Is fat loss as simple as counting calori | 4wardfitness

Newsletter 7th Edition 1st October 2018

減脂只需要控制攝入嘅卡路里?
Is Fat Loss as simple as just counting calories?

飲食係增肌減脂嘅重要一環,食少啲、郁多啲就可以減脂?你嘅身體比你想像中要複雜聰明得多....

香港無論喺生活同工作上,都講求效率同速度。往往無法做到多棲平衡嘅生活,顧及到工作同家庭,又會忽略咗健康... 想有一個健康正常嘅身體同體重,都變得有難度。

Perhaps you have heard this statement many times “just cut your intake of food and do more exercise, you will definitely lose weight”......erm...well, yes and no. While there is certainly truth to the statement, unfortunately life is just not that simple anymore.

There are many factors embedded in modern lifestyle practices that seem to work against weight management. Especially in a fast paced city like Hong Kong where there seems to be an absence of a work-life balance, maintaining a healthy weight becomes much more difficult.

​荷爾蒙

Hormones

科學研究證實,新世代嘅人類比起前一個世代嘅人類,更容易受到「荷爾蒙失調」所影響。原因係因為飲食習慣、包裝模式、環境污染所致。當我哋每日重複接觸以上受到污染同改造嘅化學物質時,就會導致身體問題嘅出現。

 

荷爾蒙為身體嘅調節器,佢會帶動身體作出燃脂、消耗同細胞修復等反應。我哋日常生活所接觸嘅化學物質同食物,都有機會存在「內分泌干擾」元素。一旦內分泌被干擾,身體就會喺適當嘅時候作出反應。例如運動時,燃脂基因被控制,身體就會作出相反嘅對應措施,令減脂過程停滯。

所以喺減脂過程中,盡量挑選非加工及人造食品,避開人工調味料等。原食材嘅卡路里不但更加低,營養價值亦都會更高。

Physiological issues brought about by hormone imbalance seems to affect more of us now when compared to previous generations. The food we eat, the packaging we use, pollutants that we are exposed to on a day to day basis, all contain chemical traces that affect our body’s ability to function properly.

 

Hormones are like regulators for our bodies. In order to carry out functions such as fat burn, energy usage, cell repair, our bodies need hormones to tell them what to do. Chemicals have been released into our natural environment and into the food we eat for many years now and these chemicals, or “endocrine disruptors”, resemble hormones in our bodies which can disrupt or provoke the same reaction in our bodies that a natural hormone would do. Imagine if these endocrine disruptors turn off genes that keep you slim and turn on genes that stores fat and keeps you hungry? Scary isn’t it?

 

Weight loss no longer seems to be just influenced by exercise and careful eating. While it is hard to determine which chemicals causes what reaction, it is perhaps good for you to be a careful consumer when making purchasing decisions.

休息及睡眠

Rest and Sleep

 

 

對於都市人嚟講,8小時嘅睡眠可能只係空談...幸好後來有研究表示,七小時嘅睡眠亦能夠讓人體進行充足嘅修復同休息。睡眠不但影響日常生活狀態,對於減脂過程更為重要。芝加哥大學於2004年發表研究結果,每日只訓4個鐘會增加飢餓感達至28%!訓覺時間少於7-8小時嘅人,需要更多嘅糖分同卡路里而保持清醒,超出正常需要攝取量。而呢個現象正正就會影響荷爾蒙分泌,體重就會漸漸上升...

如果你想減脂增肌嘅計劃事半功倍,首先必需調整作息時間,達到7-8小時嘅充足睡眠。

To be honest, we hardly meet anybody who have reported getting at least 8 hours of sleep daily. In fact, we would be lucky if we achieve 7 hours of snooze time given our hectic lifestyle and fully packed schedule. While sleep is essential to our general wellbeing, getting enough sleep is also important when it comes to weight regulation.

According to studies conducted by the University of Chicago in 2004, there seems to be a direct relationship between sleeping only 4 hours a night to an increase of hormones that help us regulate hunger by 28%! So essentially what this means is that for a person who sleeps less than the needed 7 to 8 hours, he or she would feel lethargic during the day and would naturally reach for high energy or high sugar content food choices to keep them alert. With their hunger hormones out of whack at the same time, they would end up eating more than usual and as a result, gain the unwanted weight.

The morale of the story? Cut back on those late night outs and get as much sleep as you can, whenever possible.

長期受壓

Chronic Stress

 

香港社會環境存在各種壓力,超時工作、為達至預期工作目標不停思考同受壓.... 長期同壓力糾纏,將會產生「壓力荷爾蒙」。「壓力荷爾蒙」係身體為保護內部機能運作正常嘅警號,身體會自行儲存脂肪,尤其係重要器官所在嘅軀幹部分尤為明顯。當體重同脂肪比例上升,高血壓、心臟病及癌症就會緊接而嚟...

每個人嘅紓壓方式都唔同,有人鍾意做Gym發洩、有人鍾意透過食物搵到滿足感、亦有人鍾意借酒忘憂...無論邊一種紓壓方式,只要能夠保持身體健康同持久,就係最適合嘅方法!

In a highly stressed environment like Hong Kong, our bodies are constantly exposed to stressors. Overtime work, meeting sales targets, over achieving KPI’s in addition to the high cost of living are some of the factors that puts our bodies into constant flight or fight mode producing unnecessary amounts of stress hormones.

While stress hormones makes us more alert, more flexible, and protect us from imminent dangers, it also promotes the storage of fat tissue especially around our mid-section area where most of our vital organs are located. While it is our body’s natural reaction to produce stress hormones during times of stress, being in a state of constant stress will subject us to weight related issues such as high blood pressure, heart diseases, and even cancer.  Ask yourselves, are you under constant stress?

Every person’s approach to stress management is different. While some would hit the gym to manage their stress, others may resort to means such as meditation, food consumption and even alcohol consumption to take that edge off. What is important is to find a method that is healthy and sustainable for you.

​挑選食材

Food Choices

私人教練喺飲食上嘅建議,同營養師能提供嘅餐單不盡相同。喺挑選原食材同卡路里攝取上,需要更多嘅自我管理。增肌過程中,需要攝取高GI嘅澱粉質、不飽和脂肪同高蛋白質食物。喺改變飲食模式之前,記得諮詢專業建議,根據個人體質習慣作出變動最為理想。

While trainers are not nutritionist, they may very well point you in the right direction when it comes to proper food consumption. While choosing the right source of macro nutrients are important, it is not necessary for you to count every calorie you consume during each meal.

You may adhere to certain guidelines such as consuming high GI carbs, unsaturated fat, and high protein food sources during the bulking stages. If you decide to try any of the diets out in the market, make sure you consult first with a professional as there is never a one size fits all solution.  

​重量訓練

Weight Training

 

社會上一直存在健身繆誤,覺得一涉及重量訓練,就會變得大隻同向橫發展。但其實增肌過程比你想像中困難,尤其係女性。肌肉能夠帶動新陳代謝,幫助你維持最佳身形。當年紀慢慢增加,肌肉流失就會越嚟越快,令新陳代謝變慢。肌肉除左能夠保持新陳代謝率之餘,仲可以維持骨質密度,減少骨質疏鬆嘅機會。

 

如果你仲未開始嘗試重量訓練,由今日開始試下踏出第一步!

While we have stressed this over and over again, there are still people out there (especially you ladies) who feel that lifting weights will make you bigger than those bodybuilders you see at the Mr Universe competitions! Developing lean muscles is a CRITICAL process to maintaining a high basal metabolic rate which in turn, will help you in maintaining your ideal weight, especially when you age. Weight training also have numerous other benefits including maintaining bone density, and strength building. So if you have not already starting lifting, start today!