HOW TO LOSE WEIGHT IN WHICH SPORT?

Jean-Baptiste WIROTH

Doctorate in Exercise Physiology

Specialist sports / health

E-mail : jb.wiroth@wts.fr

WebSites : http://www.wts.fr and http://www.sport-entreprise.fr

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Making energy balance deficit

To lose weight, it is imperative that the energy balance is in deficit, that is to say it takes less energy to make the organization what it needs. This requires a reduction in energy intake, and increased energy expenditure. This phenomenon puts your body catabolism, which means it will draw on its various reserves, including fats, for all its energy needs.

How ?

In practice, in order to lose weight without getting tired too, you must:

- Reduce its slightly dietary energy (about 200 to 300 kilocalories per day). Indeed, in a regime mishandled, reducing excessive food intake leads to fatigue, loss of muscle tone and muscle wasting. To avoid this, it is necessary to reduce the portion size eaten in a balanced manner while ensuring to provide 1.5 to 2 grams of protein per kg of body weight each day.

- Reduce high energy intake from dinner to avoid the process of storing night. To do this, avoid sources of hidden fats and carbohydrates rapidly (starches, sweets). Choose vegetables and protein (fish, eggs, white meat).

- Reduce intake of high sugars to limit the release of insulin and lipogenesis (fat production). Indeed, insulin is the hormone responsible for storing energy from carbohydrates, either in the form of muscle glycogen (when glycogen reserves are low) or as fat (if the carbohydrate intake are perpetuated) by activating the process lipogenesis. To avoid this, it is strongly recommended to limit consumption of sugars to drive alone. If you crack, try to do at the end of the meal (dilution with other foods), where after a workout will train.

- Focus on foods with high nutrient density (important source of vitamins, minerals, trace elements and amino acids), such as legumes (lentils, chickpeas, beans ...), whole grains (preferably organic), fruits seafood, offal ...

- Focus on fruit and vegetable sources of fiber and vitamins, allowing a rapid state of satiety.

- Eliminate the toxins that "clog" your body by the kidneys and liver. Some mineral waters rich in sulfates (Hépar, Contrex) or plants (radish, cherry stem) allow complete drainage and depth of your organization. It is the prerequisite to any slimming regime.

On the physical level, it is recommended to :

- Increase physical effort! In fact, exercise is a great way to increase overall energy expenditure. So do not hesitate to go to work by bike, take the stairs ... etc..

- Make the volume to drive if you are already a regular sports. By adding hours of training intensity low / average, you spend a lot of energy while establishing good foundations in terms of physical conditions.

- During long sessions, feel free to use an energy drink to ward off the onset of muscle fatigue and reduce muscle catabolism. This will allow you to train longer and thus spend more energy overall. But be careful to limit your consumption of energy is absolutely necessary, especially if you are overweight.

- Playing sports in the morning on an empty stomach. The early morning, blood levels of cortisol (stress hormone) is at its peak, gold cortisol helps to mobilize fat stores by promoting lipolysis. At a meeting in fasting, consumption of energy from fat is more important than during the day.

Forget conventional wisdom

- "Doing abs to lose his love handles" can not lose weight effectively. It is the increase in energy expenditure that will bring down fat reserves where they are (lap belt for men, women pelvic girdle).

- "Making weight training to replace fat with muscle. " We are not in the presence waterbed! The muscle has never replaced the fat, we say, rather than fat mass decreases and muscle mass develops as a result of regular exercise ...