I have a different approach for weight loss. The most important thing that will affect your weight greatly is diet. Multiple studies have shown calories in calories out tracking is inefficient and to lose weight, one must pay attention to the portion of macro nutrient in the food. High carbohydrate consumption should be followed with high fiber consumption. This is to prevent the increase of an anabolic hormone called insulin which in high concentration may lead to hunger and weight gain. That's why it is easy to lose weight when the portion of carbohydrate is minimal (less than 70g per day).
Exercise is an important component to keep basal metabolic rate high which can stimulate weight loss. Even though exercise has been proven to cause negligible weight loss in multiple studies, but the right kind of exercise such as weight lifting can increase lean muscle mass. Muscle has mitochondria which will cause increase in metabolism.
Weight loss is a broad topic and there are a lot of factors which can contribute to said, weight loss. So good luck in researching, educating people to stay healthier. Even though you are not a doctor, does not mean you can't share what you know. Check out the latest research to protect yourself from outdated piece of information and you're good. Kudos.
Firstly,thanks for motivational phases and your comment :) I am athlete(powerlifter) and i manage my weight, macros and etc.
Indeed, a lot of approach for weight loss. I agree with part of your comment. Actually, a lot of studies have shown either good calories tracking for weight management because all of macros stick with calories. Without starving, you will control your weight with full. I don't agree carbohydrate is too minimal while weight loss because it change person to person and when you are in diet your metabolic rate will slow therefore your weight loss slower than starting, even it may be stop.
To sum up of all of this, do exercise and control your portion and increase protein contents that will adequate for weight loss.
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I'm not sure what kind of changes you're talking about with your disagreement but high intake of carbohydrate could increase the amount of insulin in the body which will increase appetite. Insulin is an anabolic hormone, other than transferring glucose into glycogen store, any glucose in excess will be stored in fat tissue by this insulin via de novo lipogenesis (new fat making). Of course some people eat a lot of carbohydrate and stay lean, that's can be due to genetic and high fiber diet, but most of people doesn't have the luxury of eating lots of carbohydrate while staying lean especially when they get older. Why is it okay to consume lots of carbohydrate while taking high fiber food such as vegetable? That's because fiber reduce the absorption of glucose which control the amount of insulin being released. The key hormone here is insulin. In order for an obese people to lose weight, they need to use fat but the hormone responsible for utilizing fat for energy called hormone sensitive lipase was sensitive to insulin. Higher insulin level will deactivate this hormone which will cause people to feel hungry few hours after eating, even though they have lots of body fat.
So the ideal situation to lose weight is to have a higher proportion of hormone sensitive lipase and lower proportion of insulin which can be achieved by low carbohydrate diet or high carbohydrate, high fiber diet (for vegetarian). There are a lots of literature out there proposed the same method for losing weight. You mentioned you're a powerlifter? So do I and I have been sticking with low carbohydrate diet longer than I can remember and let me tell you, it didn't affect my performance and recovery. People usually associate hunger with not enough eating, that's true but not entirely because most of the time, hunger are associated with high level of insulin. Just imagine you have high level of insulin, low level of glucose but you can't use fat for energy. Your body is starving in the encasement of sources of fuel (fat).
p/s: If you are unfamiliar with the term I used, I apologize. I'm a final year medical student. That's why I'm focusing more on biochemistry of losing weight. Calories tracking is not effective for me because you do not know what you're losing. For example, if you lose 5 kg of weight, that could be fat, or water or worse, your muscle. People who did calorie tracking without focusing more on macro nutrient usually lose lots of muscle compared to body fat (research). That's why like you mentioned, they lose weight slower later and may be stop. That's because they lose too much muscle so their resting energy expenditure reduce. You can find the article for this topic in NCBI. Cheers
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Thanks for precious knowledge about general insulin. I apologize for non-understanding pre-post. I want to say, i don't agree with minimal carbohydrate(approximately 70g, it similar to ketogenic diet)
I got it almost everything. Before starting to respond your post, i want to remind you i don't have knowledge much as your quarter to quarter of your all knowledge in biochemistry. In some point i may be stuck cause less knowledge about biochemistry.(I hope, i quote to you what i want to say)
Insulin is crucial hormone for weight loss. Actually, i didn't point out main post but via resistance training minimal carbohydrate ratio may be much more you point out. Because you are decreasing insulin sensitivity via resistance training(Let me explain to who wants to read this post and don't know about insulin sensitivity. Insulin sensitivity is your body response mechanism to insulin level. If insulin sensitivity high, your body need to response too much insulin in your blood) In this article against high level of insulin causes you to get hungry again. But i agree with (according to my last diet) my insulin sensitivity increases and i was hungry big part of the day. Likewise, my weight loss ratio was decreased.(I don't complete my macronutrients what i expected to achieve therefore, this causes intake a bit higher carbohydrate diet to achieve particular calories. To achieve this macronutrients, i need much more money of my total income) But it was worked for me a while at least. So, in this article it is point out minimal carbohydrate diet is working for short-term. Actually, a lot of approach may be useful. This is hotly debate topic. Actually, this need to strategy. You must determine your environment factor, exercise level and etc. Also, our approaches to weight loss are similar. In both diet you manage your carbohydrate ratio. And we agreed with low carbohydrate diet for weight loss.
Thanks your precious time and knowledge. Cheers. :)
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Great job. Do what's work for you. The most important thing is to research a particular topic before implementing it in your life. Do not simply follow without understanding anything. Kudos.
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