The new science of weight loss

October 21, 2020

Would you like to know a strategy, backed by science, to make your weight loss effective? Stop feeling bad when diet and exercise don't work. Focus on burning fat and forget about watching your weight on the scale every day.

Many people have in mind that "watching your weight" is enough, but on many occasions, that will not prevent them from gaining a few kilos.

Most keep their old clothes in the hope that at some point they will be able to wear them again. They buy fad diet books and pound-loss products that rarely work long-term and can even be harmful.

In this post I'm going to explain why the new science of weight loss has less to do with what your scale says and more to do with reducing excess body fat.

Where is the weight loss problem?

The dilemma is that millions of people regularly get on the scale to weigh themselves. And it turns out that body weight is made up mainly of water and muscles that also weigh significantly.

However, body fat does not weigh much, but it takes up quite a bit of space. You can check that better when you wear the jean that you like so much, instead of getting on the scale.

The problem of excess body fat is worldwide. Over the past half century, the old low-calorie, low-fat mantras have only increased the size of the majority of the world's population.

In the US and other Western nations, up to 90 percent or more of adults are overfat, a condition that truly affects health. However, not everyone is overweight or obese (two outdated terms that you should avoid in most situations).

While body fat measurements are inaccurate (the most popular tests), there are also expensive measurements, like high-tech DEXA scans .

The latest research is clear:

The waist-to-height ratio is as accurate as high-tech measurements. It means that the waist must measure less than half your height.

That won't give you your body fat percentage, but it's an accurate diagnosis of whether or not you have excess fat.

You will also be able to monitor your fat loss program in the most objective and scientific way, with a simple tape measure.

And yes, you can finally opt for your bathroom scale.

Take a look at this comparison of weight loss approaches:

While the old weight loss approach continues to fail, the new clinical and scientific findings are very successful.

Ancient	New
Get on the scale, day after day The act of weighing yourself is addictive and terrifies many.	measure your waist Simple as that. If it's half or more your height, look for ways to burn body fat.
Tables of body weight and body mass index (BMI) Between 20 and 40% of people who are normal weight and not obese still have excess body fat. While BMI only calculates fat, it is often very inaccurate.	excess body fat Reducing excess body fat does much more than make you dress smaller. It also prevents adverse effects on your cardiovascular and metabolic health, exercise performance, and prevents the diseases and physical deficiencies that cause chronic inflammation and carbohydrate intolerance (insulin resistance).
Calories in, calories out. The traditional notion of burning calories with exercise is not accurate. I ask you, what kind of calories do you burn? sugar or fat? Despite burning calories, you oxidize more sugar and very little fat. Even with exercise, many people continue to carry excess fat. Additionally, low calorie diets can slow metabolism and reduce fat loss.	fat burning In addition to reducing excess body fat, it can stabilize blood sugar, reduce (often eliminate) hunger, improve brain function, and help you balance blood fats, among other factors.
exercise and exercise The current problem of excess fat evolved along with increasing rates of aerobic and resistance exercise. Something must be wrong.	food first Poor diet is the main reason for excess body fat. Exercise plays a secondary role, remember that it is 70 percent what you eat and 30 percent what you train.
Low in fat For generations, low-fat foods and diets have been the tradition. By reducing dietary fat, refined carbohydrates are generally increased, and most low-fat food products have added sugar and other carbohydrates for flavor. These quickly turn into fat that will accumulate in your body.	low carb Sugar and other refined carbohydrates immediately affect metabolism, and about half of these foods turn into fat. Even that low-carb meal could add to your excess fat, not to mention make you crave more carbs. Therefore, there is often a vicious cycle of losing some weight and gaining it back a few days.
Subsistence allowance Unfortunately, impersonal, out-of-the-box, one-size-fits-all diets are the oldest approach and still in vogue.	personalized food Look for a nutritionist who will prepare a plan to change your lifestyle that fits and fits with your daily routine.