Weight loss has become a constant on the shortlist of wishes of many people, women and men alike. However, there is still a lot of confusion and preconceived ideas regarding the subject. In this context, revealing the key principles in terms of weight loss is more than necessary.
Excess pounds prevent you from wearing the clothes you like and burden you as you only know how to walk through life. You have repeatedly tried to take action, but the results were either delayed or short-lived. Why? Most likely you were wrong somewhere.
To avoid having any such discouraging experiences, in today’s article, you will find the 10 key principles that underlie the weight loss process, and then guide you when you want a successful weight loss diet and to shed the extra pounds.
1. Lose fat, not muscle mass
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The “wonder” diets that promise spectacular pounds loss in record time make you lose a lot of water and muscle mass. The lost pounds easily return as quickly as you do not lose weight healthily.
To lose weight healthy means to lose a total of 1 to 2 kg per week, of which at least half (0.5-1 kg) is fat.
2. Create a calorie deficit using weight balance
The notion of weight balance or energy balance is simple. Your body uses and stores energy (calories) the same way a car stores and uses gasoline.
For example, if you fill your car tank with 50 liters and use 20 liters, the remaining 30 liters remain stored. The same thing happens if you eat more calories than your daily requirement.
So, if you eat, drink or snack, for example, 2200 calories a day, and your body will only use 1400, the remaining 800 calories will be stored as excess calories, in the form of fat.
On the contrary, if you ingest 1400 calories a day and your body spends 2200, you will create a calorie deficit. Your body will get the 800 calories it needs from fat stores.
Remember to lose weight only if you create a calorie deficit.
3. Respect the way your body is programmed to burn calories
From this principle derives all those diets that tell you not to eat in the evening after a certain hour (a pointless exaggeration if you’re stuffing all day), because your body is programmed to burn calories as in a reverse pyramid:
• In the first part of the day, the burns are 100%
• 50-75% in the afternoon
• After 6 pm under 25%.
4. Fixed meal program
For a progressive, but permanent weight loss, it is important not to skip meals and strive to eat at fixed hours, ideally at an interval of 3-4 hours. When you eat chaotically, the risk of fattening is high.
The body does not know when it will receive food and, on the first occasion when it is offered, makes reservations. More about the importance of the 3 main meals of the day HERE
5. The diet you follow must be rich in quality nutrients
Reducing the amount of food and implicitly the calories is not enough: the quality of the food also matters., meaning what you eat.
Therefore, even if you are in a weight loss diet, your attention should be directed to vegetables, fruits in moderate quantities, lean meat, fish, eggs.
Cooked vegetables, but especially raw vegetables, are rich in minerals, vitamins, and dietary fiber, so take advantage of the season and enjoy all kinds of salads and combinations.
- 10 healthy food habits for a healthy lifestyle
- List of the permitted & prohibited foods in the weight loss diet
6. Few fats, but quality
Excluding fats from eating in the desire to lose weight is one of the most serious mistakes.
More than that, fats, and here we refer to those of good quality, known as Omega-3, Omega-6, and Omega-9, not only do not endanger the figure but, on the contrary, I can help you you redefine it.
7. Limiting the consumption of refined products
Full of calories and high glycemic index, white bread, biscuits, and most pastry and confectionery products should be kept at a distance if you do not want to sabotage your weight loss plan.
8. Make a daily exercise program
Whether you like it or not, you have to know that without physical exercise it is not possible. No matter how much you eat, without moving, you end up not losing weight. You reach a blocking point from which it is difficult to restart.
So, mobilize yourself and start moving: walking, running, climbing stairs, dancing, exercising with body weight etc. Whatever you choose, it will keep your body burning at a good level and will help you reach your goal.
The minimum required for health and long-term support for a weight loss diet, without getting stuck, is 200 calories/ day burnt or consumed by movement.
Start easily, without efforts, to make you lose your motivation, progress gradually so that you get to do as much movement daily. You will feel extraordinary, and the results will be tailor-made.
Find below examples of workouts performed only with body weight:
9. Proper hydration
Our body contains 70% water, so hydration is an essential component of our diet, whether we are on a diet or not. Consume 2-3 liters of water per day, as it supports detoxification processes in the body.
Hydration plays an essential role in the weight loss process, so hydrate yourself properly, but not with sweet and hyper-caloric drinks, but with energizing fruit smoothies in the first part of the day and before workouts, water, and unsweetened teas for the rest of the day.
10. Planning and monitoring
Like any major project, the success of your weight management program depends on careful planning and attention on details.
Here is a minimum of planning activities that lead you to the ideal weight:
• Plan your meals for the next day, the day before.
• Buy a kitchen scale and use it until you can properly evaluate the quantities and portions of the food.
• Make a complete shopping list that also includes the stores you buy from and make sure you always have the right food at hand.
• Keep a Food Journal, as it has been shown that people who daily record everything they eat, do better than those who do not. If you are a person who refuses to make the effort, chances are you need it the most.
Moreover, you would be surprised to find out what benefits you can have from keeping a journal. My advice is to try.
What will be the result?
• Reducing body weight and shaping the figure
• Endurance, freshness, well-being
• Detoxification, elimination of toxic residues from the body
• Improving digestion, restoring intestinal functions
• A better disposition, a state of gratitude
• Regaining an attractive appearance
• Regaining self-confidence
A healthy diet and regular physical exercise not only improve your physical appearance and health but also give you the energy to cope with daily stress.