Losing weight gradually and moderately

Losing weight gradually and moderately

Food TodayNo FOOD TODAY 37 was given special attention to the fact that maintaining body weight within healthy levels has health benefits; as well as the current proportion of the population are overweight or obese is considerable; a hundred million years of heredity favored during periods of famine, those who accumulated fat in times of plenty; that losing weight is difficult for most people and that fad diets and miracle recipes, are not the solution to achieve the purpose of weight loss. So, how can we get rid of superfluous kilograms?
The only way to lose weight is to make sure that the food intake provides substantially less energy (expressed in terms of kilocalories or kilojoules) than what the body needs to maintain body temperature, to ensure the normal activity and enable them to exercise physicist. From the moment that reduces food intake, basal metabolic rate decreases by about 15%. Therefore, the margin between the energy used and provided by foods should be at least 25%, preferably coming to 40%. If a woman who normally uses 200kcal, make arrangements for 1500kcal, the margin between its reduced energy needs (ie 2000kcal-15% = 1700kcal) and your energy intake is only 200 kcal / day. This means that five weeks are required to achieve lose 1 kg constituting in practice a rate of weight loss quite slow. Consequently, there is an inadequate gap between consumption and caloric intake, weight loss is so slow that can lead to loss of motivation.

The average use of energy for most women, with the exception of cases of regular strenuous exercise, is about 2000kcal per day. Excess weight increases this value, but as often is associated with a more sedentary life, it is admitted to the value of 2000kcal as a reference point. Men spend more energy, but ignore this is beneficial. Thus, with the same diet, a man generally loses weight more rapidly, which is an advantage, since men are likely to be less patient when it comes to lose weight.

Some recent studies have confirmed that when weight is lost, regardless of diet, the body weight loss (from the first week, where the loss consists of 20% carbohydrates and 80% water) is always about 75% fat and 25% of other body elements (including proteins). As a result, the loss of 1kg requires an accumulated loss of about 7000kcal. On this basis, it is possible to demonstrate that a dietary intake of:

    1200kcal per day (value normally used in diets), weight loss is about 0.3 to 0.7kg per semana800kcal per day, weight loss is about 0.7 to 1.4kg per semana500kcal by day, the weight loss is about 1.5 to 2.5 kg per week

Is there a perfect diet?

Unfortunately the answer is "no" categorical. The person can define such a system would become multimillion in less than one year. Each individual has their food preferences. For this reason, many of the professionals working in this field believe that the availability of different weight loss diets is an advantage, provided that the principles of safety for health are respected, including long-term schemes. So, what are the security requirements?

    The minimum daily intake of protein should be 50g. In fact, the current threshold is lower, but in the opinion of experts at the international level, the extra margin is considered important.
    The minimum fat intake is about 7g / day to ensure adequate intake of essential fatty acids and stimulating bile flow.
    With a power that provides a contribution below 1400kcal per day, it is virtually impossible to maintain in the long term, the reserves of vitamins and minerals needed by the body. Therefore, weight loss schemes should include vitamin and mineral supplements or else include a choice of alternative feedstuffs, in order to achieve meet the minimum needs vital elements (particularly protein, vitamins and minerals).
    Given that there is a significant loss of water during weight loss diets, consumption of non-caloric beverages should be high.

With these simple basics, you can easily meet a weight loss regime? Again the answer to this question is "no." Fulfilling a weight loss diet is a constant struggle, but the following tips can help:

    It is important from the beginning, do not put the expectations of weight loss far above. Even a weight loss of about 5-10% significantly reduces many health problems. Lose weight in a progressive and moderate.
    The willpower and motivation are key to success
    Many people believe that support groups and individual motivation can be very useful.
    Regular physical exercise helps substantially. Unfortunately, many people who suffer from overweight or obesity, have difficulty in doing enough exercise can have a really positive impact. After all, physical activity should always be encouraged.

Above all, it is important to keep in mind that weight loss achieved, should not be recovered. This will be a topic discussed in other articles.