he body weight It fluctuates for normal physiological reasons. hydration, menstrual cycledigestion or fluid retention. Concentrating on one piece of information about physical exercise progress can be frustrating for those starting out. Traditional metrics can’t tell the full story behind the scenes. Nothing is said about muscles that strengthen silently or hearts that beat more gently. Health benefits such as improvements in metabolism and mood may take time to show visible physical changes.
Some studies mention this. a 2021 analysis argue that weight-focused approaches to obesity treatment and prevention are largely ineffective. Other research Published in a magazine american diabetes association They found that exercise improved insulin sensitivity, even though there was no significant change in the scale. Mr. Jose Ramon Paras, Health and Sports Group Coordinator University Medical Institution (OMC)broadly speaking, explains to EL PAÍS that the most obvious thing is the advancement of sports practice.
“For example, if you can run faster or lift more weight. On a physical and metabolic level, we aim to lower your resting heart rate. A trained heart should beat fewer times per minute,” he explains. Training needs to be progressive and continuous, he says. There is no need for extreme dieting or obsession with weight, rather having long-term goals and at the same time, Habits that can be continued for a long time.
This electronic device that measures your weight doesn’t differentiate between muscle mass, fat, water, or bone density. If you focus solely on numbers, you may end up ignoring more valuable signals that tell you what’s going well in your body. “The negative effects of focusing on weight loss and extreme dieting include loss of muscle mass, nutritional deficiencies and increased risk of injury,” the WTO expert added.
things that cannot be seen with the naked eye
Body mass index (BMI) is International classification of obesity The statistics on which the World Health Organization is based date back to 1839 and were created by Belgian statistician Adolphe Quetelet. While it can be a useful tool for the general population, it ignores the vast body diversity that exists and does not take into account factors such as gender or age.
But in addition to BMI, there are other, more complete and personalized indicators. According to Paras, these standards are divided into two broad areas.
- Functional: Increases speed and strength with less effort. You can now run faster and lift more weight than before.
- Physical and Metabolic: Increase muscle mass, lower resting heart rate, improve insulin sensitivity, normalize lipid profile (cholesterol and triglycerides), and regulate blood pressure.
“The changes can be measured through clinical analysis and physical exams. They don’t always show up in the mirror, but they are big improvements that protect long-term health,” he argues, including bone densitometry, a low-dose X-ray test that measures bone density and body composition.
There are also other subtle signals that shouldn’t be ignored, such as emotional state. maria cabrera bolfer health and sports psychologistEL PAÍS says satisfaction emerges when athletes begin to feel more connected to what they’re doing. “We feel motivated and confident in the process and have a desire to continue improving ourselves,” he says.
According to this expert, emotions are the lens through which we interpret what happens. When we feel good, we are “more flexible, appreciate small progress, and recognize effort.” On the other hand, when we are depressed, we tend to see less, demand more, and undermine our accomplishments. “Taking care of your emotional stability is key to objectively evaluating your progress,” he adds.
body talk
Exercise goes beyond the physical aspect and can reduce medication doses in cases such as high blood pressure and gradually change the lives of those who incorporate exercise. In the long term, sports practice improves your mood through the release of endorphins, reduces stress and anxiety, fights fatigue, and improves sleep quality. “That’s what we call it multi pillBecause it helps in cases of anxiety and stress. Sports medicine professionals are trained to prescribe exercise,” says Jose Ramon Paras.
While training becomes a daily routine, don’t neglect nutrition. “Your body speaks, and often it speaks through signals that we ignore. It’s not a matter of lack of will, feeling tired or having low energy levels is usually a warning that you need more rest and nutrition,” says the nutritionist. Azahara Nietoauthor of Guilt makes people fat.
Among the most common signs that your body needs attention, Nieto cites persistent tiredness (even after sleep), low energy during exercise, mood changes, or difficulty concentrating. Other tell-tale signs include slow recovery after exercise, persistent muscle soreness, cravings (especially sugar), and a weakened immune system.
Once a person-centered vision is adopted, exercise becomes an obligation. Feelings of guilt and fear about eating occur, and eating becomes rigid. According to this nutritionist, even social life is conditioned by food, and if you ignore the signs of hunger, fatigue and pleasure, a disconnection in the body will appear. Psychologist Maria Cabrera Bolfer added, “When athletes train with a clear purpose, their performance decreases depending on the outcome in the moment.”
For Nieto, happiness is not measured by the number on the scale, but by “how you feel and how your body works.” “Assessing energy, muscle strength, mobility, clinical parameters, and the relationship between food and the body provides a more complete and healthy picture,” he concludes.
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