Weight Loss Diets: lose weight in a smart way

In many publications attention was paid to the fact that maintaining your ideal body weight promotes good health, that at present the proportion of the population is overweight or obese is considerable, that a hundred million years of heredity favored during the famine, those who accumulated fat in times of plenty, that losing weight is, therefore, very difficult for most people and that trendy weight-loss diets and quick fixes do not lose 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) of that expense to heat the body to carry out normal activities and to engage in exercise .

When you reduce your food intake, metabolism decreases by about 15%. The margin between the energy expenditure and that provided by the diet must be of at least 25% and preferably 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 reduction is so slow that the motivation is lost.
The normal power consumption of most women, unless they are very intense exercise regularly, is about 2,000 kcal per day.

Excess weight increases this value but, as that will cause even more sedentary lifestyle, it is more reasonable to consider the 2,000 kcal as a reference. The men usually consume more energy, but it is better not to take this into consideration.

The males, in fact, following the same weight loss 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, regardless of their diet, body mass lost (considering the weeks after the first, when the loss is made with 20% of reserve carbohydrates 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:

• 1,200 kcal per day (on average an amount considered in the diet), weight loss is about 0.3-0.7 kg per week
• 800 kcal per day, the loss is about 0.7-1.4 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 measures are adopted principles that ensure safety, even after prolonged adoption.

So what are these security requirements?

The minimum daily intake of protein should be 50 gr. At present, this level is lower, but it is the opinion of experts from around the world that it is recommended an additional amount.
The minimum daily intake of fat, to ensure the proper intake of fatty acids and to promote the flow of bile, is about 7 grams per day.

With a daily intake to 1,400 kcal infer is virtually impossible, by following a diet consisting of normal foods, bring the body in the long run, especially sufficient vitamins and minerals.
In this case, the diets should also include vitamin and mineral supplements or food compounds substitutes that provide at least minimum input of vital elements (especially proteins, vitamins and minerals). Since during the diet you will 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 tips can be of help.
Initially, you should not set a goal of weight loss too difficult to achieve. Losing just 5-10% of its 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 the 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.

source : Weight Loss Diets: lose weight in a smart way