Almost every second German wishes to lose weight. Women in particular doubt their figure every year when the bikini season approaches. In our new series “Lose weight healthy”, we will deal with precisely this topic in the coming weeks. We accompany you on your weight loss path, clarify questions about the most effective sports, present delicious recipes and deal with the advantages and disadvantages of various diets and what happens to your body when the kilos drop. Look forward to exciting topics and get your first basic knowledge on it today.
The calorie limit
Well, were you already athletic today and ate your spelled and carrot seed bread with avocado and green tea? You will probably roll your eyes now, which will briefly pause at one or the other small bacon roll over your waistband, while you think with a guilty conscience of the pizza from last night, the double lookup at the tiramisu and half a bottle of red wine.
If you are not prone to being overweight, then maybe your neighbor: Because over half of the adults in Germany are overweight, a quarter are even considered obese. 15 percent of children and adolescents are too heavy, six percent have obesity.
Healthy eating? Sports? Nothing! It is better to have a bar of chocolate as a treat, of course a whole XXL bar of whole milk with peanuts and caramel or crunch flakes, so that you can crack your calorie mark in no time.
It doesn't matter how old you are, you exercise a lot or do little: As a guideline, an adult woman consumes an average of 2,000 calories and an adult man consumes up to 2,500 calories. The larger amount of muscle in men and a higher metabolic rate cause the greater energy consumption. However, if you eat more than the amount of calories you need, your body stores it. Small amounts are stored in the liver and muscles in the form of quickly usable sugar.
Hello and goodbye, you little fat cells!
The body's long-term energy stores are the fat cells - and they have it all! They are part of your skin, i.e. of the connective tissue. Each of us, regardless of weight, has around 40 billion fat cells. They consist of the smallest molecules. If you eat too many unnecessary calories again and again, the fat cells store them and can swell up to 200 times their size. When you lose weight, the fat cells shrink and are saved for a later time. So you will never lose all fat cells. It's also logical, because your metabolism is designed to store excess energy for possible times of hunger. This process results from the past centuries and is of course quite unlikely today, where the supermarket or the delivery service offer enough nutrients around the clock.
The largest energy store is body fat. Incidentally, women have a higher proportion than men from birth. For this reason, they gain weight faster with an unhealthy diet.
If you want to lose weight, the fat cells on your stomach, buttocks or hips are best to shrink. Well and good, but where is the serious content that one tries to train when dieting or exercising? Are you excreting him Is it converted into energy by your body? No! During the metabolism, our body mainly converts the massive content of the fat cells into carbon dioxide, which we simply exhale. Before you start breathing very quickly to lose as much fat as possible: Unfortunately, this does not work. Your breathing rhythm and your metabolism must be in harmony so that the process remains balanced.
A significantly smaller part of the fat is converted into water and gets out of your body in the form of sweat, for example. Exercise increases the fat-reducing metabolic process in your body and is therefore an optimal chance to speed up the bye-fat process.
Belly fat with serious consequences
However, many people with belly fat shy away from sport: for example, they feel uncomfortable in the gym between the well-trained athletes in tight training pants and muscle shirts. Biking or walking in nature could be a start, but the motivation to be active 2-3 times a week is often lacking here. The vicious cycle begins. As the belly fat grows, it produces hormones that increase high blood pressure and various diseases and risk factors for cardiovascular diseases. The consequences of this can be, for example, heart attack or stroke. In addition, the abdominal fat cells attract inflammatory cells, which in turn massively worsen the insulin effect, which can lead to diabetes. But not only that: chronic inflammation can also increase the risk of cancer. Aging processes are also accelerated. The abdominal girth limits are as follows:
For women: From a waist circumference of 80 cm the risk of cardiovascular diseases is increased, from 88 cm it is greatly increased.
For men: From a waist circumference of 94 cm the risk of high blood pressure, vascular calcification, heart attack etc. is increased, from 102 cm it is greatly increased.
The nice thing for all “belly fats” among us: If you manage to outsmart your pig dog and lose weight through proper exercise and a low-calorie diet, then it is exactly the unpopular belly fat that is broken down in the first place.
Let's go, fat burning!
For a long time, experts believed that fat stores are only attacked during physical activity when the glucose stores in your body are empty. This is not true because both energy sources are tapped immediately. However, since the sugar supply is used up faster, your fat burning during exercise will be in full swing after 20 to 30 minutes. And if you think that you need to exercise properly for the first few minutes, you are wrong: Studies have shown that the fat metabolism of trained people is most effective at an exercise intensity of 65 percent, of untrained people at about 50 percent of the maximum output.
Those who also stimulate their metabolism in parallel, for example with the practical ones Sanhelios F-BRN capsules With a high-purity extract of green coffee, guarana, green tea, black pepper, minerals and vitamin B, it has the necessary energy for these active units and effectively supports weight loss.
Are you curious now what exactly happens to your body when you lose weight? Then look forward to our next post next week.
Your Sanhelios team