Mẹo Hướng dẫn As one finds his or her weight loss slowing during a weight control program, the best practice is to 2022
Hoàng Thế Quang đang tìm kiếm từ khóa As one finds his or her weight loss slowing during a weight control program, the best practice is to được Cập Nhật vào lúc : 2022-09-17 05:10:11 . Với phương châm chia sẻ Bí kíp về trong nội dung bài viết một cách Chi Tiết Mới Nhất. Nếu sau khi Read tài liệu vẫn ko hiểu thì hoàn toàn có thể lại Comments ở cuối bài để Mình lý giải và hướng dẫn lại nha.Many of us are lacing up our sneakers and starting (or restarting) exercise regimens in hopes of shedding unwanted pounds. Unquestionably, aiming to be more active is a good thing. But if the main reason is to lose weight, your New Year’s resolution could very well backfire.
Nội dung chính- What is the most effective method for weight loss and weight maintenance available quizlet?Which if the following is an important aspect of behavior modification used for weight control?What is the most important key to a successful weight loss program?Which strategy is recommended for successful weight gain?
For starters, exercise— least the kind most of us do—is typically ineffective for weight loss. Take walking, for example. A 150-pound person who walks briskly for 30 minutes will burn, on average, around 140 calories. That’s equal to one can of soda—not exactly a great return on your investment of time and effort. It’s much easier just to skip the soda.
Studies overall show that doing moderate-intensity aerobic exercise such as walking for 30 minutes a day, five days a week—the amount recommended for good health—typically produces little or no weight loss by itself.
When moderate exercise is added to diet, the results are equally unimpressive. Pooling data from six trials, researchers found that a combination of diet and exercise generated no greater weight loss than diet alone after six months. At 12 months, the diet-and-exercise combo showed an advantage, but it was slight—about 4 pounds on average. In another review of studies, the difference was less than 3 pounds.
In studies where exercise has produced meaningful weight loss, participants burned least 400 to 500 calories per session on five or more days a week. To achieve that, a 150-pound person would need to log a minimum of 90 minutes per day of brisk walking or 30 minutes of running 8-minute miles. In short, sessions need to go well beyond what most of us are willing or able to do. And even if we manage to exert that much effort, our bodies often compensate by boosting appetite and dialing down metabolism, effects that over time limit how many pounds we shed.
When exercise fails to meet our weight-loss expectations, we often sour on it and stop working out. In a study of 30 overweight people who participated in a 12-week exercise program and were interviewed afterward, this response was typical: “It was quite disappointing that I didn’t lose a single pound and . . . it kind of made me give up.” Another respondent who failed to lose weight described her exercise experience as “like banging my head against a brick wall.” It’s pretty safe to assume she didn’t go back for more.
Perhaps the biggest problem with exercising to drop pounds is that it turns physical activity into punishment—a price we have to pay for a slimmer body toàn thân. How many times have you heard someone say (or said yourself) “I’ll need to do extra exercise” after eating too much during the holidays or a celebratory dinner? We treat exercise as a form of self-punishment for being “bad.”
By framing exercise as penance, we’re unlikely to enjoy it or to keep doing it for very long. That’s the message from a study in which researchers asked middle-aged women to write down their thoughts about physical activity. Those who used terms like “calories” or “weight” were labeled “body toàn thân-shapers,” while those who didn’t were called “non-body toàn thân-shapers.” Both groups weighed about the same on average. The body toàn thân-shapers were more likely to view exercise as a struggle, while the non-body toàn thân-shapers tended to say that it made them feel good. Given such attitudes, it’s not surprising that the body toàn thân-shapers exercised considerably less than the non-body toàn thân-shapers.
The takeaway is that we’re more likely to perceive exercise positively and actually do it when we focus on our well-being rather than our weight. For some, the incentive may be an improved mood or less stress. Others may find that exercise makes them feel physically and mentally stronger or more in control of their lives.
Of course, the benefits of physical activity extend well beyond these. It’s been shown to reduce the risk of heart disease, stroke, cancer, diabetes, dementia, depression, colds, back pain, osteoporosis and premature death. It can also improve sleep, boost energy, fend off old-age feebleness and even enhance our sex lives.
What’s more, while it’s not very helpful for melting away pounds, exercise can prevent weight gain and improve your appearance by increasing muscle mass and reducing visceral fat, the type indicated by a large waist that’s linked to heart disease and diabetes.
Imagine a pill with this long list of benefits. We’d all be clamoring for it.
So by all means, strive to exercise regularly in 2022. It’s perhaps the most important thing you can do for your health. But to improve the odds of success, focus on how movement helps you feel better physically and emotionally—and forget about how it moves the needle on the scale.
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Many people are unsure how to lose weight safely and naturally. It does not help that many websites and advertisements, particularly those belonging to companies that sell diet drugs or other weight-loss products, promote misinformation about losing weight.
According to 2014 research, most people who search for tips on how to lose weight will come across false or misleading information on weight loss.
“Fad” diets and exercise regimens can sometimes be dangerous as they can prevent people from meeting their nutritional needs.
According to the Centers for Disease Control and Prevention, the safest amount of weight to lose per week is between 1 and 2 pounds. Those who lose much more per week or try fad diets or programs are much more likely to regain weight later on.
A variety of research-backed methods exists to help a person achieve a healthy weight safely. These methods include:
Share on PinterestKeeping healthful snacks home and work can help a person avoid excess sugar and salt.
People often opt to eat foods that are convenient, so it is best to avoid keeping prepackaged snacks and candies on hand.
One study found that people who kept unhealthful food home found it more difficult to maintain or lose weight.
Keeping healthful snacks home and work can help a person meet their nutritional needs and avoid excess sugar and salt. Good snack options include:
- nuts with no added salt or sugarfruitsprechopped vegetableslow-fat yogurtsdried seaweed
Processed foods are high in sodium, fat, calories, and sugar. They often contain fewer nutrients than whole foods.
According to a preliminary research study, processed foods are much more likely than other foods to lead to addictive eating behaviors, which tend to result in people overeating.
A diet high in protein can help a person lose weight. An overview of existing research on high-protein diets concluded that they are a successful strategy for preventing or treating obesity.
Collectively, the data showed that higher-protein diets of 25–30 grams of protein per meal provided improvements in appetite, body toàn thân weight management, cardiometabolic risk factors, or all of these health outcomes.
A person should eat more eggs, chicken, fish, lean meats, and beans. These foods are all high in protein and relatively low in fat. Lean proteins include:
- fishbeans, peas, and lentilswhite poultrylow-fat cottage cheesetofu
Sugar is not always easy to avoid, but eliminating processed foods is a positive first step to take.
According to the National Cancer Institute, men aged 19 years and older consume an average of over 19 teaspoons of added sugar a day. Women in the same age group consume more than 14 teaspoons of added sugar a day.
Much of the sugar that people consume comes from fructose, which the liver breaks down and turns into fat. After the liver turns the sugar into fat, it releases these fat cells into the blood, which can lead to weight gain.
Coffee may have some positive health effects if a person refrains from adding sugar and fat. The authors of a review article noted that coffee improved the body toàn thân’s metabolism of carbohydrates and fats.
The same review highlighted an association between coffee consumption and a lower risk of diabetes and liver disease.
Water is the best fluid that a person can drink throughout the day. It contains no calories and provides a wealth of health benefits.
When a person drinks water throughout the day, the water helps increase their metabolism. Drinking water before a meal can also help reduce the amount that they eat.
Finally, if people replace sugary beverages with water, this will help reduce the total number of calories that they consume throughout the day.
Sodas, fruit juices, and sports and energy drinks often contain excess sugar, which can lead to weight gain and make it more difficult for a person to lose weight.
Other high-calorie drinks include alcohol and specialty coffees, such as lattes, which contain milk and sugar.
People can try replacing least one of these beverages each day with water, sparkling water with lemon, or an herbal tea.
Share on PinterestEating whole grains can aid weight loss and help protect the body toàn thân from disease.Evidence in The American Journal of Clinical Nutrition suggests that refined carbohydrates may be more damaging to the body toàn thân’s metabolism than saturated fats.
In response to the influx of sugar from refined carbohydrates, the liver will create and release fat into the bloodstream.
To reduce weight and keep it off, a person can eat whole grains instead.
Refined or simple carbohydrates include the following foods:
- white ricewhite breadwhite flourcandiesmany types of cerealadded sugarsmany kinds of pasta
Rice, bread, and pasta are all available in whole-grain varieties, which can aid weight loss and help protect the body toàn thân from disease.
Fasting for short cycles may help a person lose weight. According to a 2015 study, intermittent fasting or alternate day fasting can help a person lose weight and maintain their weight loss.
However, not everyone should fast. Fasting can be dangerous for children, developing teenagers, pregnant women, older people, and people with underlying health conditions.
Counting calories can be an effective way to avoid overeating. By counting calories, a person will be aware of exactly how much they are consuming. This awareness can help them cut out unnecessary calories and make better dietary choices.
A food journal can help a person think about what and how much they are consuming every day. By doing this, they can also ensure that they are getting enough of each healthful food group, such as vegetables and proteins.
In addition to improving dental hygiene, brushing the teeth can help reduce the temptation to snack between meals.
If a person who frequently snacks night brushes their teeth earlier in the evening, they may feel less tempted to eat unnecessary snacks.
A diet rich in fruits and vegetables can help a person lose weight and maintain their weight loss.
The authors of a systematic review support this claim, stating that promoting an increase in fruit and vegetable consumption is unlikely to cause any weight gain, even without advising people to reduce their consumption of other foods.
Diets low in simple carbohydrates can help a person reduce their weight by limiting the amount of extra sugar that they eat.
Healthful low-carbohydrate diets focus on consuming whole carbohydrates, good fats, fiber, and lean proteins. Instead of limiting all carbohydrates for a short period, this should be a sustainable, long-term dietary adjustment.
Research shows that limiting refined carbohydrates also benefits a person by reducing the levels of bad cholesterol in their body toàn thân and improving metabolic risk factors.
Fiber offers several potential benefits to a person looking to lose weight. Research in Nutrition Reviews states that an increase in fiber consumption can help a person feel fuller more quickly.
Additionally, fiber aids weight loss by promoting digestion and balancing the bacteria in the gut.
Many people do not exercise regularly and may also have sedentary jobs. It is important to include both cardiovascular (cardio) exercise, such as running or walking, and resistance training in a regular exercise program.
Cardio helps the body toàn thân burn calories quickly while resistance training builds lean muscle mass. Muscle mass can help people burn more calories rest.
Additionally, research has found that people who participate in high-intensity interval training (HIIT) can lose more weight and see greater improvements in their cardiovascular health than people who are using other popular methods of weight loss.
People who use whey protein may increase their lean muscle mass while reducing body toàn thân fat, which can help with weight loss.
Research from 2014 found that whey protein, in combination with exercise or a weight loss diet, may help reduce body toàn thân weight and body toàn thân fat.
Eating slowly can help a person reduce the total number of calories that they consume in one sitting. The reason for this is that it can take the brain some time to realize that the stomach is full.
One study indicated that eating quickly correlates with obesity. While the study could not recommend interventions to help a person eat more slowly, the results do suggest that eating food a slower pace can help reduce calorie intake.
Chewing food thoroughly and eating a table with others may help a person slow down while eating.
Adding spice to foods may help a person lose weight. Capsaicin is a chemical that is commonly present in spices, such as chili powder, and may have positive effects.
For example, research indicates that capsaicin can help burn fat and increase metabolism, albeit very low rates.
There is a link between obesity and a lack of quality sleep. Research suggests that getting sufficient sleep can contribute to weight loss.
The researchers found that women who described their sleep quality as poor or fair were less likely to successfully lose weight than those who reported their sleep quality as being very good.
Share on PinterestReducing the size of the plate might help a person control portion sizes.Using smaller plates could have a positive psychological effect. People tend to fill their plate, so reducing the size of the plate may help reduce the amount of food that a person eats in one sitting.
A 2015 systematic review concluded that reducing plate size could have an impact on portion control and energy consumption, but it was unclear whether this was applicable across the full range of portion sizes.
It is also worth noting that many of the studies included in the review were authored by an academic, Brian Wansink, who has since had a lot of research withdrawn from journals due to errors and misreporting.
People looking to lose weight safely and naturally should focus on making permanent lifestyle changes rather than adopting temporary measures.
It is vital for people to focus on making changes that they can maintain. In some cases, a person may prefer to implement changes gradually or try introducing one a time.
Anyone who finds it challenging to lose weight may benefit from speaking to a doctor or dietitian to find a plan that works for them.
What is the most effective method for weight loss and weight maintenance available quizlet?
Exercise regularly. Make small and comfortable changes in diet and exercise.Which if the following is an important aspect of behavior modification used for weight control?
Which of the following is an important aspect of behavior modification used for weight control? Weight Watchers and Take Off Pounds Sensibly.What is the most important key to a successful weight loss program?
Exercise Every Day Exercise is key to maintaining your weight loss and it's probably more important than diet. On average, people in the Registry exercise between an hour and an hour and a half a day.Which strategy is recommended for successful weight gain?
If you are wondering how to gain weight the healthy way and gain lean mass, it is necessary to consume more calories than you expend while participating in an appropriate exercise program. Increasing your portions and intake of high-calorie foods can be an appropriate strategy for weight gain. Tải thêm tài liệu liên quan đến nội dung bài viết As one finds his or her weight loss slowing during a weight control program, the best practice is to