The Weight Scale

Honestly most people that correctly get themselves into better shape actually gain weight before losing weight.

You could just do a lot of cardio, but once you get out of your routine, even just a few missed days here and there, and look out that weight will also come back here and there.

You could build lean muscle mass while eating all foods but in moderation, and you would gain a small amount of weight at first as your muscles (which weigh more than fat) start to develop,  but then those same muscles will start using those fat stores and sugar stores as a source of energy.

If you miss few days at the gym you still have lean muscles burning calories and fat, so you’re burning fat while working out, while standing around, while watching a movie, while sleeping, and on and on, so now you’ve got those extra muscles burning fat ALL the time. On top of that you’re not (or at least shouldn’t be) over eating but eating right so as to not store new fat!

“I often tell my clients to not even get on the scale or even worry about it…
Often times knowing that number, can do more harm than good!
Strength Starts At The Core
  • Often times when people work out they might actually gain weight before losing it.
  • I’d rather have people focus on their size and overall look than the number on the scale.
  • It’s not abnormal for a woman to gain around three to five pounds just before or during her period.
  • If they don’t like what they see today or tomorrow that number is just going to make trying even harder.

It may be, that if you focus less on the weight that you see on the scale, and more on making small improvments “In Yourself”, that you’ll improve your weight, yourself and other parts of your life.

Photo by Just Jack

What exactly is fat?

Here’s a few things to know about fat:
Your activity level affects whether or not carbohydrates (sugar) are used for energy or stored as fat. That being said, there are 3500 calories per pound. 1 gram of sugar equals 4 calories. It would take 875 grams of sugar to equal 1 pound.

How much sugar should I get in a day?

For men, about 37.5 grams or 9 teaspoons For women, about 25 grams or 6 teaspoons.

 Photo by Christian Velitchkov

Actually our body needs fat, and uses it as a storage form of energy, a fuel source, just don’t overfill the tank.

Fats are one of the three main macronutrient groups in human diet, along with carbohydrates and proteins, and is needed for many important functions of the body, in a moderate amount. Fats in food come in several forms, including saturated, monounsaturated, and polyunsaturated. Too much fat or too much of the wrong type of fat can be unhealthy. Fats are important in the body, but not all fats are created equal.

Some examples of foods that contain fats are butter, oil, nuts, meat, fish, and some dairy products.

Trans fat:
An unhealthy substance, also known as trans fatty acid, made through the chemical process of hydrogenation of oils. Hydrogenation solidifies liquid oils and increases the shelf life and the flavor stability of oils and foods that contain them. Trans fat is found in vegetable shortenings and in some margarines, crackers, cookies, snack foods and other foods.

Everything in moderation.
Trans fats are also found in abundance in “French fries.” To make vegetable oils suitable for deep frying, the oils are subjected to hydrogenation, which creates trans fats. Among the hazards of fast food, “fries” are prime in purveying trans fats. (Just to let you know I certainly still eat french fries 🙂

Trans fats make it hard for the body to regulate cholesterol.

The hierarchy of fats:
Polyunsaturated fats which are found in vegetables are the good kind; they lower your cholesterol. Saturated fats have been condemned as the bad kind. But trans fats are far worse. They drive up the LDL (“bad”) cholesterol which increases the risk of coronary artery heart disease and stroke.

What Is Saturated Fat?
Saturated fats are a category of fats that have no double bonds in their chemical structure. They are, therefore, “saturated” with hydrogen atoms. Because of their chemical structure, they have a solid consistency at room temperature. Saturated fat is extremely common in processed food items like butter, cheese, bacon, and beef. These foods often contain high levels of saturated fats which may lead to weight gain and developing heart disease or type 2 diabetes.

Should I stop eating all saturated fats?
Even this type of fat, again – in moderation, is beneficial to your body, Not getting enough fat could cause dry rashes, hair lose, a weakened immune system, and other issues due to vitamin deficiencies.

Saturated fats can be found in:
Animal meat including beef, poultry, pork
Certain plant oils such as palm kernel or coconut oi
Dairy products including cheese, butter, and milk
Processed meats including bologna, sausages, hot dogs, and bacon
Pre-packaged snacks including crackers, chips, cookies, and pastries

There are some good fats, seriously.

Monounsaturated fats: This type of fat is helpful for managing cholesterol levels, maintaining healthy skin cells, and lowering the risk of heart disease. These are plant-based fats found in foods like avocados, nuts (especially almonds), olives, and olive oil, that have been shown to lower LDL cholesterol. Examples include olive oil, canola oil, peanut butter, and almonds.

Polyunsaturated fats found in corn oil, canola oil (canola plant seeds), soybean oil (soybeans), sunflower oil (sunflower), fish oils (fish). Polyunsaturated fats are good for heart health but too much can also be harmful because it increases inflammation in the body due to omega-6 fatty acids. Omega-3 fatty acids found in fish oils are just as important as omega-6 fatty acids so it’s best to get both.

Why do we need fat in our diet?

Fats are necessary for a number of bodily functions. Fats help our immune system, keep us full, and maintain healthy skin and hair. Additionally, fats can be digested more slowly than carbohydrates, so they help control hunger.

Too much fat or the wrong kind of fat can have negative health effects. This can include high cholesterol levels and coronary heart disease. Eating foods with too much saturated fat can also lead to weight gain by increasing your calorie intake—despite giving you satiety signals that you’re full.

How much fat should we eat in a day?

There is no easy answer to this question. The amount of fat you should eat in a day depends on your age, sex, height, weight, and level of physical activity. It’s also important to consider how much fat there is in the foods you choose. Making smart food choices that are low in saturated fats or trans-fats will help minimize the amount of fats you consume each day. It’s also beneficial to keep track of what types of fats you’re eating so you can avoid consuming too many unhealthy fats.

Some good strategies for lowering fat intake include:

– Eating more vegetables and fruits
– Avoiding processed foods
– Using oils sparingly

How can I get rid of my unwanted body fats?

There are several ways to lose unwanted fats. One is by exercising and eating a well-balanced diet, which will help you burn off fat and build muscle.

Exercise can be anything from brisk walks to high-intensity workouts. Doing cardiovascular exercise will make your heart stronger, while strength training builds muscle mass and helps you burn more calories even when you’re not working out.

In order for exercise to help you lose weight though, it has to be done in a reduced calorie diet—your body needs fewer calories than it usually gets in order to burn excess calories during exercise. This will be difficult if you’re always getting too much excess.

Another way to get rid of unwanted body fat is by drinking more water. Our bodies store excess water as fat cells around our stomachs or other areas that may not be the most flattering on the body. The more water we drink, the less water that is stored as fat cells.

In Conclusion

  • Fat is a necessary component of a healthy diet. There are good fats and bad fats so the key is to know which ones to eat.
  • A healthy diet should consist of a total of 20-30% from fat.
  • There are three types of fats: saturated, polyunsaturated, and monounsaturated.
  • There are many ways to get rid of unwanted body fat including exercise, dieting, and surgery.
  • The goal is to get to a healthy weight for your body type and gender.

By Bmarchai