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14/06/2025

Extreme weight loss—especially when done rapidly or without proper nutritional and resistance training support—can lead to saggy skin and increase the risk of osteoporosis. Here’s why:

🔻 1. Saggy Skin: Why It Happens

• Loss of Lean Mass: When you lose weight too quickly without resistance training, your body doesn’t just lose fat—it loses muscle too. Less muscle means less “structure” under the skin, making sagging more visible.

• Low Protein = Poor Skin Health: Not eating enough protein affects skin regeneration and repair, making it less likely to tighten up post-weight loss.

🦴 2. Risk of Osteoporosis Without Resistance Training

• Muscle Loss = Bone Loss: Muscle contractions stimulate bone growth. If you’re not using your muscles (via strength training), your bones get weaker over time—especially in a calorie deficit.

• Protein Deficiency Worsens It: Bones are made of protein matrix too—not just calcium. Without enough protein, your body can’t maintain strong bones.

• Calcium & Vitamin D Deficiency Risk: Extreme diets often cut essential nutrients. If you’re not consuming enough of these, you’re increasing your risk of brittle bones.

✅ What Prevents These Issues?

• Resistance Training: Helps preserve lean muscle mass, gives skin something to “cling to,” and protects bone density.

• Adequate Protein Intake: Helps optimize muscle protein synthesis (MPS), which is crucial during weight loss to maintain muscle and support skin/bone health.

• Gradual Fat Loss: Allows time for skin to tighten and reduces the likelihood of muscle and bone loss.

📌 Final Takeaway

If you’re cutting weight without lifting weights and hitting enough daily protein, you’re not just losing fat—you’re losing your body’s support structure (muscle). That means more loose skin, a weaker skeleton, and a higher chance of long-term health issues.

💡 Lose fat smart, not fast. Lift weights, eat enough protein, and aim for sustainable fat loss.

03/06/2025

Walking is often underestimated, but it can be a powerful tool for both health and body composition—especially when it comes to fat loss or calorie balance. Here’s how walking fits into both ends of the spectrum: weight loss and weight gain.

🏃‍♂️ Why Walking Is Great for Cardio and Fat Loss

1. Low-Impact, Sustainable Cardio
Walking is easy on the joints and requires no special equipment.
Because it’s low-impact, you can do it frequently and consistently, which is key for fat loss and cardiovascular health.

2. Burns Calories
Walking may not burn as many calories per minute as high-intensity workouts, but over time, it adds up.
A brisk walk (3.5–4 mph) can burn around 200–400 calories per hour, depending on body weight and pace.
This calorie burn contributes to a calorie deficit, which is essential for weight loss.

3. Helps Create a Calorie Deficit
To lose weight, you need to burn more calories than you consume.
Walking helps tip that balance by increasing daily energy expenditure—especially if added on top of your usual routine.
Because it’s not too taxing, it won’t drive hunger up as much as intense cardio often does.

4. Supports Mental and Metabolic Health
Reduces stress and improves mood, which can help prevent stress-eating.
May help regulate blood sugar and insulin sensitivity, which is beneficial for fat metabolism.

31/05/2025

The hardest part about getting in shape often is just showing up. Here’s why:

1. Psychological Resistance 🧠
Our brains are wired to conserve energy and avoid discomfort. Exercise represents both: it takes effort and pushes us out of our comfort zones. This triggers resistance—a subtle but powerful mental pushback that shows up as procrastination, excuses, or dread.

2. Perfectionism & Overwhelm 👩‍🎓
Many people feel like they need to do everything “perfectly” or have a full plan in place. This all-or-nothing mindset creates anxiety and can make starting feel overwhelming. If you’re not sure what to do or feel like you’re behind, it’s easy to opt out entirely.

3. Delayed Gratification 💜
Working out offers long-term benefits, but the pain or discomfort is immediate. Humans struggle with delayed gratification—especially in a world of instant dopamine (scrolling, snacking, streaming). That makes a 45-minute gym session feel like a monumental effort.

4. Identity Gap 🤦
If you don’t yet see yourself as “someone who works out,” then going to the gym or running can feel like pretending. That identity friction creates internal resistance, even if your goals are clear.

5. Decision Fatigue 😴
By the time you’re deciding whether to work out, you’ve already made a hundred decisions that day. If working out isn’t automatic, it becomes another choice—and it’s easy to say no when you’re mentally drained.

The Antidote: Make It Easy to Start
• Lower the bar: Promise yourself just 5–10 minutes. Often, once you start, momentum takes over.
• Remove friction: Lay out your clothes, pre-pack your bag, or pick a go-to workout.
• Build identity: Even saying “I’m someone who takes care of my body” shifts your mindset over time.
• Create rituals: Habits work best when they’re tied to cues (e.g., “right after coffee, I stretch or walk”).

🚨 Showing up doesn’t mean doing the hardest workout—just that you moved forward. And that consistency? That’s what changes everything.

14/05/2025

👨‍🔬Research consistently shows that a large majority of people misreport their dietary intake, especially when self-logging nutrition. Here’s a summary of what the science says about how often people log incorrectly and how many calories they’re typically off by:

📊 How Many People Log Incorrectly?
• Studies show up to 80–90% of people misreport their food intake when using self-report methods like food diaries, apps, or questionnaires.
• Underreporting is far more common than overreporting.

Example Studies:
• Lichtman et al. (1992) found that obese participants underreported caloric intake by an average of 47% and overestimated physical activity by 51%.
• Macdiarmid & Blundell (1998) reviewed 37 studies and found underreporting to be systematic and widespread, especially among overweight individuals.

🔢 Average Caloric Error
• The typical range of underreporting is between 20% to 50%, depending on the population and method used.
• In absolute numbers, this often equates to:
◦ 300–1000 calories per day of underreporting.
More Specific Findings:
• A 2013 CDC study found that people underreported their intake by an average of 482 kcal/day.
• In the general population, the average discrepancy is often around 20–30% of total intake, depending on body composition and awareness.

🧠 Why Does This Happen?
• Forgetting or omitting foods, especially snacks, drinks, and small bites.
• Portion size misjudgment — people often underestimate how much they eat.
• Social desirability bias — people report what they think is “healthier” or more acceptable.
• Lack of knowledge about calorie content or food labels.

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