How body composition changes and what you shouldn’t do
As we’ve learned so far the best method for changing body composition is by increasing the quality of both your exercise and dietary intake.
You’ll you may have guessed there is a little more involved than just decrease the amount of calories you eat , increase your physical activity or simply sleeping more. Be aware of low fat, no sugar and diet products advertised in the media and super market which manipulate our calorie intake.
Do’s and Don’ts
Despite the fact that artificial sweeteners were for people with diabetes, it has become a top selling product for those looking to lose weight and fat. While some research shows that using low-calorie sweeteners can improve weight loss, there have been some claims that the use of artificial sweeteners can actually increase body weight and might cause negative health effects. The best solution is to limit added sugars and artificial sweeteners whenever possible.
Usually detox diets only provide short-term results as they focus on serious calorie restrictions through fruits and vegetables (juices) consumption. As a result weight loss is achieved by depleting glycogen and water stores in the body, and it might even decrease muscle mass, which is definitely not desirable. With a healthy liver, you have all the detox power that you need.
Eating Out versus at Home
The easiest way to control your calorie intake and create a negative energy balance is to prepare your own meals at home. With fast food or full service restaurant food you likely increase your overall calories as well as saturated fat and sodium intake.
The important thing is to be conscious of portion sizes, regardless of whether you are eating out or cooking at home; eat slowly and chew well, stop when you’re not hungry anymore. Remember, it takes up to 20min until the brain realises that you had enough.
Try to get as much physical activity into your day as you can. If you have a desk job, set up a timer every 90min as a reminder to get up and move. Sitting for an extended amount of time per day has been related to the development of cancer, diabetes, and cardiovascular disease. Walk in lunch breaks and do phone calls standing up.
Continuous lack of sleep is not only hurting your health, sleep debt can have negative effect on metabolic control, insulin sensitivity, food cravings, muscle recovery, body composition, hormone profile and performance. Try to get at least 7hours of sleep every day. Catch up over the weekend is not the best option for several reasons.