2023-08-07 14:36:01
August 07, 2023
No, exercising, building muscle, sweating is not enough to trigger gradual and stable weight loss. For what reasons ? How to put all the chances on your side to feel better in your body, and in your head?
Why don’t we necessarily lose weight when we play sports? Here are some insights and tips to consider:
Muscle is heavier than fat : if they are drawn, if they refine your silhouette, the muscles weigh more on the scale than your small rolls. Indeed, the muscles are composed of 75% water, a water known for its high density. On the other hand, fat cells are clearly devoid of it. A paradox to take into account before blaming yourself if the scale does not yet display your weight goals. This is one of the reasons why weight loss must above all be evaluated in terms of feelings: do you feel lighter, in your body and in your head? Are you more comfortable in your clothes? So many questions whose answers will confirm your belief that yes, sport does indeed have benefits for your body. You even have the right to put your balance aside…
Nutritional intakes will obviously influence your weight loss. Thus, the assiduous practice of a sport does not allow revenge on sweets, fatty or too salty products as well as on processed food. A word of advice: favor proteins (fish, white meats, eggs, etc.), slow sugars (wholemeal pasta, brown rice, etc.), foods rich in fiber, legumes, fruits and vegetables, unsaturated fatty acids (oleaginous, vegetal oils…)
Adopt the right sport. All sports will of course by definition promote your energy expenditure. Here is the list of practices known to burn fat most effectively: running, jumping rope, rowing machine, swimming, cycling, CrossFit, weight training. A piece of advice, stay regular in your practice: follow a regular sports program allows the body to better regulate its hormonal secretions, which leads [en plus de favoriser la perte pondérale] more well-being, better sleep “Summarizes the site Toutanutrition.com.
Cultivate your patience! If you do not dive into the extreme of the practice, the weight loss metabolism does not activate in two days. So give your body time to gradually get used to all the effort you ask of it so that it responds when it’s ready. Weight loss will be consolidated in the long term: goodbye yoyo!
Is your goal attainable? You let off steam more than reason in the sole idea of losing weight, but it does not work? Have you checked that your goal is in line with your ideal weight? Because there is no point in persisting in the practice of sport in order to lose weight if you cannot automatically reach this Holy Grail on the scales. Quite simply because your body is not made for it. Your body will thank you in the long term if you respect it by staying on a reasonable weight loss, in line with your morphology and basic metabolism. For this, you can talk to your doctor, a dietician or a nutritionist.
Psychological Disturbances sometimes prevent weight loss. In certain phases of life, anxiety increases the secretion of cortisol, a stress hormone involved in glycemic regulation, accentuating the storage of fat in the abdomen. This hormone also increases our appetite and increases the craving for fatty and sweet foods. The impact of “emotional kilos” is also to be taken into account: they sometimes stick to our bodies even though we are taking care of ourselves. If you feel the need, you can absolutely consult a psychologist or a specialist in gentle practices (acupuncture, shiatsu, sophrology, meditation, etc.) to soothe in you everything that can hinder letting go. And allow your mind and your body to shed what does not belong to it.
To note : as a general rule, if you feel overwhelmed by this practice of sport and/or the objective of losing weight, do not hesitate to speak to your doctor or a psychotherapist who can listen to you and accompany you.
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Source : French Association of Dietitian Nutritionists (AFDN), all lanutrition.com, consulted on July 26, 2023
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Written by : Laura Bourgault – Edited by: Emmanuel Ducreuzet
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