If you are too fat, you just have to do sports and the pounds drop. Unfortunately, this view is wrong. Read more about sports tips for overweight people here.
Obesity is one of the greatest burdens on our health. In the western industrial nations, almost every second person is now too fat! It is an epidemic that we have to face. The question is how do we do it?
The typical way of reasoning
“Just a quick second helping, then a dessert and a lemonade. Too much? Well, the extra calories I eat today, I’ll train away tomorrow. “
Let’s stop here for a moment. Are you discovering the flaw in this statement? No, I don’t mean that people eat too much sugar or too much at all. It is about a more subtle misbelief, but one that almost everyone today sucks. This misconception is that you can simply work off extra calories.
Exercise does not lead to weight loss. They do not believe me? Let’s take a trip back in time. There has been practically no change in people’s physical activity behaviour in the last 30 years – so they move about the same amount. Still, obesity and overweight are on the rise. So it cannot be due to the movement alone.
The real reason for being overweight & Co.
The truth is: We cannot run, swim or walk away from our excess weight. The reason we are getting fatter is because we are eating improperly. A lot of sport doesn’t change that.
Today it is often suggested to us that we can eat what we want as long as we are doing sport. This is not only wrong, it can even be dangerous. The simple truth that fewer and fewer people want to hear: if I want to lose weight, it is enough to change my diet or to eat less. Sport alone is not enough.
Fatty liver & Co. – even in people of normal weight
Even when we’re not fat, bad eating habits can harm us. Too many calories, especially sugar, not only make you fat. They also take care of
- high blood pressure
- Lipid metabolism disorders
- Cardiovascular diseases
- a fatty liver.
Of course, it is nothing new that people who are overweight are suffering from these sequelae. However, that’s only half the story.
The diseases just listed affect more and more people with a normal body mass index (BMI). Up to 40% of people who suffer from these diseases are of normal weight. It is the wrong eating habits that make them sick.
Is a calorie the same as a calorie?
Many people today believe that it doesn’t matter how I eat a calorie. After all, it doesn’t matter whether I consume 400 calories from lemonade or a pack of nuts. That leaves 400 calories, right?
Unfortunately, that’s another misconception. The food industry has been trying to convince us of this for decades.
The truth: It very much depends on where the energy comes from, e.g. B. from a nut or a chocolate bar.
Calories from sugar are more likely to be stored in the body than fat. In addition, they tend to make you hungry. On the other hand, calories from fat are filling. In the long run, a diet that is higher in fat and lower in carbohydrates is healthier than the other way around.
Sport – the weight loss turbo
Just so we don’t get ourselves wrong. Exercise is still very healthy – it is especially useful for losing weight. It increases calorie consumption. In combination with a change in diet, it accelerates the weight loss process a lot. Without a change in diet, on the other hand, it hardly helps with weight loss.
Problems in sports
However, obese people have to overcome a few hurdles before they can really enjoy exercise. That is only logical, because every movement is more strenuous for heavier people, one likes to move less and it is less fun.
The heavier I am, the more careful I have to be with my body. The cardiovascular system, joints, tendons and ligaments can otherwise be severely damaged during exercise.
Tips on how it works anyway
So that these problems can be minimized or not even occur, the following tips should be observed:
Rome wasn’t built in a day, and neither is Rome with good fitness. Especially at the beginning it is important not to overdo it. Walking for 20 minutes three to four times a week is enough to get your circulation going. As soon as this is easy to do, the intensity is slowly increased.
Choosing the right sport
Not all sports are equally suitable. Running is z. B. in overweight people an enormous burden on the joints. The following sports are good for getting started:
- To go biking
- Nordic walking
- Dumbbell training
- Cross-country skiing
It is better to have done four moderate amounts of exercise than once a lot. In the beginning it is very important that we do not overwhelm ourselves. If we cannot move for three days after each training session, the desire evaporates.
Establishing a Habit
The easiest way is to integrate sport and exercise as fixed habits into everyday life. After a few months we don’t have to think about it anymore and do it automatically. But that also means that you can train in any weather – but it doesn’t always have to be outdoors. You should stay flexible when training. That makes it easier.
In a group or alone?
One thing is clear: if I always train with other people, my motivation increases. After all, you don’t want to fall behind towards others and it’s more sociable.
Do you prefer to train alone? No problem. It is important that it suits them and that they do it regularly.
Am i having fun?
In a nutshell: You won’t last long without having fun. So we should look for sports that we enjoy doing, that we enjoy.
It’s all in the mix It’s
best if we train holistically and don’t just concentrate on one area. A mixture of strength and endurance training combined with regular exercise in everyday life is best.
- Strength training shapes and changes the body. We get more muscle and lose fat. More muscles increase the basal metabolic rate. Then the body burns more calories even when it is resting. In addition, the joints stabilize.
- Endurance training strengthens the heart and circulation, is good for high blood pressure and lowers the cholesterol level.
- Movement in everyday life: Every day we have a multitude of ways in which we can move. After all, it doesn’t always have to be the escalator or the elevator and we can walk short distances. So we move more every day, without any additional effort.
- The combination of a change in diet and exercise can only shed excess pounds. Try it. 🙂