Answer to Question 1
Data indicate that daily weigh-ins are associated with better weight maintenance and enhanced weight loss, while infrequent weighing leads to weight gain. Get into the habit of weighing yourself, preferably at the same time of day and under the same conditions-for instance, in the morning just as you get out of bed. Depending on your body size, activity patterns, rehydration level, and dietary intake on any given day, your weight will fluctuate by a pound or more from one day to the next. Monitoring your weight in this way allows you to make immediate adjustments in food intake and physical activity if your weight increases and stays there for several days.
Answer to Question 2
Exercise, a diet high in complex carbohydrates, nicotine (tobacco use), and amphetamines affect the setpoint directly by lowering the fat thermostat. However, smoking and amphetamines are more destructive than extra fat weight, so they are not recommended alternatives. A combination of exercise and a diet high in complex carbohydrates with only moderate amounts of healthy fats is the most practical and sensible way to lower the setpoint.
Sample Exercise Prescription for Weight Training: Beginner
The footnote on a Nutrition Facts label explains the Recommended Daily Values that are the basis of ...
a) Shift your weight at the end of your reach. b) Avoid overreaching.
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