire to eat increases. Sure: We should kindly take care of compensating for the loss. One reason diet junkies are all about food.

Consequence: yo-yo effect

So that we don’t misunderstand each other. With a one-sided diet, you always lose weight. But the main goal of my participants in the “Moves” course is different: lose weight and then hold it, hold it, hold it. Why can’t the body stabilize the new weight on a long-term diet? Quite simply: losing weight is undesirable by nature. Our body can get by with less energy over a longer period of time and thus lose a significant amount of weight. But this loss is usually at the expense of fat-burning muscle mass. The rest is water and a little bit of fat. The body tries to quickly replenish the lost energy after the diet and maintains its optimized utilization strategy for food long after the prescribed lean diet – with wise foresight so that there are sufficient reserves in the stomach, legs and hips in the event of the next drastic famine. The internal regulation is also set in such a way that at least the starting weight is reached again. This model has the beautiful name “Jo-Jo-Effect” and means “diet makes you fat”.

boost metabolism

“Eat regularly throughout the day, and if you can manage it, eat the right thing.” At the latest with this tip, most people who want to lose weight rebel. You’re struggling with a lean diet and now you have to hear that your metabolism would be really happy if it got a little more. Especially people who tend to be overweight often do not eat as much as they are told. On the contrary: they often eat less for days than would correspond to their energy requirements. The strategy: Small or big sins at the weekend or at celebrations should be compensated for by meager menus. But are these “sins” really compensated by eating less? Obviously not, otherwise most of the population would be slim.

store fat? Not necessary!

Incidentally, a “naturally slim person” with an increased metabolism often tends to such a meal frequency fully automatically. Over time, the body learns that with regular intake, excess calories can simply be excreted and do not have to be stored in the fat cells. Four to five smaller meals every three hours show the organism that it is regularly receiving energy in the form of food. So there’s no compelling reason to stock up on fat. Eating five meals a day is one of the biggest metabolic boosters in body reshaping. However, regular strength training is required. If the exercise and sport part is rather low, a three-time meal intake is recommended.

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Food

Losing Weight With Oatmeal: This Secret Ingredient Makes The Superfood Perfect For Your Slim Line

Oatmeal is traded by many as a real superfood. Because if you combine oatmeal with a certain fruit, you not only lose weight faster, but also do something good for your own health. This is the way to the summer body.

Oatmeal: The popular “oats” are really healthy for the body, skin and hair

Oatmeal is no longer only popular with fitness freaks and athletes. Because they provide energy and contain numerous vitamins and nutrients that the body needs to stay healthy. We tell you what happens when you eat oatmeal every day and how you can promote your health.

According to the Federal Center for Nutrition, oats are one of the most important types of grain grown in Germany, along with wheat, rye and barley. Here, the oats trump the other types of grain with their ingredients: oats contain by far the largest proportion of fat, protein and calcium – but also numerous other nutrients such as manganese, phosphorus, magnesium, iron, zinc, folic acid and B vitamins.

According to the health portal Zentrum der Gesundheit, oats are considered the ideal supplier of minerals, vitamins and fats, which can be absorbed in large quantities by eating small portions in the body: 50 grams of oat flakes may not look like much – but they are surprisingly full
After harvesting, the oats are heat treated, pressed, dried and rolled – this is how rolled oats are made.

Important nutrients in bulk: Why oatmeal is particularly important for vegetarians

Iron: Oatmeal contains high amounts of iron – a whopping 2.4 milligrams per 40 grams of the grain flakes. The unbelievable: oats contain twice as much iron as meat. The only problem is the utilization of the iron from the oatmeal: In order for the body to succeed, you should consume foods with vitamin C – this is also a real nutritional tip for vegan or vegetarian people.

Eat oatmeal every day: Healthy thanks to B vitamins

Vitamin B7 (= Bioton, Vitamin H): Oatmeal contains a lot of biotin (0.2 micrograms per gram). According to the Center for Health, the amount of biotin in one serving (approx. 40 grams) corresponds to a quarter of the recommended daily dose. According to the consumer center, the consumption of biotin-containing products has a beneficial effect on maintaining healthy skin and hair – whether biotin also ensures strong nails is controversial. It is not necessary to take nutritional supplements – it is better to have a bowl of oatmeal for breakfast.

Vitamin B1 (thiamine): The high proportion of vitamin B1 is also remarkable, which with a value of 0.3 milligrams per 100 grams of oatmeal is a quarter of the daily requirement. The oats stand out: no other type of grain has such a high vitamin B1 content. In addition to vitamin B6, it is the absolute “nerve vitamin” that counteracts tiredness, dizziness, insomnia and neurological complaints. Oatmeal contains one milligram of vitamin B6 per 100 grams – twice as much as other grains.

In addition to healthy nerves, you also get healthy blood: Vitamin B6 is involved in the formation of hemoglobin. A lack of vitamin B6 can lead to problems with the cardiovascular system, among other things, since the homocysteine ​​levels increase

Slim down with oatmeal: No more cravings thanks to cereal flakes

Regular consumption of oatmeal, for example daily for breakfast, keeps you slim. Because the cereal flakes contain numerous properties that support you with a healthy diet, diet or muscle building.

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