Sport alone only helps to a certain extent when losing weight!

There is no THE method for weight loss or body fat reduction. But whether you prefer endurance, interval, or strength training, only a balanced and conscious diet will help you achieve your dream figure effectively. Sport and nutrition must be complementary.

As you can see from the example of bills in the article Myth: Sport alone makes slim, sports alone does not bring you much! In addition, many athletes do not know what a training can look like in terms of content. On the one hand, it is now known that there is no fat burning pulse, since the relative fat burning must be distinguished from the absolute fat burning. This means that your body needs to provide energy from fats even at higher intensities than previously thought. The higher your training intensity, the higher your energy consumption will be. To draw the conclusion that the training load must now be maintained as high and as long as possible, contradicts any long-term training planning and can quickly lead to overloads and injuries.

In the area of ​​weight loss, different fashions and trends are recognizable: While in the 80s and 90s it was primarily recommended to have moderate endurance training at low intensities, currently highly intensive interval training is often recommended. This is justified by the assumption that the energy consumption is higher, as in a comparable, moderate training. Although this basic assumption is not wrong, however, a sports entrant - and that is why it usually in people with excessive weight - at high intensities react very quickly with overload damage and overtraining symptoms. Therefore, you should always be very careful when a "sports prophet" speaks of the "best" or "most effective" and "only true" training method! Training is as individual as your own fingerprint, so "THE" method can not exist per se. Basically, a trainer should always first measure your performance and fitness status in order to be able to determine the content for your training. For weight loss, a combination of strength and endurance training is recommended, which must be long-termized in terms of content and content.

Your energy balance counts!

The assumption that certain foods are consumed only in the evening or in the morning has no basis. Hormonal feedbacks due to a temporal preference of food intake are rather low. For example, if you only take carbohydrates in the morning, but overpower them, the timing of your body will be unimportant: you will not lose weight if your energy balance is positive, regardless of whether you take carbohydrates before or after 6pm Not. In terms of energy balance, it is therefore not advisable to look at individual days. Rather, periods of 5 - 7 days are recommended when it comes to get an overview. Nutritionists are so often protocols over a week to complete, then software-based to analyze the energy intake and get an overview of food intake. Following such an inventory, you should fundamentally adapt your basic diet. Only long-term lifestyle interventions guarantee a healthy weight loss. Dietary forms that use blood analyzes to provide information on "tolerable" and "incompatible" foods, on the other hand, have no value. Based on a blood analysis, such statements can not be made. On the contrary, it is promising to deal with the energy density and the energy content of foodstuffs1.

Rest turnover and turnover

It can be fundamentally interesting to let one's own rest turnover be determined. Depending on how active you are and how much muscle your body has, your basal metabolic rate increases or decreases. This basal metabolic rate describes how much energy your body consumes while lying in the unclothed state and at least 12 hours after the last food intake. The outside temperature must be between 20 and 28 degrees Celsius. In addition to the age, the climate, your individual hormone regulation also your weight and your size plays a certain role, so that flat-rate formulas for calculating the basic modalities can quite clearly pass the reality. Due to the aforementioned measurement modalities, rest quota is measured in practice. This also indicates the minimum human need to maintain body functions, but is measured under less severe conditions. The measurement of resting metabolism can be carried out with the help of spirometry at rest. This will measure your oxygen intake and your carbon dioxide breather and sought as steady as possible "steady state" of these values. On the basis of this data, the energy consumption at rest is determined in the context of indirect calorimetry.

Whether the measurement of these data is fundamentally important, is discussed controversial among nutritionists. On the one hand, it can be a way to fine-tune nutrition based on energy consumption at rest and additional power consumption. On the other hand, the principle remains that a balanced basic diet with a slightly reduced carbohydrate content is the basis for a healthy weight loss. The purists among the sports and nutritionists therefore argue that it is irrelevant to accurately predict consumption and intake to a few calories, but that simply a deficit must be achieved.