In the previous issue of Food Today itself the attention that maintain their ideal body weight improves your health, that at present the proportion of the population overweight or obese is significant that one hundred million years of heredity have favored during famine, those who accumulate fat in times of plenty, that losing weight is, therefore, very difficult for most people and that fad diets and miracle cures are not losing weight. So what should you do to reduce your weight?
The only way to lose weight is to ensure that regular food intake provides substantially less energy (in kilocalories or kilojoules) than the cost to heat the body to carry out normal activities and physical exercise .
When you reduce food intake, metabolism decreases by about 15%. The margin between the energy and that provided by the diet must be at least 25%, preferably 40%.
If a woman who normally consumes 2000 kcal diets with 1500, the margin between its reduced utilization (2000-15%) and its intake is only 200 kcal per day.
This means 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 natural energy of most women, unless they regularly do strenuous exercise, is about 2,000 kcal per day.
Excess weight increases this value, but since this causes even more sedentary, it is more reasonable to consider the 2,000 kcal as the reference. The men usually consume more energy, but it is best to disregard this information. 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, regardless of diet, body mass lost (whereas the weeks after the first, when the loss is composed of 20% carbohydrate 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 requires a total expenditure of 7,000 kcal. On this basis it can be shown that with a contribution of:
# 1,200 kcal per day (an average amount for diets), 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 diet? Unfortunately the answer is "no." Who could define become a multimillionaire in a short time. When it comes to food, everyone has their own preferences. As a result, many of those working in this field accept that the choice of various diets is an advantage, provided that the principles are adopted to ensure its security, even after prolonged adoption. So what are these security requirements?
The minimum daily intake of protein should be 50 gr. To date, this level is lower, but it is the opinion of experts around the world that an additional amount is recommended.
The minimum daily intake of fat, to ensure the proper intake of fatty acids and to stimulate bile flow, is about 7 grams per day.
With a daily intake to 1,400 kcal infer it is virtually impossible on a diet composed of normal foods, bring the body in the long run, especially of vitamins and minerals. In this case, the diet should include vitamin and mineral supplements or food replacement compounds that provide the minimum vital components (especially proteins, vitamins and minerals).
Since during the diet you lose many fluids, fluid intake should not be high in calories ..
If you follow these few simple principles, it is easy to follow a diet? Once again the answer is "no." Follow a diet is really tiring, but the following suggestions may be helpful.
Initially, we must not put on a weight loss goal too difficult to achieve. Losing even 5-10% weight reduces many health problems. Take the weight a bit 'at a time, in an intelligent way.
Will and motivation are crucial. Many believe that the encouragement of individual and group is useful.
Regular exercise helps a lot. Unfortunately, many of those who are overweight find it difficult to exercise sufficiently to make any real difference. They should however be encouraged to persevere in the undertaking.
The only way to lose weight is to ensure that regular food intake provides substantially less energy (in kilocalories or kilojoules) than the cost to heat the body to carry out normal activities and physical exercise .
When you reduce food intake, metabolism decreases by about 15%. The margin between the energy and that provided by the diet must be at least 25%, preferably 40%.
If a woman who normally consumes 2000 kcal diets with 1500, the margin between its reduced utilization (2000-15%) and its intake is only 200 kcal per day.
This means 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 natural energy of most women, unless they regularly do strenuous exercise, is about 2,000 kcal per day.
Excess weight increases this value, but since this causes even more sedentary, it is more reasonable to consider the 2,000 kcal as the reference. The men usually consume more energy, but it is best to disregard this information. 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, regardless of diet, body mass lost (whereas the weeks after the first, when the loss is composed of 20% carbohydrate 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 requires a total expenditure of 7,000 kcal. On this basis it can be shown that with a contribution of:
# 1,200 kcal per day (an average amount for diets), 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 diet? Unfortunately the answer is "no." Who could define become a multimillionaire in a short time. When it comes to food, everyone has their own preferences. As a result, many of those working in this field accept that the choice of various diets is an advantage, provided that the principles are adopted to ensure its security, even after prolonged adoption. So what are these security requirements?
The minimum daily intake of protein should be 50 gr. To date, this level is lower, but it is the opinion of experts around the world that an additional amount is recommended.
The minimum daily intake of fat, to ensure the proper intake of fatty acids and to stimulate bile flow, is about 7 grams per day.
With a daily intake to 1,400 kcal infer it is virtually impossible on a diet composed of normal foods, bring the body in the long run, especially of vitamins and minerals. In this case, the diet should include vitamin and mineral supplements or food replacement compounds that provide the minimum vital components (especially proteins, vitamins and minerals).
Since during the diet you lose many fluids, fluid intake should not be high in calories ..
If you follow these few simple principles, it is easy to follow a diet? Once again the answer is "no." Follow a diet is really tiring, but the following suggestions may be helpful.
Initially, we must not put on a weight loss goal too difficult to achieve. Losing even 5-10% weight reduces many health problems. Take the weight a bit 'at a time, in an intelligent way.
Will and motivation are crucial. Many believe that the encouragement of individual and group is useful.
Regular exercise helps a lot. Unfortunately, many of those who are overweight find it difficult to exercise sufficiently to make any real difference. They should however be encouraged to persevere in the undertaking.
Thanks a lot for the tips, we never thought it could be easy to lose weight more easy before, but now thanks to you we know...
ReplyDeleteRegards,
marco - TOP 10 SEXIEST WOMEN SWIMMERS ALIVE 2012