Apart from letting us bring elegance with old clothes the ideal diet to lose weight also helps us feel better about ourselves and, more importantly, improves our overall well-being.
The most important enemies we face when we decide to lose weight are the haste and laziness. In the first case it is essential to realize that drugs, slimming diets last minute and various supplements do not represent a remedy but an aggravating the problem.
Although a strict diet followed for short periods of time is encouraging for the subject (the balance is actually moving to the left) weight loss is actually only apparent (weight loss is mainly due to the depletion of glycogen stores with resulting in dehydration). Only if the diet is maintained long weight loss is actually tied to a reduction in fat mass.
And the trouble does not end here ...
The very low calorie diets attack the muscle sparing fat and laying the groundwork for a new weight gain. If you choose to go this route, the disadvantages are numerous, despite early, apparent good results. The reduction in basal metabolism due to calorie restriction is opposed to weight loss and as soon as you start eating normally, you will quickly regain all the lost pounds, with lots of interests.
Repeated loss and gain of weight (yo-yo diets) do nothing but increase the ability of our body to keep the fat accumulation. It then becomes increasingly difficult to lose weight by simply diet or through the use of slimming products.
Here's why: A RESTRICTIVE APPROACH TO DIETARY SOO AD HOC binge eating (you only need one every 10 days or even worse every week-end) CAN NOT 'WORK!
The contribution of physical inactivity to the development of overweight is very significant. Today more than ever, many scholars agree that weight gain is linked more to a reduction in physical activity than to an increased caloric intake.
Nine times out of ten a weight loss program based solely on dietary restriction fails. Despite the good will of many diets started with the aim of losing weight are in fact abandoned in the throes of hunger pangs that frustrate the efforts previously made.
The only solution to this problem is to increase their level of physical activity. A similar approach allows in many cases to lose weight even in the absence of a dietary restriction.
Sports enthusiasts are in fact a higher metabolism and this means that their energy consumption is higher even at rest.
It is therefore necessary ASSOCIATE DIET AND PHYSICAL ACTIVITY FOR BEST RESULTS.
General tips
Follow-balanced and varied diet that will create the calorie deficit is not excessive
-To avoid eating more than they should or give in to the temptation of too few, brush your teeth at the end of the meal
-Eat slowly, so you feel satiated faster
Run-mixed physical activity alternating aerobic exercises (cycling, running, walking sustained, cross-country skiing, swimming in length) with other muscle-type (weight, free body toning exercises with elastic).
-To get the most slimming effect physical activity should be continued over time, and only in this way improvements in body composition and metabolism will be stable and durable.
Losing weight is important-but always with an eye on your health
-If the problem is not just "get in shape" being careful portions and movement but there are pounds to lose or located around the waist or even worse if there are diseases is best to follow a custom schema or dietary advice is a specialist
THEN .. IN PRACTICE:
-Limit your intake of sugary drinks and sodas.-Limit the consumption of alcohol eliminates the intake of alcoholic beverages if you are overweight or obese, or if any a family history of diabetes, obesity, hypertriglyceridemia, etc..
-Limit your daily intake of saturated fats (butter, fatty meats, red meats, fatty cheese) and trans fats (margarine, peanut butter, palm oil, rapeseed oil, etc.) ARE PRESENT IN MANY SNACKS, CRACKERS, BREAD STICKS, PAN CARRE ', COOKIES! Label tags READ THE FOOD THAT USUALLY WORN THEM ESPECIALLY IF DATE TO CHILDREN!.
-Limit your intake of simple sugars (sugar, sweets, sugary drinks), especially in the evening. Use in small amounts products sweet spreads on bread or biscuits (such as jams, fruit jams, honey and cream)
-The best vegetables raw or steamed.
-The yogurt is not necessarily thin, but avoid fruit yoghurt, which generally contains a lot of sugar. If you are overweight or obese, or if any a family history of diabetes, obesity, hypertriglyceridemia, hypercholesterolemia, etc.. what consumes 0.1% fat. If you eat a lot of milk, preferably to choose skimmed or semi-skimmed milk, which still retains its calcium content.
Keep high-fiber intake (eat plenty of fruits and vegetables).
Important-take of minimal doses of essential fatty acids, replace the meat with fish.
-Drink water every day (30 ml per kg of body weight). Drink frequently and in small quantities. The water balance must be maintained essentially drinking water, so much as that bottled than tap water, both safe and controlled. Remember that different drinks (such as orange, cola-type soft drinks, fruit juices, coffee, tea) as well as providing water also make other substances that contain calories (eg simple sugars) or which are pharmacologically active (eg caffeine). These drinks should be used in moderation.
-Do you prefer white meat (chicken, turkey, rabbit) to red (beef, pork), but not eliminate it completely.
-Do you prefer more cheese magricome Piedmont ricotta cheese, mozzarella, meticulous, soft cheese, growth. Limit your intake of fat cheeses
-Avoid eating sausages and preserved meat among whose ingredients appear nitrite (E249 E250)! GO TO THE DANGERS OF THE PLATE!
-Take one day a week to eat whatever you like (but do not overdo it)
-Consumes pasta, rice, bread can be grains, especially in the evening but BEWARE there are so many other cereals: corn, burgul, amaranth, kamut, barley, spelled, etc..
-The breakfast is very important and should meet about 20% of the daily caloric requirement.
-Among the most healthful cooking methods include steaming and using the pressure cooker. Frying and grilling methods are potentially harmful to health.
-Use the dressing fats instead (OIL ONLY EVO) and prevents reuse of raw fats and oils already cooked.
-When possible, choose foods grown with the methods of organic farming and integrated pest management that are relatively free of toxic residues from chemical fertilizers, herbicides and fungicides.
-Learn to do the shopping: Read nutrition labels and prepare a list indicating only what you need.
-Limit your intake of foods and pre-cooked, free way instead to fresh vegetables and frozen.
Limit the use of salt-both at the table in the kitchen. Would you rather common salt with iodine-enriched salt (iodized salt).
-Go ahead with herbs: garlic, onion, basil, parsley, rosemary, sage, mint, oregano, marjoram, celery, leek, thyme, fennel seeds
Go ahead-to spices: pepper, pepper, nutmeg, saffron, curry
-Enhances the flavor of food using lemon juice and vinegar.
-Often hunger pangs are in reality simply a "need" for water instead of eating try drinking plenty of it.
-Never go grocery shopping on an empty stomach, this could cause you to buy high calorie foods and unhealthy from which you want to stay away.
-Consume only occasionally (holidays, birthdays, anniversaries) processed foods rich in salt (salty snacks, crisps, olives, some meats and cheeses)
! Remember that the palate can be trained within a few weeks.
! Getting used to new tastes and dietary principles requires a bit 'of time, but, generally, what may seem strange at first after a few attempts to' a better impression to become completely normal.
source : The diet and weight loss
