OVERWEIGHT AND MYTHS TO DEAL WITH: it often happens that a fat person justifies his extra pounds with some excuses that prove completely unfounded. Let's see what are the most common and the reasons why in many cases it is simply a question of poor nutrition and reduced physical activity.
Stubborn fat?
In reality, adipose tissue is subject to a constant process of renewal for which each fatty acid renews its structure within 10-15 days. Therefore, there is no "old" fat that cannot be eliminated, but rather localized fat. This term emphasizes the tendency to accumulate fat in a specific body area.
REMEMBER THAT: localized adiposity is linked to hormonal factors often influenced by poor diet and lack of physical activity. In the case of weight loss, this fat will be the last to leave, but if you learn to feed yourself properly and do some exercise, you will surely leave.
Low metabolism?
The most frequent excuse: I'm fat because I have low metabolism. In reality, even in this case, the claim is not credible. Excluding hormonal dysfunctions with the same sex and muscle mass, the variations in metabolism are on the whole modest.
REMEMBER THAT: the basal mechanism is mainly influenced by muscle mass. Think that four pounds of extra muscle would allow you to consume up to 5-600 extra calories a day. Undoubtedly one more reason to join the gym.
I only eat salad and I don't lose weight
Another rather common and equally unjustified excuse. But are you sure you really eat so little? Let's look at some examples.
Do you only eat vegetables or season them with a little oil? And how much oil is this thread of oil? Consider that one tablespoon of oil provides about 90-100 calories.
I only eat white pasta. Yes, but how much? Consider that a pound of pasta brings about 350 calories and that its satiating power is very low.
I drink some coffee. And the sugar where you put it? Bear in mind that a sugar sachet brings about 30-40 calories. The same goes for fruit juices and sugary drinks that in many cases contain more calories than you think.
I am followed by a dietician, I consume 200 Kcal less every day than I eat, I eat a little what I want on Sundays. Consider that in this case you accumulate a calorie deficit of 1200 Kcal per week, just a well-stuffed pizza on Sunday evening to balance the situation.
REMEMBER THAT: physical activity greatly increases calorie consumption. If you lead a sedentary lifestyle you may need far fewer calories than you can imagine and you can see how easy it is to get in excess. Just park the car a little farther and a few flights of stairs a day to increase your calorie consumption.
Also remember that your body continues to burn more calories even at the end of physical activity to replenish energy supplies and to guarantee cell renewal processes.
It's just the fault of genetics
My father is fat, my mother is fat and I'm fat, it's obvious that it's genetic.
In reality complex genetic factors account for about 25% in the development of obesity. In any case, most of the time these are dysfunctions in the regulation of appetite and not of a mysterious illness that causes us to accumulate more fat than others (if this is the case, it is good to dispel any suspicion with a thorough medical check). We simply gain more weight because we are led to eat more.
REMEMBER THAT: the food satiety index is strongly influenced by their water and fiber content. One more reason to consume a lot of fruit, vegetables and low glycemic index foods.
I can lose six pounds in a month and then ...
And then repurchase them in three weeks with interest. Maybe you don't know but a kilogram of fat has a calorific value of about 7800 calories. It means that the loss of 6 kilograms of fat requires a total caloric reduction of 46800 calories compared to the necessary, that is 1500 calories less per day.
Considering that a sedentary middle-aged woman has a daily calorie requirement of around 1500-1600 calories to lose 6 kilograms of fat in a month, she should only take 50-100 calories a day for 31 days. One thing to say the least unthinkable.
REMEMBER THAT: last-minute diets can only make your situation worse by lowering the metabolism and facilitating the recovery of lost weight (yo-yo diets).
I can't give up certain high-calorie foods
It's stronger than me I can't give up the pleasure of food. I could never eat certain plain foods or give up chocolate and french fries.
REMEMBER THAT: the palate can be gradually educated. Just a minimum of willpower and progressively reducing the addition of sugar and salt to foods.
One last tip: quantity or quality?
There are people who believe that the only important aspect of a diet is energy. However it is very important to consider the qualitative aspect in addition to the quantitative one. Preservatives, chemical additives, pesticide or hormone residues and heavy metals certainly won't help you lose weight.
REMEMBER THAT: it is very important to minimize the introduction of toxins with the diet. Decreasing the introduction of food and preferring quality foods rich in antioxidants such as organic fruit and vegetables will help you lose weight and keep yourself healthy.
It is very important to take all the macronutrients (lipids, carbohydrates and proteins) in the right proportions. This prevents glycemic swings that can lead to overweight and far more serious phenomena such as insulin resistance and diabetes.
