Diet (losing weight)
What is a diet?Lose weight and go on a diet are in principle quite simple if the person concerned has an iron will and integrated scientifically proven methods for weight loss in his everyday life.
The diet describes a nutritional plan designed to reduce weight loss. It is created on the basis of previous eating habits or completely independent of this planned and should allow humans to gradually get rid of excess stored fat or body weight.
The goal of dieting or losing weight is usually a lean body that is gentler on general health and is perceived by most people to be more aesthetically pleasing. Therefore, the diet is started not only for health reasons, but also out of the own, individual motivation to look better and to develop more self-confidence.
Shapes & Types
Weight loss diets and instructions are often advertised in women's magazines, while others are developed by scientists according to current scientific and medical findings and studies. The variant from the women's magazine is referred to as a diet, as it focuses on omitting certain foods and thereby put the body in a state of deficiency. Because he no longer gets all the nutrients he needs, he should lose weight because he can no longer feed his mass.
However, these approaches do not work, because the body does not decrease in case of nutrient deficiency, but retains all the fat cells he has in order to be able to use them for energy if necessary. He then enters a traumatized state in which he stores the fat cells after the diet all the more vehemently and immediately increases lost weight again to have enough energy for another phase of the deficiency. This situation is also known as the yo-yo effect.
The more scientifically recognized forms include, for example, low carb diets or approaches that seek to keep insulin levels low. Both are based on the fact that human beings need protein, slightly less carbohydrates and only a minimum of healthy fats. Functioning approaches also include a sports program that is dominated by strength or endurance training, depending on the nature of the sport. It is the goal in a healthy way to absorb less energy (calories) through the diet than the body needs for its daily functionality and movement.
Practice & application
The diet or weight loss must fulfill some important criteria in order to be successful in practical use: it must be feasible in the long term and lead to a lasting change in the diet. In addition, a sports program is important, which should also be carried out in the long term.
The first approach could be to eliminate convenience foods altogether and instead switch to natural, fresh foods that contain no industrial pollutants or unnecessary ingredients. In this way, the body gets all the nutrients it needs, so it no longer needs to trigger cravings to get to the required missing nutrients.
Half of the diet should consist of protein (protein), while only about 10% should be made up of healthy fats such as meat (preferably poultry meat), fish or natural oil. The remainder, on the other hand, may consist of carbohydrates - unless you try a low carb diet that uses only minimal amounts of carbohydrates.
You do not even have to be physically active on most diet programs every day of the week. Special training methods for people on a diet make it possible to go to the gym for only a few days and to work out only briefly there. It's about building fast and effective muscles: they have a high basal metabolic rate and will start to eat up the stored fat cells.
6 rules for losing weight
1. Reduce your diet with saturated fats. (eg pork, fried chips, fries and cheese) Use olive oil or thistle oil for salads instead. Eat more steamed or lightly roasted poultry or fish.
2. Decrease your diet with white flour products that have too much energy in the form of carbohydrates and quickly make you hungry again. (eg rolls, white bread, cakes, pizza, pasta) instead eat wholemeal bread and wholemeal pasta. Although they usually have just as much energy as white flour products, they last much longer.
3. Decrease your diet with high-sugar foods. (eg all sweets, chocolate, ketchup, cola, lemonade, champagne, cocktails, cake, cake) If you like it sweet, put on the natural sweetness of honey. But only in moderation.
4. Do not drink alcohol or alcohol, because it has a lot of energy. A beer has about 100kcal. Four bottles of beer make as much energy as a meal or 1 1/2 bars of chocolate. Of course, there is nothing wrong with a glass of red wine a week. On the contrary, it should promote the bleeding.
5. Build more normal exercise in your everyday life. Instead of using the elevator, use the stairs. Instead of driving, use your bike for shorter distances. Do not sit in front of the TV or computer on days off. Get creative with movement. (eg cycling, walking, going for a walk, gardening, playing with the children in the playground)
6. Exercise your muscles. Muscles literally eat energy. The more muscle you have, the more energy and greasy body mass you lose automatically, even while you sleep! Plus, it has the great effect of reducing the number of wear disorders and less cardiovascular disease. It's best to do light weight exercises at home (eg, pushups) or in a gym one day. There are also many strength programs through your health insurance or prescribed by the doctor. Take advantage of these offers. Furthermore you try to do cardiovascular-training regularly (eg jogging, swimming, fast walking, nordic-walking)