Why do I need to do weights if I just want to lose weight?

A common question many dieters ask.

For most of us trying to lose weight, the number on the scale may be the only way you’re determining whether that diet is working for you. Shedding the pounds is of utmost concern when it comes to battling the bulge, but it shouldn’t be the only concern.

Losing weight isn’t only about seeing a smaller number on the bathroom scale – it’s about losing fat and increasing your lean body tissue. Lean body tissue is also known as muscle and is more metabolically active. It burns more calories than fat alone, even when you’re body’s resting.

In fact, relying solely on dieting and aerobic exercise will do the opposite of what you want: reducing your lean body tissue. Without strength training, scientists have found that you may lose about 1 pound of muscle mass for every 3 pounds of fat, making it harder to lose weight and keep it off in the long run since your body will have less lean tissue to burn calories. And if you happen to gain weight on your diet, scientists have found that it tends to be pure fat.

For this reason, it is absolutely vital that any exercise regimen include strength training. If you’re on a diet, you may lose a bit of lean body tissue, but you can control the amount or even prevent it from happening by avoiding crash diets (which make you lose more lean body tissue than fat) and performing intense weightlifting or resistance exercises every other day. Make sure to target the major skeletal muscles, such as the quads, pecs and abs. To support muscle repair and building, remember to take a day off before your next strength training workout and include lean protein sources in your diet, such as chicken, beans and fish.

If you’re trying to lose weight, you’re probably familiar with the bad rep carbs have. Blamed for helping the body pack on the pounds, several of today’s hottest fad diets are all about minimizing or totally cutting out the intake of carbs.

Beware the hype!

The cardinal rule of any healthy sustainable diet is that it should be balanced and well-rounded, meaning all of the food groups have to be represented. So, don’t go chucking out all of that bread, pasta and rice yet. Labeling all carbs as bad is a sweeping generalization that could have disastrous consequences on your health. Here’s why.

Our body needs carbs. They play a vital role in several body processes such as metabolism, growth and waste elimination. They act as an energy source for power and most importantly, as a fuel for our brain, helping it to function. Carbs preside in a many different types of food, from a humble russet potato to a mouthwatering piece of pecan pie. They even exist in beans, seeds, dairy products and meat to a certain extent.

Define Carbohydrate
Carbohydrates are essentially chains of sugar molecules that, when consumed, are processed by the digestive system and broken down into single sugar molecules that are more easily absorbed into the bloodstream. Each sugar molecule in the blood becomes an energy source which can be expended or stored for later use. The exception to this rule, however, is fibre. Fibre is a carbohydrate but cannot be digested. Rather, it simply passes through the intestines to facilitate waste elimination.

Not including fibre, there are two types of carbs: simple and complex. Each type is defined by the way in which the chain of sugar molecules are formed. Simple carbs, such as table sugar, milk, and fruit, are composed of short chains that are easy to break down by the digestive system. This allows the molecules to enter the bloodstream quickly and strongly, raising the levels of blood sugar. Scientists have found that eating too much food that spikes blood sugar levels is associated with a number of problems, such as diabetes and weight gain (this is probably where the bad rep came from.)

Complex carbs, such as dietary fibre and starches, feature longer and more complicated arrangements of sugar molecules (hence the name). Because of their arrangements, they take longer to break down. In addition, natural sources of complex carbs also have walls formed by cellulose fibre that further decreases the speed at which the carb is broken down. Slower entry into the bloodstream prevents blood sugar levels from spiking, and this has been scientifically linked to weight loss.

Health Canada recommends that carbs constitute about 45-65% of a healthy diet. But not all carbs. People on a diet that promotes weight loss should instead choose the right type of carb.

“Natural” Complex Carbs
That’s right. If you’re on a diet, you’ll take comfort in knowing that eating the right amount of natural, unprocessed sources of complex carbs won’t make you fat. Whole grains, yams, corn and beans aren’t just a bunch of sugar molecules; they satiate your appetite for a longer period of time and tend to have the fibre, minerals, vitamins and nutrients your body needs.

However, some complex carbs, like potatoes, can enter the bloodstream as quickly as sources of simple carbs. As a result, rather than simply opting for complex carbs, dieters should pick and choose according to how fast a carb breaks down and enters the bloodstream. This is determined by the glycemic index (http://www.glycemicindex.com/)

Enjoy that wholegrain piece of toast. Relish that steaming bowl of brown rice. We’ve eaten sources of carbohydrates since the dawn of man. Why stop now, even when you’re trying to lose weight? A diet that’s far more palatable and sustainable than any fad – including natural unprocessed sources of complex carbs with a low glycemic index will not only help you lose weight, it’ll also help you keep it off.

Butter, cheese, and deep-friend delights – these are just a few of the common culprits of obesity in today’s diet. In order to achieve fat reduction, you have to exercise regularly and stop consuming fattening food; but as you have probably learned, it’s easier said than done.

Fatty food has become such a mainstay in our diets that fat reduction seems like a far-fetched solution. Nonetheless, in order to shrink your gut, improve your figure, and decrease the risk of illness, fat reduction is an absolute must. Here are 10 practical tips to follow in order to achieve fat reduction through diet.

1. Snack on nuts. Nuts such as almonds, walnuts, and cashews are rich in protein and monosaturated fat, which is good fat. Nuts can be used to replace foods in your diet that contain bad fat. Good fat helps to clear your arteries and makes you feel full. Chances are that if you feel full, you’ll be a lot less likely to crave and consume foods that contain bad fat. For optimal appetite-suppressing effects, down eight ounces of water along with your nutty snack. Limit yourself to two handfuls of nuts per day.

2. If you eat meat, cut off the visible fat when possible and take off the skin for effective fat reduction. For example, chicken skin should always be removed since 45%-75% of chicken fat is in the skin.

3. For easy fat reduction in your daily diet, replace butter and margarine with a healthy spread. Hummus, mashed avocado, and low-sugar jams and marmalades are delicious alternatives. You can also use polyunsaturated margarine in moderation if you can’t go without that buttery taste on your toast.

4. Start eating more chicken and fish, which are much lower in fat than red meat. You can also explore protein-packed foods from non-animal sources such as tofu, tempeh, beans, and quinoa, a nutty grain-like seed that contains all eight essential amino acids.

5. Ditch the whole milk and opt for skim milk instead.

6. Rather than frying your vegetables, consider steaming them. Steaming is the healthiest way to prepare vegetables because it requires no oil and thus reduces fat in your diet. Other benefits of steaming are that it preserves the natural smell, appearance, and taste of vegetables while at the same time conserving the vitamins and minerals they contain when raw.

7. Try eating out less. Not only will it help you save money, you will eat better and increase fat reduction that way. Home-cooked food is more nutritious than restaurant food, which is typically packed with fat and calories.

8. Anytime you grill or roast meat, make sure you use a rack so the fat drains easily.

9. Many people who eat fatty diets claim that they don’t want to switch to a healthy diet because they think that healthy food tastes bland and boring.Make healthy food interesting to eat and stimulate your senses by sprucing up your spice cabinet and exploring the complexity of flavors you can create with herbs and spices. Fat reduction doesn’t have to be boring.
10. Use olive oil as your primary cooking oil or dip your bread in it instead of using butter. Olive oil consumption increases your body’s ability to burn fat and lowers your cholesterol level due to its high monosaturated fat content. Make sure the olive oil you use is extra virgin (it hasn’t been refined.)

Following these fat reduction tips will give you a running start in your quest to lose weight without requiring an immense amount of effort and sacrifice on your part. Making these simple changes to your diet will not only improve your figure and the way you feel, it will also improve your overall health and can be much more effective than those weight loss wonders and miracle cures you see advertised everywhere.