best weight loss advice

Best weight loss advice to follow

This article provides the best weight loss advice for proper understanding of the problem of excess weight, helps to set priorities in solving this problem, and determines the direction of the weight loss journey. And in short, to answer the question “How to lose weight correctly?”

Is it overweight? Not everyone who has decided to fight with extra pounds, they are, indeed – overweight. Aim data does not support a subjective assessment of one’s body on being overweight.

Many people, often in pursuing physical perfection, achieve consistency with an individual image, and all that separates from it – consider it excessive. Here, it is enough to correct the figure with the help of exercise on some parts of the body.

Therefore:

CALCULATION ACCORDING TO ANATOMICAL AND CONSTITUTIONAL PARAMETERS AND DETERMINING ONE’S WEIGHT STATUS

The Body Mass Index (BMI), recommended by the World Health Organization, is used to diagnosing overweight:

BMI = Body weight (kg) / height (m?).

If according to the results of the calculations, you fall into the category – overweight, then you should understand that if you keep the usual lifestyle and diet in the future, you can already pass into the obesity category. You should start weight loss measures immediately and follow our best weight loss advice.

Motivation

The goal to lose weight is not different from any other goal. It is a strategic notion, and to achieve the goal, as well as to keep the result, it is necessary to start any journey precisely by defining the goal of this journey.

First, you need to separate the concepts of a goal and a task. Weight loss is a task to be accomplished, and it answers the question, “what needs to be done?” And the goal of weight loss should answer the question, “Why is it necessary to do all this?”

best weight loss advice

With weight loss, we can define the goal through motivation. The person should realize motivation. Only then it is possible to count on stability against challenges and stresses, which invariably accompany everyone during the period of weight loss.

Everyone has motivation: Health. Excess weight is foremost a threat to health: the risk of various diseases of the cardiovascular, respiratory, digestive systems, disorders of the musculoskeletal system, the genitourinary system, skin lesions, endocrine diseases. Expansion of physical opportunities: it is easier to perform normal daily physical activities (it is easier to upstairs, do housework, just walk), the opportunity to engage in their favorite sports, active recreation, active tourism, etc.

Other goals, which for many are a significant incentive:

– To regain a familiar closet,

– clothing style,

– to be in the trend of fashion trends,

– to be an object of pride for themselves and their loved ones, etc.

When a goal is defined, it should be constantly cultivated, so that in moments of crisis, when you “lose heart” and there is a temptation to stop halfway, it plays the role of an ambulance to help the will to win.

FINDING THE CAUSES OF OVERWEIGHT AND THEIR ELIMINATION.

Take note right away that it is necessary to do it under the guidance of a competent medical supervisor.

The primary reason for being overweight is that the intake of energy from food exceeds its consumption, and it accumulates in fat cells (adipocytes). That can result from several factors.

Improper nutrition: both in quantitative and qualitative terms. The mean point I would like to draw your attention to is that a competent approach excludes fast weight loss (over 5 kg per month, optimally 2-3 kg per month). Requests to lose weight within a week are naïve and suggest an extreme need for it in those who ask them. The long-term accumulation of extra pounds in the body suggests a long-term project to get rid of them without health shock.

best weight loss advice ever

You often hear an argument like: I eat a little, but I still get fatter.

If extra is deposited, it means that the excess came in with food.

The best weight loss advice and most effective way are to assess your usual diet and keep a food diary for two weeks. It should show:

the time of meals,

the amount and composition of meals eaten,

the number of fluids you drink,

the time and quantity of drinking alcohol.

For further analysis and work on developing correct eating habits, the information about the food intake conditions (after psychological stress, before/after physical activity) is also helpful.

The analysis of the food diary and dietary adjustments should be carried out by a nutritionist based on the calculation of the daily requirement for a particular person, as individual characteristics, physiological characteristics, household chores, level of physical exercise, etc. are taken into account.

It is necessary to distribute the energy content of the diet during the day: the most caloric intake should be during the day with maximum physical activity when they can be fully used.

Common mistakes in the diet:

Lack of breakfast,

Snacking on the go,

Dinners, which sometimes exceed the daily physiological need for energy.

The best weight loss advice and general recommendations for proper nutrition for weight loss:

One should reach a caloric deficit of 500-700 kcal/day or about 30% of the calculated caloric value. We should not reduce the daily energy value for women below 1200 kcal, for men below 1500 kcal.

Decreasing the daily caloric intake below these figures is not safe and makes no sense in the long run because quickly lost kilograms change the metabolism in such a way, this way that the organism, to preserve itself after the dietary tests over, intensively recovers what it has lost.

You should eat frequent meals (every 2.5-3 hours) in small portions if possible. The last meal should be no later than 7:00 p.m. or, optionally, no later than three hours before bedtime.

It is necessary to take food slowly and to chew it thoroughly. Here, the nutrients that come with the food have time to “give a signal” to the satiety center. Eating in a hurry causes the satiation signal to be perceived too late when the stomach is full, i.e., the person has eaten too much.

Japanese and other Asian cuisines that use chopsticks to eat are very helpful.

First, it is part of their philosophy of life, where eating is almost a ritual that affects health and longevity.

Second, chopsticks do not allow one to take a large portion, but as much as one can chew thoroughly.

In addition, it increases the time of eating, and the body has time to get a signal of satiety just in time; as a result, the feeling of fullness appears after a much smaller portion eaten than with a fast meal.

Increasing water intake also helps with weight loss. In our best weight loss advice, we recommend taking 500 ml of water before each main meal.

To avoid unnecessary stimulation of appetite and digestive organs, there should be no stimulant products in your diet: strong broths, pickles, pickles, fried food, hot spices, alcohol.

You should pay special attention to excluding alcoholic beverages, which are high-calorie products: the energy content of 100 grams of alcohol is 700 kcal, which is approximately equal to the energy content of 100 grams of butter.

Hypodynamia

Hypodynamia (sedentary lifestyle). Physical activity is a necessary part of achieving the right energy balance, both during weight loss and for maintaining weight after we achieve the result.

Exercise for weight loss should be:

Limited dosage;

built-up gradually;

can be moderate, (performed for 1 hour without fatigue);

can also be intense (fatigue appears after 30 minutes).

In our best weight loss advice, we recommend 4-5 hours of moderate-intensity physical activity per week or 2.5-3 hours of high-intensity physical activity per week. The energy expenditure during such activities is 2000-2500 kcal.

Walk every day for 30 minutes. One of the best types of activity for weight loss is interval walking – 2-3 minutes at a usual pace, 2-3 minutes of acceleration, then slow down the pace and go to a normal pace (2-3 minutes). Or run for 15 min. Sports games lasting 45 minutes. (volleyball, basketball, soccer, etc.) Five times a week for 1-1.5 hours – swimming, shaping, aerobics, tennis, etc. Workouts in the gym with weights for building muscle mass.

It is better to rotate the different physical activities.

The most effective way to lose body weight and the best weight loss advice is losing fat during exercise before breakfast. During daytime and evening workouts, we recommend eating at least 3 hours before them.

Disorders of the endocrine glands

Hormonal imbalances cause overweight in 5-10% of cases. If a traditional comprehensive weight loss program (healthy diet and exercise) does not have a positive effect, a consultation with an endocrinologist is necessary.

The doctor will determine his opinion based on the examination and the results of laboratory tests that provide information about the function of the endocrine organs (thyroid gland, adrenal glands, sex glands, the endocrine part of the pancreas).

Based on the information got, the endocrinologist will develop a plan of therapeutic and preventive measures.

What is the best weight loss advice and essential to remember when losing weight:

One in the field is not a warrior. You need the professional support of specialists (nutritionist, physiotherapist, endocrinologist, psychologist) and people close to you. You are a force together. All your efforts will not pass without a trace, and you will get the desired result. Always keep in mind your goal and the motives that lead to it.

Do not relax when you get the desired result. Do not give up your newly gained healthy eating habits and active lifestyle: extra kilograms are always under your control.

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