In an interview with “Martha Debayle in W”, Isabel Gutierrez Iriarte, health coach from the Institute for Integrative Nutrition of New York; Diploma and Certification in Functional Health from the Institute of Mind-Body Functional Health; trainers certified by the program A Faster Way to Lose Fat. Indoor trainer certification. Bicycle (IG: @the_healthy.you // WA: 5534332618) explains to us what are the most common mistakes when we try to lose fat.
● According to a WHO article, 6 out of 10 people claim to have gone on a miracle diet to lose weight quickly.
● According to the UK Fitness Report: Gym Statistics 2022/23 from PureGym, The main reason people go to the gym is to stay healthy or maintain their current level of health (22% of gym members), while 14% want to lose weight.
● According to the Mapfre Foundation, the most famous miracle diet in Spain is the Dukan diet: 63% of the population knows about it, 46% correctly associate it with the characteristics of a miracle diet, and 8% have followed it. .moment.
● Fat is necessary for body function and plays an important role in the regulation of many hormones. Therefore, having a fat percentage is not only recommended, but also important for several vital functions.
● We need essential fat, which is the minimum (not optimal) fat that the body needs to protect organs, nerves and the brain.
● On the other hand, we have the optimal fat percentage that is considered to be within an adequate and healthy range, the appropriate fat percentage for men is between 12 and 20% and for women between 19 and 30%.
● However, not all the fat we have in the body is the same or has the same function; Depending on where we collect it and its composition, we have different types of fat.
TYPES OF FAT
● Subcutaneous fat: This is what is found under the skin and generally represents the highest percentage of fat in our bodies. In addition, this fat is considered easier to remove and less dangerous than visceral fat. It is not close to vital organs.
● Visceral fat: This is fat that accumulates inside, in the abdominal cavity and around the organs. It is “invisible” fat. And this is the most dangerous because it produces what is called lipotoxicity, that is, when this fat accumulates, substances derived from the fat are produced that interfere with the proper functioning of the affected organ and even increase the state of chronic inflammation in that organ.
● These fats increase the risk of cardiovascular disease and diabetes.
TYPES OF FAT ACCORDING TO THEIR FUNCTION
● White fat: It is the fat that is contained in the fat deposits that we have, which accumulates and we all know it. Its function is to provide energy when we need it. If we don’t need it, it is saved.
● Brown fat: This fat is active and produces energy. It is fat that produces heat to increase the temperature and protect us from the cold, and does not accumulate too much. Its main function is thermogenesis, newborns have more brown fat.
● First, you have to understand the difference between losing weight and losing fat (losing weight can be water or muscle).
● Why is the body designed to store fat and not burn it? Yes, you can burn fat even though our genetics are designed to store it.
MOST COMMON MISTAKES WHEN YOU WANT TO LOSE FAT
- Do only cardio: Cardio is good and has its function, but the best ally to burn fat is muscle, when we do strength training, muscle grows, muscle needs energy to maintain itself, so by having more muscle, your body burns more calories at rest.
- Change diet: Switching from one diet to another will harm your metabolism, your body will become accustomed to extreme calorie deficits and you will not burn fat as efficiently.
- Fasting for too long: Your body will experience a lot of continuous stress, continuous stress levels cause cortisol to increase, high cortisol makes fat burning much slower.
- Buy light products because they are low in calories. Many light products are full of sweeteners that are highly inflammatory. If cell inflammation occurs, the body will prioritize healing the inflammation, and burning fat will be put aside.
- Don’t take insulin problems into account because if you have high insulin levels then it is impossible for you to burn fat.
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