Losing weight in a smart way (about dieting). In
the previous issue of Food Today we made sure that maintain their ideal
body weight promotes good health, which is currently the proportion of
the population is overweight or obese is significant that a hundred
million years of heredity favored during famine,
who fat in times of plenty, that losing weight is, therefore, very
difficult for most people and that dieting fashion and miracle cures are
not losing weight.
So, what should you do to reduce your weight?
The only way to lose weight is to make sure that regular food intake provides substantially less energy (expressed in kilocalories or kilojoules) than the cost to heat the body to carry out normal activities and physical exercise .
When reducing the food intake, metabolism decreases by about 15%. The margin between the energy expenditure and that supplied by the diet must be at least 25% and, preferably, by 40%.
If a woman who normally consume 2,000 kcal a diet that provides 1,500, the margin between its reduced use (2000-15%) and its contribution is only 200 kcal per day.
This means that it would take more than 5 weeks to lose 1 kg, a weight reduction unacceptable.
Therefore, if the energy gap is inadequate, the weight loss is so slow that the motivation is lost.
The normal power consumption of most women, unless they are very intense physical exercise, is about 2,000 kcal per day.
Excess weight increases this value, but since this also causes more sedentary lifestyle, it is more reasonable to consider the 2,000 kcal for reference. The men usually consume more energy, but it is better not to take this into consideration. The males, in fact, following the same diet, lose weight more quickly and is an advantage because men are usually less patient when it comes to losing weight.
Recent studies have confirmed that when you lose weight, whatever the diet followed, the body mass lost (considering weeks after the first, when the loss is composed of 20% of carbohydrate reserve and 80% water) is always composed of 75% fat and 25% of other components of the organism (including proteins).
Thus, the loss of 1 kg of weight requires a total expenditure of approximately 7,000 kcal. On this basis it can be shown that with a contribution of:
But then there is the perfect weight loss diet? Unfortunately the answer is "no". Who should be able to formulate a multimillionaire become in a short time. When it comes to eating, everyone has their own preferences. As a result, many of those working in this field recognize that having the possibility to choose between various diets is considered an advantage, provided that the principles are adopted to guarantee their safety, even after prolonged adoption. So what are these security requirements?
The minimum daily allowance of protein should be 50 gr. At present, this level is lower, but in the opinion of experts from around the world that it is recommended an additional amount. The minimum daily allowance of fat, to ensure the proper intake of fatty acids and to promote the flow of bile, is of about 7 grams per day.
With a daily intake of 1,400 kcal to infer is virtually impossible, following a diet comprised of normal, bring the body in the long term, sufficient vitamins and minerals in particular. In this case, the diet should include vitamin and mineral supplements or food replacement compounds that provide at least minimum contributions of vital components (especially proteins, vitamins and minerals). Since during the diet you lose a lot of fluids, non-caloric fluid intake should be high.
If you follow these few simple principles, it is easy to follow a diet? Again the answer is "no". Follow a diet is really tiring, but the following suggestions may be helpful.
Initially, we must not set a goal of weight loss too difficult to achieve. Losing just 5-10% of your weight reduces many health problems. You have to lose weight a bit 'at a time, in a smart way.
Will and motivation are crucial. Many believe that encouragement of individual and group helpful.
Regular exercise helps a lot. Unfortunately, many of those who are overweight find it difficult to engage in physical activity in sufficient quantity so that it can give good results. These people should however be encouraged to persevere in.
You especially need to be aware of the fact that the weight that is lost should not be resumed.
by Jamal samaa
So, what should you do to reduce your weight?
The only way to lose weight is to make sure that regular food intake provides substantially less energy (expressed in kilocalories or kilojoules) than the cost to heat the body to carry out normal activities and physical exercise .
When reducing the food intake, metabolism decreases by about 15%. The margin between the energy expenditure and that supplied by the diet must be at least 25% and, preferably, by 40%.
If a woman who normally consume 2,000 kcal a diet that provides 1,500, the margin between its reduced use (2000-15%) and its contribution is only 200 kcal per day.
This means that it would take more than 5 weeks to lose 1 kg, a weight reduction unacceptable.
Therefore, if the energy gap is inadequate, the weight loss is so slow that the motivation is lost.
The normal power consumption of most women, unless they are very intense physical exercise, is about 2,000 kcal per day.
Excess weight increases this value, but since this also causes more sedentary lifestyle, it is more reasonable to consider the 2,000 kcal for reference. The men usually consume more energy, but it is better not to take this into consideration. The males, in fact, following the same diet, lose weight more quickly and is an advantage because men are usually less patient when it comes to losing weight.
Recent studies have confirmed that when you lose weight, whatever the diet followed, the body mass lost (considering weeks after the first, when the loss is composed of 20% of carbohydrate reserve and 80% water) is always composed of 75% fat and 25% of other components of the organism (including proteins).
Thus, the loss of 1 kg of weight requires a total expenditure of approximately 7,000 kcal. On this basis it can be shown that with a contribution of:
- 1200 kcal per day (an amount considered in the average diet), weight loss is about 0.3 to 0.7 kg per week
- 800 kcal per day, the loss is about 0.7 to 1.4 kg per week
- 500 kcal per day, the loss is about 1.5-2.5 kg per week
But then there is the perfect weight loss diet? Unfortunately the answer is "no". Who should be able to formulate a multimillionaire become in a short time. When it comes to eating, everyone has their own preferences. As a result, many of those working in this field recognize that having the possibility to choose between various diets is considered an advantage, provided that the principles are adopted to guarantee their safety, even after prolonged adoption. So what are these security requirements?
The minimum daily allowance of protein should be 50 gr. At present, this level is lower, but in the opinion of experts from around the world that it is recommended an additional amount. The minimum daily allowance of fat, to ensure the proper intake of fatty acids and to promote the flow of bile, is of about 7 grams per day.
With a daily intake of 1,400 kcal to infer is virtually impossible, following a diet comprised of normal, bring the body in the long term, sufficient vitamins and minerals in particular. In this case, the diet should include vitamin and mineral supplements or food replacement compounds that provide at least minimum contributions of vital components (especially proteins, vitamins and minerals). Since during the diet you lose a lot of fluids, non-caloric fluid intake should be high.
If you follow these few simple principles, it is easy to follow a diet? Again the answer is "no". Follow a diet is really tiring, but the following suggestions may be helpful.
Initially, we must not set a goal of weight loss too difficult to achieve. Losing just 5-10% of your weight reduces many health problems. You have to lose weight a bit 'at a time, in a smart way.
Will and motivation are crucial. Many believe that encouragement of individual and group helpful.
Regular exercise helps a lot. Unfortunately, many of those who are overweight find it difficult to engage in physical activity in sufficient quantity so that it can give good results. These people should however be encouraged to persevere in.
You especially need to be aware of the fact that the weight that is lost should not be resumed.
by Jamal samaa
