Factors That Affect Your Weight Management/Weight Loss
Factors affecting weight loss and weight management can be generally defined as either factors you can control or factors that you will need to adapt your weight management around.
These elements that you will need to adapt into your weight management plan include your gender, age, genetic makeup and body type.
Biology is something that we cannot change and control and it is fact that men are simply able to achieve lean muscle mass and higher metabolic rates than women as women naturally have more fat on their bodies for reproduction purposes. For women to combat these extra fat levels, they simply need to adapt their exercise regime to include additional weight training and aerobic exercise.
The younger you are, the easy it is to lose weight and have effective weight management plans. It may not be fair, but again, it's just a question of biology. As exercise and fitness can speed up the metabolic rate and burn more calories, age can slow this down so the older you are the harder so you may have to work to achieve the same level of fitness you had when you were in your twenties. In fact, by the time a person is in their 30s, the metabolism is slowing by a rate of one to two percent per year.
Genetics factors are not clearly defined on their effects just yet with research continue to determine their impact on a person's ability to gain and lose weight. When considering your genetics, take into account what exercises suit you best and what, if any, health issues are common in your family history.
A person's body type can impact greatly on the success of different fitness programs and exercise regimes with different types of exercise suiting and working better for different types of body shapes. It is always recommended to look into what type of body you have and determine which kinds of exercise would work most efficiently for you.
Factors that you can control range include diet, exercise, muscle mass and setting of your metabolic rate. None of these factors are new territory but you would be surprised how often people get these basic elements wrong, and then wonder why they cannot maintain their ideal weight.
To begin with, diet. Not really a difficult concept, you have to burn more calories than what you put in. Of course, the easiest way to achieve this is to consume a healthy, balanced diet made up of several small, healthy meals as opposed to two or three large, heavy meals with late night snacking. Many people think by simply to stop eating will lose weight, but this is one sure-fire way to put on weight as your body moves into starvation and conservation mode. As a result, skipping meals or severely restricted-calorie diets are set to ruin any weight loss or maintenance.
A healthy eating plan should include:
- Good variety of fresh fruits and vegetables, breads rice, pasta (preferably wholemeal) and other grain products
- High fibre intake
- Protein options of soy products, tofu, nuts, beans, meat, poultry and fish
- Some dairy products
- Lowering fat intake, especially that of animal fats
- Minimal alcohol intake with at least two days a week free of any alcohol
Obviously a crucial part of any weight loss or weight management plan, exercise is fundamental for healthy living, but it does not have to be an intense, sweaty gym session to count as exercise. All you need to do is get your heart rate accelerated with those people who exercise at least 30 minutes a day every day are able to lose weight with the greatest ease. Now 30 mins of exercise is not that much when broken down, it could be walking home from walk, taking the stairs or even a night out dancing.
Muscle Mass and the Metabolic Rate
On the human body, the more lean muscle you have the faster your metabolic rate and the higher your metabolism, the faster you burn calories. Basically meaning that the fitter you are, the faster you burn calories. Quite unfair really if for those wanting to burn calories fast but are only starting improve their fitness, but if anything it can be motivation to achieve a level of fitness whereby weight management is far easier. Men naturally have more lean muscle mass than women, but with regular fitness training anyone can achieve a high metabolic rate and effectively weight management.