Today, there is a whole flood of tips on how to lose extra pounds. A series of diets and other tricks that have proven unsuccessful several times so far. But to lose weight yes, if we are determined
” You’re not losing weight for this summer, but you’re losing weight for all the summers ahead, for the rest of your life! A variety of short, fast and dry starvation diets will not bring the desired result.
The first piece of advice I will give you is the most important: do not lose weight for this summer, but lose weight for all the summer ahead, for the rest of your life! A variety of short, fast, and dry starvation diets will not contribute to fat loss, but mostly muscle burning, dehydration, and just some fictitious, small number on the scales that reflects t. i. “Skinny fat” condition, at the expense of lost muscle mass and not fat. December, however, is usually followed by a yo-yo effect. Of course tested on your own skin.
Being overweight, believe it or not, has a long-term effect on inflammatory conditions in the body, as obesity causes constant latent inflammation that leads to various problems such as diabetes, cardiovascular disease, not to mention the psychological consequences of low self-esteem, malaise, chronic fatigue as well as depressive states and anxiety. It is also important to note the following: if you are obese (and the word fat is not an insult, but a normal word that describes the state of increased fat in an individual) and you are a parent and eating unhealthily, ask yourself what information about feeding you pass on to your children and what a traveler such unhealthy habits for their lives are. It sounds harsh, but the truth is that children whose parents are overweight, most of them have problems with this type of problem. So as not to get too carried away.
So how do you lose weight and stay lean?
First of all, let’s focus on the first part: weight loss used to be a simple equation: we need to burn more energy than we ingest, or consume less food (which is converted into energy in the body) than we consume. However, if it were that simple, everyone would be fed normally and obesity would not be a modern-day epidemic of global proportions. The equation is no longer true today for a simple reason. Nutrients in our body do not behave the same: it is not the same if we eat 500 kcal of chocolate (2100 kJ of chocolate), which raises blood sugar too quickly, stimulates excessive insulin secretion and fat storage, as if we eat for 500 kcal of eggs (2100 kJ), meat, vegetables and similar foods that are clean, unprocessed and provide not only energy but the necessary nutrients for growth and regeneration of the organism.
And for comparison: 1 chocolate is energetically equal to the following meal: 2 fried eggs, on a teaspoon of butter, wholemeal buns and a large fleshy tomato and paprika. But after 1 hour you will be hungry and irritable after chocolate and you will reach for new “empty calories”, and after a meal with eggs you will be full for a few more hours, satisfied and with a lot of energy.
Whichever way we turn it, not all calories are the same and it is essential that you choose unprocessed, fresh, preferably home-cooked foods, free of additives, added sugar and artificial ingredients. If you cook food at home, from t. i. clean food, you know exactly what goes into your mouth.
However, when assessing energy needs, we cannot avoid the fact that successful weight loss requires an energy deficit, ie at home: enter less kcal / energy than we need. The average woman needs about 2000 kcal per day (8400 kJ), while the average man needs 2500 kcal (10 500 kJ). So if we want to lose weight, we need to reduce the intake of this number, but keep in mind that the figures are very approximate, as the energy needs of an individual vary depending on age, activity level, muscle mass and many other factors.
And of course, this does not mean that just counting calories is necessary for successful weight loss. More important are sensible choice of nutrients, consumption of unprocessed foods, elimination of sugar and sweet and salty snacks, increased intake of dietary fiber from vegetables, increased protein intake and regular drinking of large amounts of water and physical activity.
Do I have to eat all this?
Many times when customers deliver their first weight loss menu, they ask me, literally the following: “Are you serious? Do I have to eat all this? Well that’s fuuuuul food. ” Yes it is true, all this must be eaten, because all of a sudden there is no empty energy from cakes, desserts, cookies, chips, because it is a real food that nourishes the body and spirit.
It is therefore necessary to enter quality proteins, such as eggs, meat, fish, legumes, dairy products, if they do not cause digestive problems, whole carbohydrates, where ballast vegetables predominate, take up a lot of space in the stomach, offer relatively little energy. but a lot of nutrients and of course we should not forget about other wholesome carbohydrates such as whole grains, oats and oatmeal, brown rice, quinoa, even potatoes and wholemeal pasta are on the menu.
Do Carbohydrates Reduce?
And now you will say: Hydrates! Oh my god, you’re getting fat from this. Not my dears, you have not gained weight from ady porridge and brown rice, but from white sugar, cakes, chocolates, croissants, white bread, snacks on the go, picking up baby food and in short eating non-regular, coordinated, varied and quality and it has neither tail nor head. It is true, however, that with a limited intake of carbohydrates we can achieve faster and perhaps in the long run “less metabolone annoying” to achieve lower body weight, but at the same time we need to replace energy from carbohydrates with healthy fats.
You will not gain weight from buckwheat porridge, which is also a carbohydrate.
What about fat?
So we simply need to put on the diet fats that have been demonized unnecessarily in the past, as fats are an important building block of our cells and fat needs to be eaten so that we can lose fat. Paradox, right?
But not all fats are the same. Of course, we avoid trans fats in processed foods, while we do not need to be afraid of saturated fats, because today we know that they are not associated with the development of cardiovascular disease, nor will eggs harm us and cause a rise in cholesterol. The latter occurs with excessive consumption of refined carbohydrates (white bread) and sugar.
Of course, we are still careful to eat more unsaturated fats and therefore add unrefined vegetable oils such as olive, hemp, flaxseed and pumpkin oil, seeds and nuts in moderation, fatty sea fish such as salmon, mackerel and sardines and of course also eggs, avocados and full-fat dairy products, such as eggs and quality cheeses and kefir, cottage cheese and the like. So keep in mind that fat from processed salami, fast food and chips, and fat from olive oil and homemade eggs is not the same fat, so don’t be afraid of healthy fats. They increase satiety, give the most energy of all nutrients and make food tastier.
Not all fats are the same. Avoid unhealthy trans fats and include more healthy fats in your diet, which are in oily fish, avocado and olive oil.
And don’t actually be afraid of any food and don’t exclude food just like that because you’ve heard from a neighbor that it would be good. What works for a neighbor may not work for you. Well, maybe you should be “afraid” only of sugar, which is actually the culprit for the obesity epidemic, as it is also found in foods where we do not expect it – ketchup, mainly low fat fruit yogurts, salty snacks, fast food products such as burgers , loaves, etc. Even breakfast cereals, which are mainly intended for children, have a lot of sugar and we could actually talk about dessert rather than a meal for a healthy start to the day.
The worst, however, are sugary drinks. If you drink half a liter of this or that sweet drink every day, you will consume more than 0.5 kg of sugar within 10 days, and only from 0.5 l of such drinks drunk per day. Eliminate sugary drinks as well as calorie-free artificial sweeteners, as artificial sweeteners have been shown to increase sugar cravings. Isn’t the word: artificial enough?
Don’t be afraid of food. You can only be afraid of sugar. Especially in the form of drinks.
Don’t skip breakfast
And when it comes to breakfast: people who skip breakfast have been shown to consume more sugar later in the day because they lack energy and are looking for a “quick fix” in the form of sweet foods. So introduce breakfast. And then you usually say, “I really can’t eat in the morning.” You can get used to every thing if you want. Every action we repeat long enough becomes a habit and you can also get used to eating breakfast. Start slowly, perhaps with just a handful of berries or a cup of kefir, and then gradually increase the amount. Is it necessary to use a clever sentence ?: “Breakfast like a king”.
Of course, alternative diets also use the strategy of “skipping” breakfast, or delaying the first meal of the day in order to prolong “fasting” overnight, which is also one of the strategies to reduce dietary intake. But this should be done by those who really like this diet, who understand the importance of individual foods and who have really eliminated sugar and processed foods from their diet.
People who skip breakfast have been shown to consume more sugar later in the day, as they lack energy and are looking for a “quick fix” in the form of sugary foods.
Drink enough water
The next important thing to introduce – drink enough water! Water is a very important part of losing excess weight, it has even been proven that drinking water regularly (2 dcl per hour) slightly speeds up metabolism and contributes to the loss of excess fat. It would be necessary to drink about 1 liter of water per 25 kg of body weight, and even more when sweating profusely. Of course, the number given is approximate, but we would certainly suggest everyone to drink at least two liters of water a day.
Also, eat regularly every 4-5 hours, but again depending on the individual, as skipping meals will only lower your metabolic rate, and you will eat more and overeat at your next meal. It is not necessary to have 5 meals a day, maybe 3 regular meals and an additional snack if necessary with higher activity will make more sense. The number of meals should again be individually adjusted, but it is necessary to understand that in the past people did not eat every 3 hours, as so much food was not available as it is today. If you have a really long day and prefer to eat smaller meals, you can afford more, but if you like to eat well at main meals, it will certainly be easier to limit the number of these, as keep in mind that it is necessary to pay attention to lower energy intake . And lower energy intake can be more easily achieved with a smaller number of meals.
Enjoy regular meals every day.
Eat the last meal 3-4 hours before bed so that the body has time to digest food and not grind while you are already asleep. And that doesn’t mean you shouldn’t eat after 5pm, as it’s just a myth, unless of course you go to bed at 8pm. Of course, dinner should be at least plentiful, consisting of quality protein, vegetables, healthy fats and also some healthy wholesome carbohydrates you can afford, but of course the diet must be adjusted individually.
Discover the real cause of gaining extra pounds
But the truth is this: many overweight people have a complex eating problem and when deciding to lose excess weight / fat you need to understand the following: the decision is to deal with the consequences. One has to wonder why this increased weight occurred at all. What is the reason we ate too much, so here are the answers to the questions: why, how, when and whether it is related to stress and emotions.