A LOW CALORIE DIET COMBINED WITH INTENSE EXERCISE REDUCES THE RISK OF WEIGHT GAIN
Losing weight without dieting is not an adequate solution for everyone. Some people are committed to eating high-quality, high-quality food, choosing the right proportions, chewing properly, eating slowly, avoiding snacking and skipping meals , but that does not always work. In addition, if a weight problem is related to health concerns, it is necessary to establish a suitable diet.
Among diets that appear to be clinically recognized, caloric restriction (CR) or low calorie diet , which in particular decreases adiposity, has been the subject of a recent study to determine the extent and defense of weight loss. . According to this study published in the Journal of Endocrinology and Metabolism of the American Journal of Physiology , a diet combined with high intensity exercise helps reduce the risk of weight gain.
CALORIE RESTRICTION & PHYSICAL TRAINING
Researchers from the University of Alabama at Birmingham (United States) found that the combination of a reduced calorie diet with a high intensity interval training (HIIT or , of English High-Intensity Interval Training ) could be a solution to reduce weight loss after weight loss.
One of the major problems when limiting calories as part of a diet is that you lose muscle mass, and as a result, your metabolism slows down to accommodate dietary restriction. 90% of people who lose weight while dieting regain everything over a period of four to five years.
Moderate-intensity exercise, such as brisk walking or dancing , has been shown to reduce the lowering of one’s metabolic rate while limiting calories. The team of researchers found that, in the presence of a low-calorie diet, high-intensity physical training preserves muscle mass and has a greater impact on how the body uses glucose for energy.
This study has important implications for how health professionals guide people through weight loss and to help them keep their weight. Being able to maintain weight loss is important for reducing the risk of diabetes , helping to improve blood pressure , and many other diseases and conditions associated with obesity .
PHYSICAL EXERCISE RESHAPES THE METABOLIC AND THERMOGENIC CAPACITY
Essential even without going through the diet box, daily physical exercise is essential. In the case of the low-calorie diet, high-intensity interval training is a process in which a person performs almost maximal exercise for a short period of time and then performs two to four minutes of active recovery. For example, if someone is on a treadmill, he can go from running to walking. Then, the person performs another almost maximal exercise cycle, with an active recovery phase, and then continues to do so for four to five cycles.
Research shows that moderate intensity exercise continues to burn more calories, but other studies have shown that people doing high intensity interval workouts produce the same weight loss with 20 minutes of exercise. than an exercise of moderate intensity.
Finally, the reason “number 1” is that people say they do not exercise for lack of time. High intensity interval training takes about a third less time than conventional continuous training. If you start dieting or restricting the calories you consume, these results may help prevent loss of muscle mass and maintain energy expenditure.
The aim of the study was to determine whether high-intensity fractional training increases the markers of sympathetic activation in white adipose tissue (connective tissue of fat cells, adipocytes, which store fat) and whether it saves weight reductions to a greater extent than moderate intensity aerobic training. An interval training high intensity saved the reductions in lean body mass and resting energy expenditure that are induced by calorie restriction and both were associated with improvements in glucose tolerance and insulin. Improvements in glucose metabolism appear to be related to a molecular signature that enhances the storage of glucose and lipids in the body.skeletal muscle . Exercise at moderate or high intensity does not increase the markers of adipose thermogenesis when performed in the presence of caloric restriction, but reshapes the metabolic and thermogenic capacity of skeletal muscle.