There are days when we eat as if there is no tomorrow. And then there are days when all we can think of is how to crunch an extra kilometer to burn a few more calories. If you are looking to shed a few pounds, you most definitely need to follow the doctrine of the Trinity. Fat Loss – Exercise – Diet, a chain that you need to get more familiar with. It is all connected!
Use of fat loss supplements, is it essential?
We often come across various advertisements for losing fat or weight without exercise or diet. Fat loss pills available in the market claim to burn fat which doctors seldom prescribe for weight loss. Majority of the population who consume fat loss pills do not even inform their physicians about these pills as these are easily available over the counter. This creates more problems than advantages. There are many ingredients in these weight loss supplements that can be highly toxic and there have been cases where even after withdrawal of the usage of these pills the body fails to retain its original function. Studies for pills linked to weight loss have not proved any long term results or provided only slight reduction in weight loss which could be easily achieved by exercise or diet. Ephedra, Catechins, Garcinia cambogia, Chromium picolinate and many more are used as ingredients in weight loss supplements.
These ingredients have drastic side effects other than promoting weight loss, for example – Ephedra contains multiple active ingredients of which ephedrine aids in weight loss, boosting athletic performance and used in allergic treatments, but it has severe negative health implications in some cases like renal failure, hypertension, heart attacks, stroke, sudden death, etc. Due to safety concerns Ephedra is banned in several countries including the USA. Some companies producing weight loss pills do not even enlist prime ingredients on their labels and severe side effects are also not stated. Moreover, due to immense advertising, desperate consumers struggling with weight loss fall prey to such offers despite the lack of scientific information which gives way to life-threatening toxic effects. Hence, it is mandatory to consult a physician before consuming these supplements.
Exercise or extra-fries?
Combining exercise with a healthy diet is a more practical way to lose weight than depending on calorie restriction alone. Weight loss with diet alone will reap slower results than combining it with daily exercise. Exercise and healthy diets are the main habits to prevent various diseases or to regulate pre-existing conditions like diabetes and cardiovascular diseases. To effectively lose weight and to maintain the lost weight, an adult body requires moderate to vigorous exercise. Moderate exercise like brisk walking, riding a bike, dancing, hiking increases heart rate and breath, but one can still make a conversation while performing this exercise. Vigorous exercise like running, swimming, sports like football, walking the stairs, etc. makes breathing difficult along with increasing the heart rate. It is unnecessary to join a gym to exercise, and it is incorrect to say that exercise is not for individuals with busy lifestyles. Instead, we can focus on the smallest opportunities we get like taking the stairs instead of the elevator, going for short walks after a meal, planning a 10-minute-high intensity exercise and performing it regularly or just finding a reason for movement in daily activities. Physical inactivity can make it more difficult to manage weight, also increasing the risk of various diseases and hence daily exercise helps to manage weight successfully. For older adults or for people with diseased conditions, it is important to consult a physician before starting any exercise regimen.
Ace your diets!
Nowadays, people are more considerate about the impact of dietary habits on the environment and hence are adopting sustainable diet plans. A sustainable diet includes foods that are fairly affordable, nutritionally adequate, are protective of biodiversity and thus environment friendly and contribute to prevent all forms of malnutrition (i.e. undernutrition, micronutrient deficiency and obesity). It is a common misconception that obese individuals are not malnourished, whereas the fact is obese individuals suffer from micronutrient deficiencies leading to consumption of high calorie, nutrient-poor foods. A sustainable diet plan involves foods like whole grains, legumes, nuts, fruits and vegetables, moderate amounts of eggs, dairy, poultry and fish and small amounts of red meat. It minimizes the use of antibiotics and hormones in food production, reduces plastics and derivatives used in food packaging which helps one to stick with it lifelong for managing weight and staying healthy.
If you are trying to lose weight effectively, it is righteous to evaluate different aspects while dieting. Remember, a healthy body leads to a healthy mind!
References:
- Weight Loss Supplements: Boon or Bane? – https://www.ncbi.nlm.nih.gov/pubmed/?term=Ansari%20RM%5BAuthor%5D&caut hor=true&cauthor_uid=28814927
- https://www.ncbi.nlm.nih.gov/books/NBK11897/
- The severity of toxic reactions to ephedra: comparisons to other botanical products and national trends from 1993-2002 DOI: 10.1081/clt-200066075
- https://www.cdc.gov/healthyweight/physical_activity/index.html
- The Malnutrition of Obesity: Micronutrient Deficiencies That Promote Diabetes – doi: 10.5402/2012/103472
Writer
Chitrika Salian
Chitrika is a graduate in Biotechnology from Khalsa College, Mumbai. Her interest lies in stem cells, cancer cells and Immunology.
Illustrator
Urja Kuber
Co-Founder & Director of Website Development & Logistics at The Science Paradox