If you are interested in how to lose extra pounds, not only quickly, for any celebration, to tie your favorite clothes, namely -
Let's find out what it means to lose weight properly and how you can lose weight
If you're still overweight despite your previous attempts to shed those hated pounds, then you've most likely been losing weight the wrong way. How to lose weight correctly?
It is clear that the kilograms will not return and, of course, without harming health, because no one wants to be thin, but no one wants to pay for the achieved results with ulcers and taking drugs for the rest of his life.
Improper weight loss leads to obesity
Nutritionists are increasingly citing improper weight loss as one of the main causes of the obesity epidemic. The more people try to lose weight, the more they weigh. It's a shame, boring, but true!
Obviously, the problem lies in methods of losing weight that are harmful to the body, which at best lead to the return of lost kilograms, and in the worst case to health problems.
So let's take a look at how to lose weight the right way and stay in your results forever! We have compiled TOP 10 principles of proper nutrition for you, which will help you stay in shape even without a diet.
By following these tips systematically, confidently and consciously, you will eat with every meal, you will not have to strictly limit food and at the same time, extra pounds will leave you without the painful feeling of hunger and strong suppression of appetite. Anyone who has ever been on a diet.
Principle 1. Lose weight slowly and correctly
Let's immediately agree with you (in turn, you with yourself) that you should forever forget about tempting diets a la: 10 kilograms in 10 days, minus 5 kg per week, etc. Sh.
Of course, if you try very hard, gather willpower and do not jump on a strict mono diet (most likely, this will be one of its types), then it is quite possible that you will even achieve the promised result.
But this will have nothing to do with the question of how to lose weight properly. In this case, another question is relevant: at what price?
It is impossible to eat buckwheat and cabbage leaves all your life, it is impossible to give up carbohydrates forever. Once the eliminated foods are back in your fridge, at your table, on your plate, the pounds you've worked so hard to lose won't last long.
Principle 2. How to lose weight correctly - the calorie counter knows
Anyone who wants to lose weight effectively, that is, seriously and for a long time, must remember two important words: "the number of calories". And it does not matter where they come from.
- If you consume more calories than you burn, you gain weight.
- If you burn more calories than you consume, you lose weight.
So the goal of any diet is to reduce the number of calories you consume through food. This can be done in a number of ways: you can choose lower-calorie foods, you can eat less overall, or you can combine both methods in a way that works for you.
However, too drastic a reduction in caloric intake is the cause of many unsuccessful and therefore incorrect attempts to lose weight.
- If you skip meals or don't feel satisfied because your portion sizes are too small, you'll feel hungry and constantly crave snacks or high-calorie foods.
- If you have ever been on a diet for at least a week, then you know how the psycho-emotional background deteriorates dramatically, the mood deteriorates, irritation appears for any reason, which leads to the fact that a person angers family and friends. .
Principle 3. The right way to lose weight during a full meal is to eat small meals often.
The simplest strategy for proper weight loss is a combination of three small nutritious meals with a mid-day and evening snack. As a result of this nutrition system, you have five meals a day!
Agree, this is much better than skipping breakfast, lunch or dinner. Frequent meals prevent hunger, and small, dense, nutritious portions provide enough nutrients without excess calories.
Note that three small meals plus a snack is not the same as a chewing habit. It involves constantly eating something throughout the day regardless of hunger or satiety. This eating behavior leads to excess calories and weight gain.
Frequent split meals will prevent you from falling into the desperation and desperation of a hungry person. After all, very soon you will be able to eat again, how and with what - the following principles will tell you.
The main thing that people who lose weight using this system report is that they never ate as much as they did during this weight loss. And it is easier for the body to get rid of fat reserves: frequent meals not only increase the metabolism, but also signal the body that there is nothing to be afraid of, there is no danger of starvation and there is no need to store anything. future use.
Here are simple and easy-to-follow tips to make it easier for you to eat five meals a day and as varied as possible:
- Plan in advance what you will eat during the day, including snacks. It is best to do this the day before.
- If you're determined to lose weight properly, feel free to take healthy foods to work or school in convenient, airtight containers.
- In the evening, prepare food for the new day. Then you can always eat foods with a pre-calculated calorie content, rather than buying snacks and other high-calorie products that are the first thing in the store when you want to eat.
- Don't rely on the same foods as snacks (like bananas or apples), even if you really like them. Monotony is also a kind of hunger. Five divided meals a day and the abundance of low-calorie and low-glycemic index foods make it possible to eat a varied diet while staying within the chosen daily "calorie corridor".
Principle 4. To lose weight correctly, do not deprive yourself of nutrients, just choose their optimal proportion
Changing the composition of nutrients in the diet and the effect of such experiments on the acceleration of weight loss is still the focus of many nutritionists. Let's talk about this issue in more detail, because many diets preach: give up carbohydrates, remove fats from the diet, load up on proteins - and thinness is guaranteed.
- In general, the recommended macronutrient distribution ranges suggest that 45 to 60% of calories come from carbohydrates, 20 to 35% from fat, and 10 to 35% from protein.
- Some nutrition experts believe that a healthier approach to weight loss is to increase protein intake to 45% and reduce carbohydrates to 25%.
- A number of studies have shown that high-protein diets lead to greater weight loss than high-carbohydrate diets with the same number of calories. And also that a diet with less carbohydrates and more protein prevents weight gain after reaching the target value.
Carbohydrates - enemies or friends for those who decide to lose weight correctly?
The theory that carbohydrates cause weight gain and therefore that reducing the amount of carbohydrates in the diet leads to weight loss has gained a lot of popularity and gained many followers.
Surely you or someone around you has tried to lose weight on a low-carb diet. Although it is impossible to completely eliminate carbohydrates from the diet, you can drastically reduce their consumption, so it would be more correct to call this type of diet low-carb.
Increased consumption of carbohydrate-rich, sugar-sweetened beverages is linked to weight gain seen in both children and adults in recent decades, scientists have found. It is logical to assume that waist size increases with carbohydrate consumption. But how do carbohydrates affect body fat growth?
Some researchers argue that it's all about insulin, others about foods with a high glycemic index, and others that carbohydrates alter appetite-suppressing hormones, causing hunger to appear after consuming carbohydrate foods.
The body needs insulin to process glucose. After eating, it reacts to the rise in blood glucose levels and transports it into the cells.
The more carbohydrates a person consumes, the more insulin they need to maintain normal blood glucose levels. But this is not the only function of insulin. This pancreatic hormone also promotes fatty acid synthesis and lipogenesis in the liver.
Excess glucose that is not converted to glycogen and not used for energy is converted to fatty acids and stored as fat.
Theoretically, the more carbohydrates that enter the body, the more insulin is released by the pancreas, and the more likely glucose is to be stored as fatty acids in adipocytes (fat cells).
Insulin also prevents beta-oxidation of fatty acids by inhibiting lipolysis of fat stored in adipose tissue, which results in fatty acid retention in adipocytes.
Thus, the action of insulin on lipid metabolism creates a tendency towards fat accumulation. To avoid spiking insulin levels, it makes sense to switch to a low-carb diet.
But there is another side of the coin. The composition of the diet can affect the production of hormones that suppress hunger. Recall that hunger increases with increasing ghrelin levels and decreases with increasing leptin levels.
Choose carbohydrates with a low glycemic index
The evidence supporting the idea that carbohydrates promote weight gain is promising. . . But!
When researchers tested the effects of calorie-matched diets that were either high-carb/low-fat or high-protein/high-fat/low-carb on weight loss, they found no benefit to the high-protein diet: weight loss was the same!
In addition, carbohydrate restriction significantly reduces the quality of the diet and the choice of dishes in general. Do you remember what you ate when you were on a low carb diet?
It is very difficult to sit on a strict low-carb diet and at the same time lead an active lifestyle: work, study, drive a car, do sports.
"A diet based on a small restriction of daily calories (10-15% of the usual level) and a significant restriction of foods with a high glycemic index works well. First of all, it is sugar and sugar-containing products. Plus a fractional diet and less red meat. "
If you are really interested in how to lose weight properly, remember these simple rules:
- A balanced diet for weight loss should include whole grains, legumes, fresh fruits and vegetables, and as few high-glycemic carbohydrates as possible.
- Leave the simple carbs on the grocery store shelf and take the complex carbs with you.
- If you add foods rich in saturated fats to your diet, such as whole milk, whole milk cheese, fatty meats, butter, they affect your cardiovascular system. Replace them with white meat, skinless chicken, fish, nuts and oils that are not only good for your waistline but also for your health (but remember: even unsaturated fats contain nine calories per gram, so don't eat too many. Nuts and oils, no matter how healthyBe they - it's very easy to go overboard on calories).
- The best combination for weight loss is low-calorie foods: fruits, vegetables, whole grains, some protein, and some fat. It is a combination that has all five major food groups, is well balanced and can meet nutritional needs.
Principle 5. When you're losing weight the right way, volume matters.
In this case, we are not talking about your forms, but the contents of your plate. Both main meals and snacks should be enough to keep you feeling full and satisfied.
A healthy diet with the right weight loss strategy includes:
- consumption of food with low energy density and high volume;
- refuse high energy density and small volume foods that easily fill the daily caloric intake, but still do not make you feel full;
- Focus on low-calorie "bulk" foods: vegetables and fruits with a high water content, which will give you a quick start of satiety and reduce hunger and with it the number of calories consumed.
In fact, if you eat a big plate of salad at the start of a meal—large, low-energy density—you're likely to eat at least 10% fewer calories than you would otherwise.
A similar effect can be achieved if you add vegetables to soups and sandwiches - the portion size will increase, satiety will occur sooner and you will consume less food with high energy density.
Energy density of food
- Low:These foods contain seven-tenths to one-and-a-half calories per gram and are rich in water and fiber. Examples include most vegetables and fruits, including tomatoes, melons, strawberries, broccoli, and cauliflower. And also soups with light broth, yogurt and cottage cheese.
- Average:These products contain one and a half to four calories per gram, and they contain less water. These include baked goods, hard-boiled eggs, dried fruit, filet mignon, hummus, whole grain bread and cheese.
- high:These foods contain four to nine calories per gram and are low in water. These include chips, cookies, crackers, cookies, butter, butter, fatty meats, and bacon.
The main thing to remember is that the basis of the diet should be food with not too high energy density, high fiber and water content, and the rest can be eaten slowly - and as a result, your diet will be balanced. And your weight will decrease.
Principle 6. Fiber and water can help you lose weight properly
Fiber promotes satiety and is found in most fruits and vegetables. It has been proven that overweight people consume less of it than normal weight people. This is why fiber is a key part of a weight loss diet.
It has long been believed that drinking more water is recommended when losing weight.
Let's add some useful tips every day:
- You should drink non-carbonated drinking water, without flavorings and additives (as a rule, they are all sweet, that is, they contain unnecessary carbohydrates for you);
- Always carry a bottle of water in your bag, in your car and on your desk;
- It is not recommended to drink one glass, it is better to drink it in small sips and often;
- The water should not be too cold, room temperature is optimal;
- If you drink half a glass of water 10-15 minutes before eating, you are likely to eat a little less.
"Overeating is one of the main causes of obesity. The problem is that a person gets used to the feeling of fullness in the stomach, and then stops noticing it altogether. Therefore, it is important to develop healthy eating habits. "
Principle 7. Leanness Starts in the Gut - How to Lose Weight Correctly Using Microbiome Knowledge
Eating more plant-based foods changes the bacteria in your gastrointestinal tract in ways that have a positive effect on weight.
The term "microbiome" itself refers to the billions of microscopic organisms that live in the human body, including the gastrointestinal tract, skin, lungs, and genital tract and mouth.
Most of them are concentrated in the large intestine, where they participate in metabolic functions.
For example, gut bacteria silently do many useful things for humans:
- Aid in digestion;
- affects metabolism;
- obtaining energy from undigested food;
- synthesize vitamins, including vitamin K;
- regulates the composition of adipose tissue;
- Controls peptides released in the gastrointestinal tract.
More than a thousand species of bacteria live in the intestines. They vary from person to person, regardless of age, gender, ethnicity, and body mass index.
Recently, scientists have discovered a link between certain bacteria and obesity. If this is true, can we change the composition of our gut bacteria and stop the obesity epidemic?
How you eat, both long-term and short-term, determines what bacteria you will have in your gut and how they will manifest.
Dietary changes affect bacterial metabolism and the body's immune function by fermenting nutrients and altering the intestinal barrier—allowing bacteria and other intestinal organisms to enter the bloodstream—by turning certain genes on or off.
By understanding the role of diet and gut bacteria, new approaches to obesity prevention may be found.
Principle 8. How to lose weight properly? In motion!
Regular physical activity not only naturally increases the daily caloric deficit needed for weight loss, but also helps reduce sedentary habits, often accompanied by the urge to chew something. You burn calories by walking. He sits in front of the TV with chips, on the contrary, you type.
People are advised to spend up to an hour and a half of moderate physical activity a day, which will help to gain or lose weight.
Moderate physical activity is walking at a speed of five kilometers per hour and its equivalents: light gardening, cycling, swimming.
The longer you exercise, the more oxygen you use and the higher your metabolism. Consequently, more calories are burned throughout the day, even at rest.
Well, if you combine cardio and strength training, the metabolism will be even faster - the muscles need more energy. Keep in mind that a person who weighs more than 70 kg will burn more calories, and a person who weighs less will burn less.
Research shows that walking ten thousand steps a day (that's about seven kilometers) is enough to significantly reduce the risk of obesity. But people walk an average of nine hundred to three thousand steps, and to increase that number to ten thousand, most people need a conscious effort.
Principle 9. Are you going to lose weight the right way? Understand the essence of aerobic and anaerobic exercise
Even if you are very far from sports, in order to get on the right path of weight loss, you need to organize your life not only with food, but also with movement.
It is not necessary to set sports records, it is only advisable to increase physical activity, but not on a whim, but completely consciously and purposefully. You can only exercise for so long, but mind you, there aren't special groups of exercises for weight loss for a reason.
So what are the potential benefits of different types and intensities of exercise in the context of weight loss?
- Aerobic exercise is physical activity of low or moderate intensity that induces aerobic reactions with the production of adenosine triphosphate. Carbohydrates, fats, and proteins provide energy for aerobic exercise, whether it's brisk walking, jogging, hiking, or skiing.
- Anaerobic exercises include weightlifting, brisk jogging, jumping rope, and stair climbing. They're more intense than aerobic, plus they're shorter in duration because they simply don't last as long as low-intensity exercise. With anaerobic exercise, less fat is oxidized and more glycogen and glucose are used for energy production.
Although aerobic exercise (moderate physical activity) has many health benefits, such as controlling blood glucose levels, lowering blood pressure, and increasing high-density lipoprotein levels, especially in overweight and obese people, research shows that in the context of weight loss, they provide negligible results. .
Combine exercise and weight correctly
In a recent study conducted at the American Duke University (Durham, North Carolina, USA), scientists observed overweight and obese subjects (there were more than two hundred volunteers). The first group performed aerobic exercises, the second with weights, and the third combined both.
The first group ran about twenty kilometers a week on a treadmill or other equivalent activities. The second group worked with weights three times a week: three sets per day, with eight to twelve repetitions per set. A third group did both.
After ten weeks, the first and third groups lost more weight and fat than the second group. Interestingly, the third group also had a significant reduction in waist circumference, which was not observed in the others.
Another study tested the hypothesis that short-term aerobic activity combined with anaerobic exercise guarantees better results than aerobic activity alone.
Sixteen obese people were divided into two groups. In the first four weeks, he did half an hour of aerobic exercise, and in the second, he did twenty-five minutes of aerobic exercise and another five minutes of anaerobic exercise.
These five minutes resulted in a significant reduction in body fat compared to the results of the first group.
Total body fat, visceral fat, and abdominal fat were also significantly reduced. Add anaerobic exercises to your workouts and the accumulated fat will break down more actively.
It is also important to choose the right exercises, with heavy weights, so as not to injure yourself.
Principle 10. Do not deviate from your plans: motivation and self-confidence are the key to implementing a plan on how to lose weight properly
How many good weight loss initiatives have failed not because of the inability to lose weight, genetic predisposition to obesity and other excuses that overweight people give up, but because of banal laziness.
If you seriously decide that this time will be the last, be consistent and methodical. It's not that difficult and can turn into an exciting quest, especially if you manage to awaken your passion for the sport and your will to win.
How do I do this? Here are some tips:
A food diary or food diary will be of great help in systematizing the weight loss process according to the rules described above and most importantly in raising motivation.
A food diary will allow you to track what you eat during the day, when, where and how much, in what mood and how strong your physical hunger is. Using this information, you can change your environment, your response to it, or both to improve your eating behavior and change your weight.
Even if you've been overweight your whole life, it can only mean one thing: not all of your weight loss efforts have been right for your body. Try again with 10 principles of how to lose weight the right way!