as if Michael Ormsbe, Ph.D., Florida State University
Edited by Kate Findley and Angela Shoemaker, Great Courses Everyday
Some people believe that they need to go on a hunger strike to lose weight and look good. Professor Ormsbe explains why this is not productive.
What is power balance equality?
You can manage your weight balance with energy balance. This formula covers three conditions: energy balance (the calories you consume correspond to the calories you burn or burn), positive energy balance (you eat more calories) and negative energy balance (where you consume more energy than you consume). In).
Theoretically, if you are in the balance of power, you will not lose or gain any weight. You gain weight in a positive energy balance, and you lose weight in a negative energy balance.
In any case, positive or negative energy balance, many changes take place in your body – cellular, metabolic and hormonal – to help you gain or lose weight. Consider, for example, the fact that obese people are more likely to undergo gastrointestinal surgery in overweight diets. Obesity is defined as a body mass index of more than 40 pounds (weight to height ratio) or more than 100 pounds of fat. In this example, a five-foot-tall female can weigh 205 pounds or more.
At a very low-calorie diet: 800 calories a day. You lose an average of 40 pounds or more in a 12-week treatment period.
Negative side effects of low-calorie diets
Although the problem is here. That weight loss is not just about fat. In this example, a 40-pound weight loss is usually about 75% fat and about 25% muscle.
That 25% muscle loss is not desirable. And because of this, new research, including mine, is looking for ways to change these medically controlled low-calorie diets to lose as much weight as possible by maintaining as much muscle as possible, ”said Professor Ormsbe.
Remember that an 800-calorie diet is only recommended under medical supervision. For the average person, Professor Ormsbe suggests dieting techniques to improve weight loss without sacrificing muscle.
This includes regular exercise and certain dietary habits, such as increasing protein intake. Regardless of the energy balance, we need to pay attention to how many calories we eat and drink to lose weight or start losing weight, and the metaphors may surprise you.
3,500 calorie regulation
Let’s start with a simple question – how many calories do you need from your diet to lose weight? How many calories does it take to lose just one pound by taking a step forward?
For years, textbooks and experts have proven that one pound of fat equals 3,500 calories. So if you only plan to lose one pound of fat per week by improving your diet and exercise, you will eat less than 500 calories a day. That is very easy to wrap up your mind; Just skip the daily snack or snack at dinner.
If you eat 500 calories a day and lose one pound a week, you may start to think that you can lose 1,000 calories a day and lose two to three pounds a week. However, the best mantra is not always suitable for us with diet and exercise.
Remember the example of weight loss from both fat and muscle. If your energy deficit exceeds 1,000 calories per day, it is generally not well tolerated. This is for many reasons, but primarily when you burn your calories too much, you lose the muscle you don’t want.
A serious calorie deficit also puts you at risk of losing key nutrients such as your vitamins and minerals, and you may see your energy levels drop and your fatigue increase. Not to mention, you may feel hungry.
As a result of this 3,500 calorie rule, one legend continues to lose weight at the same rate, otherwise known as the weight loss linear model. In the text in International Journal of Obesity, The authors studied the validity of the 3,500 calorie rule. As it turns out, the rule is overweight, which means that 3,500 calories can be reduced to less than a pound.
So it was updated. The new model for weight loss takes into account your body composition, age, height, gender, and calorie restriction. This model is not a traditional linear weight loss model but will result in a curvilinear pattern over time, and is very accurate in real trends for weight loss.
This article was edited daily by Kate Findley, the author of The Great Lessons, and provided daily propaganda and copy editor for the Great Courses by Angela Shoes.
Michael Ormsbe is an associate professor in the Department of Nutrition, Nutrition and Physical Sciences at Florida State University College of Human Sciences, and an interim director at the Institute of Sports Science and Medicine. MS holds a PhD in Physiology and PhD in Bioengineering from the University of South Carolina at South Dakota State University.