There is a better way to lose weight. These dieting tips can help you avoid diet problems and achieve lasting success in losing weight.
What is the best diet for healthy weight loss?
Choose any diet book and it will state that you will retain all the answers to successfully lose all the weight you want and do not leave it. Some claim that the key is to eat less and exercise more, while others believe that low fat is the only way to do it, while others describe the elimination of carbohydrates. What should you believe?
The truth is that there is no single solution for permanent healthy weight loss. What suits a person may not work for you, because our bodies respond differently to different foods, depending on genetics and other health factors. To find the right weight loss method for you, it is likely to take time and require patience, commitment and some experiments with different foods and diets.
While some people respond well to calculating calories or similar restrictive methods, others respond better to greater freedom in planning weight loss programs. Being free to avoid fried foods or reduce refined carbohydrates can lead to success. Therefore, do not feel too frustrated if a diet that works for someone else does not work for you. And don’t hit yourself if any diet is too restrictive to not stick to it. In the end, the diet is right 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, curb emotional triggers to overeat and achieve a healthy weight.
Four popular weight loss strategies
1. Reduce calories
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 lose weight so much?
- 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 lean 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 persistent weight loss is to get rid of high-calorie foods, but not make yourself feel full (like candy) and replace them with foods that fill you without loading calories (such as vegetables).
- Many of us do not eat simply to satisfy hunger. We also turn to food to rest or relieve stress, which can hamper any weight loss plan quickly.
2. Cut the carbohydrates
A different way of showing weight loss defines the problem as not a problem of consuming too many calories, but the way the body accumulates fat after eating carbohydrates, especially the role of the hormone insulin. When you eat a meal, food carbohydrates enter the bloodstream as glucose. To keep blood sugar levels under control, your body always burns this glucose before burning fat from food.
If you are eating a carbohydrate-rich meal (lots 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 firing fat and burns the body 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. Since insulin only burns carbohydrates, you crave carbohydrates, so a vicious cycle of carbohydrate intake and weight gain begins. To lose weight, go to the logic, you need to 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 are trying a low carb diet, you can reduce your risk and your intake of saturated and unsaturated fats by choosing lean meats, fish and vegetable sources of protein, low-fat dairy products and eating lots of leafy green leaves. – Vegetables with starch.
3. Reduce fat
It is the mainstay of many diets: if you do not want to gain weight, do not eat fat. You can walk through 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, obesity rates have also exploded. Why did low-fat diets not work in many of us?
- Not all fat is bad. Healthy or “good” fats can actually help you control your weight, as well as control your mood and fight fatigue. The trans fats found in avocados, nuts, seeds, soy milk, tofu and fatty fish can help fill them, while adding some tasty olive oil to a vegetable dish, for example, can facilitate a meal Healthy and improve quality. Your general 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 full-fat yogurt, for example, we eat low-fat or non-fat versions to compensate for the loss of flavor. Or we change the bacon for a fat breakfast with cakes or cakes that cause rapid spikes in blood sugar.
4. 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.
Whatever weight loss strategy you are trying to do, it is important to stay enthusiastic and avoid common dietary defects, such as emotional eating.