Lose weight and stay slim is difficult, but not impossible. Read on to find out secrets to losing weight without mistakes what really works and how these strategies tip the scales in your favor.
1. There are so many diets, which one to choose? Is there a simple way to lose weight?
A: Certainly. Experts say that noticing every day what you eat is probably the most effective strategy for losing weight. This ” food diary ” is one of four axes of the National Weight Control Registry in the United States, consisting of people who have lost 12 kg or more and have maintained their weight for at least one year.
Most people do not realize everything they eat. Studies show that dieters underestimate their caloric intake, sometimes by 50 %. The food diary eliminates this problem because it contains black and white everything we ate. A simple notebook will do the trick. Write down everything you eat and drink. Then, consult a specialized book or go to a site like les-calories.com to estimate the corresponding number of calories each day. Some foods move you away from your goal? Eliminate them and you will start losing weight.
2. What should be my daily goal in terms of calories?
A: Here’s a tip: add a zero to your weight in pounds. This number represents your basic metabolism (MB), your essential energy needs: 1 kg = 2.2 lb – by multiplying your weight in kilo by 2.2 you get the corresponding number of pounds. Multiply your MB by one of the following numbers based on your physical activity, to find out the daily number of calories needed to maintain your weight.
Sedentary = 1.2
Low Active = 1.5
Active = 1.75
Very Active = 22
If your weight is 150 lbs, your MB is 1,500. If you do a little physical activity, multiply 1,500 by 1,5, which gives 2,250. In this case, the number of calories you need to maintain your current weight is 2,250 a day. To lose 500 g (1 lb) a week, cut 500 calories a day.
Do you know this calculation before reading secrets to losing weight without mistakes? I hope it will be useful.
3. Calories, it’s boring. I could not just watch the carbohydrates?
A: A diet low in carbohydrates (or carbohydrates) speeds up weight loss, especially at the beginning of the diet. In a study published in the American Journal of Clinical Nutrition, subjects who followed a diet low in carbohydrates for 12 weeks lost 5 kg on average, while those who followed a low-fat diet lost only 2, 5 kg.
A low carbohydrate diet is, in fact, a low calorie and high protein diet. A burger with a salad instead of fries and a sugar-free beverage is a meal low in carbohydrates and calories. On the other hand, low carb diets are easier to handle because the proteins and fats that are stored create a feeling of fullness.
However, In the third secrets to losing weight without mistakes,we learn that there is one side to the coin: studies show that, over a year, the weight loss attributable to such a diet slows down and stabilizes at the level of a low-calorie diet: people get tired of “sandwiches without bread “or bored rice. If your goals are short term, a low carb diet will do the trick. For good long-term habits, choose a low-calorie diet.
4. Do I have lunch, even if I’m not hungry?
R: Yes. People who lose and maintain weight loss have breakfast. People who give up breakfast take back calories in the day. Researchers from Vanderbilt University in the United States recruited obese women who did not eat breakfast. All started a diet at 1,200 calories/day. One group continued to eat only dinner and supper. The other group had lunch, dinner, and dinner. Twelve weeks later, subjects in the group with lunch lost 7.5 kg while the others lost only 6 kg. The group with lunch was better than 1,200 calories. A lunch also restarts the metabolism, slowed down during the night.
5. I constantly cheat because I like to nibble. Am I doomed to be overweight?
R: No. Snacks are an essential part of weight loss. This cuts cravings and prevents you from eating too much at meals. Choose a snack of fewer than 150 calories and, when possible, high volume, but low in calories, such as fresh grapes, popcorn, or a cup of broth. Include them in your diet (vegetable juice is very nutritious, so excellent). Add as much protein as possible. And do not condemn the fat completely; unsaturated fat, peanut butter, nuts, and avocados help you feel full and help you lose weight.
Some examples of good snacks include:
• a glass of vegetable juice
• a hard-boiled egg
• baby carrots with a little hummus
• a piece of low-fat cheese with rye crackers
• a granola bar containing at least 5 g fiber and less than 150 calories
• half an apple with peanut butter
• 6 dried apricots
• 1 cup low-fat yogurt (add fresh fruit)
• 16 to 20 almonds
• 10 peanuts in the shell (to slow down the pace)
• a frozen 88 calorie caramel bar or six squares of bittersweet chocolate (to soothe a “chocolate crisis”).
6. If I decrease calorie intake, do I still need to exercise?
A: Yes, for a reason of balance. Fewer calories reduce weight in the short term, and exercise prevents it from coming back. In the National Weight Control Registry study, 90% of the subjects who lost weight and did not get it back, exercised regularly. You know, even light exercise burns calories and increases muscle mass. And the bigger your muscle mass, the more calories you’ll burn, even at rest. Diet alone can be effective at first, but sooner or later you will reach a metabolic plateau – and that’s when it will become essential.
The University of Washington’s Faculty of Medicine has shown that people who have cut 230 calories a day for a year without exercising have lost weight, but also muscle mass, strength, and aerobic capacity. Those who exercised without cutting calories lost an equivalent weight without sacrificing muscle mass.
So, between cutting calories and exercising, it’s better to exercise, even if it’s a light program or a lot more. For example, when researchers at Houston’s Baylor School of Medicine submitted 127 people to either a single diet, an exercise program, or a combination of both, all participants lost a similar weight in the first year. After two years, those in the diet had gained 1 kg more than their weight at the beginning, while the other two groups had maintained a loss of 2.5 kg.
7. I walk regularly, but I would like to burn more calories. What can I do to lose weight faster?
R: First, congratulations on your attendance to walk! You will see the results. But if the pounds do not drop fast enough, there are still several options (in addition to lowering calories). For example, you can walk longer, more often, or choose a route with climbs. The walking sticks allow a calorie expenditure of up to 40% by soliciting the upper body.
One of our favorite things is training with periods of greater intensity. These are peak intervals. This increases stamina and burns more calories without lengthening the walk. Here: After 5 minutes of walking, increase the pace for 30 seconds, then return to your usual pace. Gradually increase the number and duration of these periods of increased activity. Presumably, these tips will require new muscle fibers that will burn more calories without forcing you to a more demanding training time or rigor.
If you have not done so already, you will want to increase your muscle strength. More than aerobic exercise, strength-seeking movements help burn calories long after training. Start with simple movements like knee pumps and straightening three times a week.
8. Is it true that stress impairs the ability to lose weight?
A: Of course, just like lack of sleep. When you are tense, your body releases hormones, including adrenaline that makes you feel better, but also cortisol that has a devastating effect on weight. It is a powerful stimulant of appetite. He is responsible, in part, for the frequent movement of stressed people to the cookie jar and the fridge. In addition, high levels of cortisol appear to stimulate the growth of fat cells in the abdomen, triggering the deposition of fat related to heart disease and insulin resistance. If outdoor walks are not enough to reduce stress, focus on relaxation.
Are you agree with these secrets to losing weight without mistakes?