Of course:the secret of slim people is that they eat healthy and get enough exercise. But there are even more tricks that balance the scales just that little bit better. We asked a dietician.
Women who never line , never get in trouble with their biological scales, also called set point. A set point is the ideal internally tuned weight of your body. When you start dieting, the system of hormones, chemicals and hunger signals kicks in to prevent you from losing even more weight. This is according to research from the University of Pennsylvania. And also when you arrive, your natural set point is disrupted. As a result, this is adjusted upwards. Those who never align are not affected by this and therefore retain their ideal set point. Think you can't lower your set point once you get there? Fortunately, that's not the case. Can you maintain your new weight for three to six months after losing weight? Then your set point will be adjusted downwards again. Sports dietician Esther van Etten:“The longer you maintain your weight, the better it is. Not only for your set point, but also because healthy habits become routine more quickly. Healthy food is not always available in canteens, so make sure you take something responsible with you to work. Avoid ready meals and go for fresh as much as possible.”
Why one can easily resist a snack and the other cannot, depends on certain parts of your brain. Research from the University of North Carolina shows that everyone has a built-in eat switch has. This is activated as soon as you eat something tasty. When the switch is on, your appetite is aroused. If the brain area is inactive, you are not hungry. People who never die and are on weight, these hunger satiety signals from their body are perfectly able to pick up. But if you are overweight or often yo-yo, this inner switch works less well. This way you can continue to eat when you are actually full. Good to know:after the first bite, it takes about twenty minutes before your brain receives the signal that you are full. That's why it's smart to eat slowly.
Sports dietician Esther van Etten:“Don't make your weekend cheat days. You may have an iron discipline during the week, but if you don't have a brake at the weekend and you stuff yourself with unhealthy things, it doesn't go well." So find a lifestyle that is also easy to maintain on the weekend. Also calculate how many calories you actually need. Van Etten:“People often overestimate that number. Or they are just too low. How many calories you consume in a day depends on your weight, age, gender and how active you are. Take your resting metabolism as a starting point and add your lifestyle to that.” For an adult woman, the resting metabolic rate is about 1,400 calories. Add to that your PAL value (Physical Activity Level). Do you have an office job and do you spend an average of six to eight hours a day? Then assume a PAL of 1.2 (280 calories). Then you end up with about 1,680 calories. For an active lifestyle (if sitting every three hours is followed by thirty minutes of moderately intensive exercise, increased heart rate) a handful of calories are added (again a PAL value of 1.2), namely 2,016 calories. And finally, you add the energy you use during exercise. Calculate an average of 350 to 500 calories for an intensive one-hour workout, such as body pump or spinning.
When you eat, your body produces the feel-good hormones dopamine and serotonin. This mainly happens with sugary and high-fat snacks. The same happiness hormones are also produced during exercise, according to research from the British Loughborough University. So for your daily dose of positivity, focus on your next workout instead of the next meal. Do you ever have trouble exercising? According to research by Utrecht University, the natural urge to move is in your genes. As you get older or fatter, the exercise requirement . increases off. The movement gene plays on when you are fit and sporty are busy. A combination of healthy eating and cardio training is the fastest way to activate the gene. This is how that work-out a breeze after a while. Do you have this for example already?
People who have breakfast in the morning with a bowl of cottage cheese with nuts or a sandwich with a boiled egg are less likely to reach for unhealthy calories afterwards. Who has breakfast with a good portion of proteins maintains weight more easily. A Tel Aviv University study compared participants who were weight loss goods. For one group breakfast was the main meal of the day and for the other it was dinner. The hearty breakfasters turned out to be slimmer than the other group, while they consumed the same amount of calories every day. This is because your body needs more fuel in the morning. If your body doesn't get it, it makes extra insulin. This will hit your blood sugar level disrupted and fat storage is stimulated. With a protein breakfast your blood sugar remains stable. What's the best way to start your day? With full-fat yogurt, because this is a protein bomb and the linoleic acid in this yogurt also helps with weight loss. Do you have this ever tried? You can stir it through your yogurt!
Text:Esmir van Wering, Image:Getty Images
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