Which is better to get rid of "rumen" belly fat and lose weight:
What are the dangers of walking or running and a harsh diet on the body how to avoid it and what are the best carbohydrates you can eat without gaining weight the answers are in this comprehensive report.
We start with walking, running and losing weight because, according to London-based Swedish fitness trainer Vaya Nilsson, walking can help with weight loss significantly compared to running. In this context, she highlights the reasons why this activity is more effective and convenient for everyone, which means that walking is a better way to shed pounds than running.
Author Patrick Yves said in a report published in the French magazine Santeplus that running is often a stressful exercise for people who rarely practice physical activity; but when they find that walking fast Walking might help
Walking also offers a host of health benefits, and this physical activity is more than just a way to burn fat. Additionally, walking at a brisk pace for 30 minutes is a natural ally for heart health.
Additionally, walking is considered a way to combat stress and anxiety; because, like running, it produces the hormones endorphins and dopamine. In this context, psychologist and addiction scientist Michel Joyot reveals that "walking briskly for 6 minutes a day (or the equivalent of 653 meters) can increase the secretion of endorphins by 30% and reduce negative emotions by reducing the secretion of cortisol , which was
good for heart health
A study conducted by the Lawrence Berkeley National Laboratory in California showed that brisk walking was more effective than running in reducing the risk of heart disease; walkers had a 9.3 percent lower risk of heart disease, while
burn more fat
Exercise expert Vaya Nelson is one of the most prominent advocates of walking; she even claims that walking is the best way to lose weight.
With this in mind, she recommends doing this activity before breakfast for better results, noting that “if you don’t have a lot of time, it’s best to practice this activity wherever and whenever you can; but the best time is 60 minutes before breakfast".
While some may question the theory that walking offers better benefits than running, the main difference between the two types of exercise is actually the number of calories burned per minute of exercise.
Therefore, if walking is long enough to burn the same number of calories as running, the exercise will be a good exercise.
If you are sick or have any acute or chronic health problem, please consult your doctor before starting any physical activity. Even walking can be very taxing on the body, especially if a person is not used to it.
What harm does a harsh diet do to the body?
1-Sagging skin
According to a report published by psychiatrist Mikhail Gavrilov on the Russian version of the website "Marie Claire", sagging skin is one of the most obvious symptoms in a short period of time. Lose weight over time because the skin does not have enough time to react to the changes occurring in the body and to cope with the new size.
On the other hand, gradual weight loss is the first rule to maintain normal skin condition, and it is better to lose no more than 4 kg of weight per month on average.
2-Depression
Weight loss can lead to depression in many cases, and according to the authors, changing eating behaviors plays an important role in reaching this state. For example, if a person likes a particular food and finds great pleasure in eating it, he is bound to become depressed immediately after giving it up.
In this case, the author believes that diet should be combined with psychotherapeutic systems such as automatic training, meditation and breathing techniques.
It is also important - according to him - that happiness is not limited to eating a variety of delicious dishes, so that such relapses do not occur when correcting wrong eating behaviors, it is necessary to practice soothing activities such as exercise and reading.
Post-weight loss depression has also been linked to nutritional deficiencies, specifically those responsible for the secretion of the hormones serotonin and dopamine, and essential elements for nervous system function.
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3- Muscle loss
This is especially true for people who want to lose weight quickly within a few days. Losing weight in this way will not lead to long-term results; the weight will usually return once the strict diet is stopped.
Losing a kilogram of muscle in this way slows your metabolism by 10%, which increases the chance of gaining weight again and leads to the accumulation of body fat.
Maintaining the integrity of your muscle tissue during weight loss requires sticking to a balanced diet that includes protein, fat, and carbohydrates, and not getting carried away with extreme diets.
4-Weaken the immune system
Frequent colds, persistent fatigue, and headaches are side effects of losing weight. According to the authors, many factors contribute to a weakened immune system while following a weight loss regimen, including a lack of vitamins and nutrients important to the immune system.
To avoid these complications, you must follow a healthy diet that leads to a gradual weight loss of no more than one kilogram per week, pay attention to getting all the nutrients your body needs, and develop new healthy eating habits.
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What are the best carbohydrates to eat without gaining weight?
The German Nutrition Society states that some types of carbohydrate-containing foods are safe to eat without increasing weight.
German experts distinguish between two types of carbohydrates; simple and complex. Complex carbohydrates are polysaccharides that are only broken down in the small intestine; due to their complex molecular structure, blood sugar levels rise more slowly and last longer
Simple carbohydrates, on the other hand, enter the bloodstream quickly and insulin rises in the bloodstream, which quickly lowers blood sugar again and creates food cravings.
Among foods containing complex carbohydrates are:
Haricot vert. Haricot vert.
Whole grain products.
Popcorn.
Oat flour.
Legumes.
