The number of people fighting overweight is constantly growing. Therefore, it is not surprising that finding a diet for quick weight loss for every taste is not difficult. According to WHO, about 25% of people worldwide are overweight or obese, and most of them have experimented with newfangled diets for rapid weight loss at some point in their lives. However, studies show that "extreme" weight loss – not only ineffective in the long run, but also harmful to health. In this regard, estet-portal.com in this article will tell you how to lose weight correctly and keep the results for a long time.
What to Avoid to Lose Weight Properly
Extreme diets are generally characterized by severely restricting the amount of calories a person consumes per day in order to lose weight as soon as possible. Of course, the results of such nutrition plans in a few weeks will be clearly visible. However, it is important to understand that in conditions of lack of nutrients, the body loses not only fat – muscle tissue is also depleted.
The loss of muscle tissue that occurs with strict diets leads to a slower metabolism.
Specialists explain that strict diets first lead to a loss of water weight, but after that the body begins to draw energy not only from fat, but also from muscle tissue, which negatively affects the metabolic rate. A slow metabolism leads to weight gain over time. Therefore, it will not be possible to lose weight correctly and without harm to health with the help of such diets.
Why do muscles suffer during fasting? It's all about the energy that the body begins to save in the absence of nutrients. Since the lion's share of it is spent by muscle tissue and goes to maintain it, in economy mode the body has to sacrifice a certain amount of it.
Why it is important to lose weight correctly: the dangers of rigid diets for health
A study published in The Journals of Gerontology showed that calorie restriction leads to lower energy expenditure. This means that a very low-calorie meal plan will cause your metabolism to slow down, making it much more difficult or impossible to lose weight later on.
Moreover, severely restrictive diets cause the body not to receive the required amount of nutrients. In other words, if you eat only 800 calories a day, you run the risk of nutritional deficiencies.
The negative consequences of such diets are also:
- osteoporosis;
- depression;
- kidney stones.
To avoid these complications, it is important to follow a viable strategy that helps you lose weight correctly.
What you need to do to lose weight correctly: recommendations from experts
First of all, it must be remembered that long-term results can only be achieved through gradual weight loss. Thus, in order to lose weight correctly, it is necessary to develop the habit of eating right and follow it for many years. Experts also recommend regular exercise.
To lose weight, you still have to limit the usual number of calories consumed. This is evidenced by the results of a recent study published in the Journal of Research in Medical Sciences: the most effective weight loss strategy – sensible calorie restriction, especially when combined with low glycemic index foods and reduced fat in the diet.
Specialists Harvard Health Publications recommend that those who want to lose weight correctly reduce their daily calorie intake by 300–500 kcal.
To lose weight properly, you need to develop the habit of eating right and follow it for many years.
For example, if your usual diet – 2500 calories, adjust the diet in accordance with the recommendations of experts and reduce this figure to 2200 kcal. The body will need some time to adjust to such a slight calorie deficit, after which they can be reduced again.
Just make sure you don't eat less than 1200 kcal (for women) or 1500 kcal (for men) per day and your meals – balanced and includes healthy fruits and vegetables.
A qualified nutritionist will help you develop an optimal nutrition plan and level of physical activity, based on the individual characteristics of your body. Also, for successful and proper weight loss, it is necessary to exclude diseases that can become an obstacle on the way to weight loss.
To lose weight correctly, you need to remember: diets – no, proper nutrition – yes
It is very important to understand that the advertised rigid diets not only do not provide a long-term effect, but can also significantly harm the body, especially weakened by one or another disease.
According to experts, in order to lose weight correctly, you need:
- ensure the health of the body (exclude the presence or cure possible diseases);
- adjust the diet so that it is dominated by healthy foods (maximum fresh vegetables and fruits, minimum fried foods, sugar, a small amount of meat and fat);
- eat only high-quality products;
- give up bad habits;
- make physical activity an integral part of every day (whether walking, running, exercising at home or in the gym).
Read also: Adaptive thermogenesis: why the lost kilos come back
Another advantage of healthy eating over a variety of trendy diets is that sticking to such a diet is much easier in the long run, and the results are long-lasting. Therefore, estet-portal.com recommends not chasing fast weight loss, but trying to lose weight correctly and without harm to health, while consulting with a qualified doctor.
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