Many people believe that any excess weight will be composed of fat. In fact, any weight gain is composed of three components, fat, water and muscle. When you gain weight the three components vary according to different factors being the most common diet, activity level, genetics and time. In extreme cases, earn a large percentage of fat if you consume energy that is too much, the activity is low and time is short.

In these cases, perhaps as much as 90% of excess weight is composed of fat. However, a small percentage may also include lean tissue and water. The weight gained water is often due to excessive intake of sodium consumption.

Sodium in the body is mainly found in fluids that surround their body cells, such as blood and lymphatic fluid. When sodium intake exceeds the amount the body can handle it builds up and kidneys have to work far harder to excrete a constant rise in daily sodium intake. The buildup can cause you to retain fluids in the blood and around the cells, which contributes to increased blood pressure and also to excess water weight.

Sodium intake is fairly high in the western world power

The average diet in this part of the world often relies on processed and packaged foods. And most of these foods are high in sodium. If a diet is composed primarily of foods high in sodium, sodium intake naturally be higher and earn an unwanted excess weight because the body will begin to retain fluid. It is estimated that only in the United Kingdom and the United States a high percentage of people carry more than three kilos of weight due to the effects of high sodium intake.

The opposite effect also occurs when a person reduces food intake to achieve rapid weight loss. A percentage of that weight loss is water and the reduction of high-sodium foods means a reduction in sodium intake, which will result in the kidneys, lose water and may remove excess sodium from the body. This partly explains why some dieters experience the yo-yo. An excessive reduction in calories is removed makes little fat and lots of water and muscle tissue. If we add to this that when you stop dieting turns to previous eating habits, intake of sodium is increased, and again begins to gain weight retaining fluid.

It is important to realize that for successful weight loss what is important is to remove fat, and this is achieved with a healthy diet low in sodium, a regular exercise program and positive health habits that we develop. A start would be well advised to limit foods high in sodium. This alone will give us significant benefits for both our health and for weight loss.

To learn more about how to lead a balanced, healthy diet, as well as get fit and reduce body fat through proper diet and exercise, you need to read Your Ideal Body. With Your Ideal Body, there is a healthy and safe alternative to use the science of nutrition to your advantage and begin to achieve the changes you want in your body permanently.

The dietary guidelines suggest that people should keep fat intake between 20 and 35 percent of total calories, and eating “healthy” fats from fish, nuts and vegetable oils, fats instead of “unhealthy” saturated and Trans fats, said the team of Dr. Nita Forouhi, Institute of Metabolic Science, Addenbrooke’s Hospital, Cambridge, UK.

Then, the percentage of calories consumed from fat, unlike protein or carbohydrates, it has nothing to do with how much weight should be increased in subsequent years.

The results show that “it is more important a healthy lifestyle with a balanced diet and exercise, fat intake as a factor in weight gain.

Follow up in six countries over 10 years

The British agency analyzed data from nearly 90,000 men and women from six countries participating in the European Prospective Investigation into essay Cancer and Nutrition Study. Were followed for about 10 years.

The average fat intake ranged from 31, 5 to 36, 5 percent of total calories.

People piled on 0, 10 kilos a year. But several factors analysis found no relationship between how much weight the participants and how much fatter fat consumed, or between the intake of polyunsaturated fats and saturated fats.

The healthiest way

The findings should not be considered proof that people can eat as much fat as they want, said Forouhi. ”That would be absurd, given the amount of available evidence on the potential harms of diets rich in saturated and trans fats for the heart, for example,” said the author.

“The healthiest way to avoid weight gain is to ensure the restriction of total calorie intake, especially reducing sugars and added fats and alcohol because they provide calories, and control the portion sizes (which do not grow with time) and exercising regularly, “she added.