There is a better way to lose weight. These dieting tips can help you avoid diet problems and achieve lasting success in weight loss.
What is the best healthy diet for weight loss?
Choose any diet book and claim to keep all the answers to lose successfully and lose all the weight you want. Some claim that the key is to eat less and exercise more, while others believe that lowering fat is the only way to do it, while others describe the elimination of carbohydrates. So what should you believe?
The truth is that there is no single solution for permanent healthy weight loss. What works for a person may not work for you, because our bodies respond differently to different foods, depending on inheritance and other health factors. To find the right weight loss method for you, it will probably take time and require patience, commitment and some experience with different foods and diets.
While some people respond well to calculating calories or similar restrictive methods, others respond better to having more freedom to plan weight loss programs. Being free to avoid fried foods or reduce refined carbohydrates can lead to success. Therefore, do not feel very frustrated if the diet that works for someone else is not working for you. And don’t hit yourself if you show that any diet is too restrictive to follow. In the end, the diet is for you only if you can follow it over time.
Remember: Although there is no easy solution to lose weight, there are many steps you can take to develop a healthy relationship with food, inhibit emotional triggers to overeat and achieve a healthy weight.
Four popular weight loss strategies
Some experts believe that controlling your weight successfully becomes a simple equation: if you eat fewer calories than you burn, you will lose weight. It sounds easy right? So why is it so difficult to lose weight?
- Weight loss is not a linear event over time. When you reduce calories, you can lose weight in the first few weeks, for example, and then something changes. Eat the same amount of calories but lose less or no weight. This is because when you lose weight, you lose water and fat-free tissue, as well as fat, your metabolism slows down and your body changes in other ways. Therefore, to continue losing weight every week, you must continue to reduce calories.
- Calories are not always calories. Eating 100 calories of high fructose corn syrup, for example, can have a different effect on your body than eating 100 calories of broccoli. The trick of continuous weight loss is to get rid of calorie-filled foods, but not make yourself feel full (like candy) and replace them with foods that fill you without being loaded with calories (such as vegetables).
Many of us don’t just eat to please hunger. We will also eat to rest or relieve stress, which can block any weight loss plan quickly.
There is a different way to show weight loss that identifies the problem as not a problem of consuming too many calories, but rather the way the body accumulates fat after consuming carbohydrates, especially the role of the hormone insulin. When you eat a meal, carbohydrates from food enter the bloodstream like glucose. To keep blood sugar levels under control, your body always burns this glucose before burning fat from a meal.
If you eat a meal rich in carbohydrates (a large amount of pasta, rice, bread or chips, for example), your body releases insulin to help all this glucose flow into the blood. In addition to regulating blood sugar levels, insulin does two things: it prevents fat cells from releasing fat so that the body burns as fuel (because its priority is to eliminate glucose) and creates more fat cells to store everything you want. The body cannot burn. The result is that you are gaining weight and your body now needs more fuel to burn, so you eat more because insulin only burns carbohydrates, craves carbohydrates and begins a vicious cycle of eating carbohydrates and gaining weight. To lose weight, of course, you must break this cycle by reducing carbohydrates.
Most low carb diets recommend replacing carbohydrates with protein and fat, which can have some long-term negative effects on your health. If you try a low carb diet, you can reduce your risks and limit your consumption of saturated fats and trans fats by choosing lean meats, fish, vegetable sources of protein and low-fat dairy products and eating lots of lush, green leaves. Starchy vegetables.
It is the mainstay of many diets: if you do not want to gain weight, do not eat fat. You can walk down the aisle of any grocery store and you will be bombarded with low-fat snacks, dairy products and canned foods. But although our low-fat options have exploded, our obesity rates have also increased. So why didn’t low-fat diets work for many of us?
- Not all fats are bad. Healthy or “good” fats can actually help you control your weight, control your mood and fight fatigue. Unsaturated fats found in avocado, nuts, seeds, soy milk, tofu and fatty fish can help you fill it, while adding some delicious olive oil to a vegetable dish, for For example, it can facilitate a healthy diet and a better quality Your integral diet.
- We often make the wrong compensation. Many of us make the mistake of changing fat to empty calories from sugar and refined carbohydrates. Instead of eating whole milk, for example, we eat little or no copy of sugar full of fat to compensate for the loss of flavor. Or we change the bacon for a hearty breakfast with cakes or cakes that cause rapid spikes in blood sugar.
Follow the Mediterranean diet
The Mediterranean diet focuses on eating good fats and good carbohydrates along with large amounts of fresh fruits and vegetables, nuts, fish and olive oil, and only small amounts of meat and cheese. The Mediterranean diet is more than just food. Regular physical activity and sharing meals with others are also key ingredients.
No matter what weight loss strategy you are trying to do, it is important to stay motivated and avoid common dietary defects, such as emotional eating.