Lose weight in a smart way (about slimming diets).
In many publications, he put the attention that makes the perfect promotion for maintaining good health, which is at present, the proportion of the population overweight or obese, weight is significant that one hundred million years during the famine heredity favors hours accumulate more fat to lose weight, it is very difficult for most people and that the weight of fad diets and weight loss miracle cures are not to lose.
So what should you do to reduce your weight?
The only way to lose weight is to ensure that regular food intake (in kilocalories or kilojoules) and much less the power to spend to heat the body to carry out normal activities and exercise.
If the food intake to reduce, it reduces the metabolism of around 15%. at least 25% and preferably 40% of the distance between energy expenditure and is supplied by the diet.
If a woman who normally consumes 2000 kcal for a regime that, in 1500, the gap between its reduced use (2000-15%) and inclusion provides only 200 kcal per day.
This will mean more than 5 weeks to lose 1 kg, a weight reduction unacceptable.
Therefore, if the energy difference is insufficient, weight reduction is so slow that motivation is lost.
Normal consumption of most women, if they do not regularly do very strenuous exercise, is about 2000 kcal per day.
Being overweight increases this value, but since this causes even more sedentary, it is reasonable to consider that the 2000 kcal as the reference. Men generally use more energy, but it is best to keep these data are not considered.
Men, in fact, according to the same weight loss diet to lose weight quickly is an advantage, because people are usually less patient when it comes to losing weight.
Recent studies have confirmed that when you lose weight, it follows the diet, the lost body mass (the weeks after the first visit, if the loss of 20% of reserve carbohydrates and 80% water) has always 75% fat and 25% of other components of the organism (including proteins).
therefore requires a loss of 1 kg total expenditure kcal 7000. On this basis, we can show that a contribution of the following:
1200 per day (on average and food to see) kcal, weight loss is about 0.3-0.7 kg 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 to 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 billionaire would in no time.
Regarding the food, everyone has their own preferences. Consequently, many of them recognize the work in this area, that the choice between the various schemes to choose from, which is considered an advantage, provided that the measures are the principles to ensure safety, even after adoption extended.
What are the security requirements?
The minimum protein intake per day should be 50 grams. At present, this level is lower, but it is the opinion of experts worldwide, which is recommended, is an additional benefit.
Minimum daily fat intake, to ensure adequate absorption of fatty acids, and to promote the flow of bile, is about 7 grams per day.
With a daily intake of 1,400 kcal closure is virtually impossible for a diet consisting of foods normally secure the body in the long term, sufficient vitamins and minerals in particular.
In this case, the essential vitamin and mineral supplements or replacement diet food compounds must first (especially proteins, vitamins and minerals) input of at least at least are. Since during the diet you lose many fluids, fluid intake of calories should not be high.
If you follow these simple principles, it is easy to keep a diet? Again, the answer is “No”. Following a diet is really tiring, but the following tips can be helpful.
First, you should not ask you a target weight loss too difficult to achieve. The loss of only 5 to 10% weight reduces many health problems. You lose a little weight at once, in an intelligent way.
The desire and motivation are crucial. Many believe that the support and helpful individual group.
Regular exercise helps.
many of which have unfortunately overweight difficult to perform physical activity in an amount sufficient for it to be successful.
These people, but should be encouraged to persevere with.