Weight loss guide

Weight loss guide

There are a large number of diets for weight reduction. One of the best known, we locate that the low-carb diet, the mono-diet or even the hypoglycemic diets. However, regardless of the accomplishment of short-term weight reduction objectives, these diets don’t provide lasting outcomes. The very best method to eliminate fat is to blend a top nutrient supplement with regular physical activity.

  • Weight reduction between 500g and 1kg a week
  • All meals groups must be reflected
  • Physical action integrated into the app
  • Function on positive body image and self-acceptance
  • Must Allow the development of healthy eating habits over the Long-term

The primary principles of this diet

Any weight loss or gain is the effect of a change within our caloric consumption. To achieve what’s known as the energy equilibrium, we have to invest as much energy as we all have.

To shed weight, it is, thus, necessary to make a negative equilibrium, which is, to burn off more energy compared to calories consumed. Losing 0.5 kg each week, a sensible target is equal to paying 3,500 calories more than you have. This means a negative energy balance of 500 calories every day, which can be accomplished via a blend of moderate dietary restriction and regular physical activity.

Many factors can interfere with the varying of calories eaten. By way of instance, it’s been proven that the nutrient value of meals to the nutrition label maybe 20 to 30 percent lower or higher. Anyway, the quantity of energy that a food contains in the shape of calories isn’t necessarily the sum of energy we consume, use or store. We consume less energy out of transformed fats and carbohydrates since they’re more challenging to digest.

Additionally, we consume more energy from food that’s cooked since these procedures break down animal and plant cells, thus raising their bioavailability. Ultimately, based on the kind of bacteria within our intestine, some individuals have a better capability to extract energy/calorie in the walls of plant cells compared to others. These varieties of bacteria would be the bacteroids. Simply speaking, not everything is only a matter of calories ingested.

These acts represent about 60 percent of their daily calorie expenditure. The greater our basal metabolic rate, the greater our everyday energy expenditure. But, drastic diets decrease basic metabolism. By going to a diet, our body switches and cleanses into energy-saving mode. Because of this, less energy is expended in rest and the danger of gaining weight is a lot greater. Moreover, age isn’t on our side. By age 20, our basal metabolic rate would fall by 2-3% each year. That is why the older you get, the tougher it is to shed weight.

On the flip side, muscle mass and physical activity levels boost fundamental metabolism, and so energy expenditure. This underscores the significance of adding weight training within our physical activity regimen.

What’s the best diet to eliminate weight?

In case you choose to shed weight, it’s highly advisable to do it sensibly. The extreme strategies are too restrictive: quite low in carbs, the entire exclusion of particular foods or food groups and lots of food bans. This may result in food compulsions and also a feeling of lack of control. This contributes to a sense of collapse and another regime is launched again. It’s the vicious circle that starts. The more people do, the physical and psychological health risks collect. When it existed, we would understand it quite a while ago!

  • Pictures of ideal bodies
  • Utilization of so-called”organic” and”fat-burning” goods
  • No requirement for bodily exercise
  • Very rapid weight loss (5 kilos in two weeks as an Example )
  • Guaranteed weight loss
  • Accepted with a pseudo-specialist
  • Bogus and unreferenced clinical trials
  • Can it be supervised by recognized caregivers: dieticians, kinesiologists, psychologists, physicians, and many others?
  • Can this process imply a sensible weight loss goal (5 to 10 percent of the initial weight)?
  • Can its aim to get a moderate speed of weight reduction (no greater than 0.5 to 1 kg a week)?
  • Does this provide personalized guidance that accounts for our way of life and our emotional and nutritional demands?
  • Can the diet concentrate on variety and doesn’t remove any foods or food groups?
  • Can the diet instruct to rely on inner feelings of hunger and satiety?
  • Can this strategy promote regular physical activity?
  • Ultimately, does the strategy promote a slow and non-drastic shift in our lifestyle?

Can you answer yes to all the last questions? This procedure, therefore, has many benefits that encourage realistic, secure and lasting weight reduction. But when you’ve answered no to your the majority of the prior questions, then you might choose to research other options as it doesn’t encourage realistic, sustainable and healthy weight loss.

The way to specify a fantastic weight loss target? These are known as SMART objectives.

Write a contract on your own. These goals shouldn’t only be linked to weight reduction, but also something stronger. Set a non-food reward method. When you accomplish your objectives, treat your self, purchase a massage, a display ticket, etc..

If your waist or weight dimensions are ordinary and you still wish to shed weight, what should you do? When it’s merely a matter of look, start looking for advancement within your body picture. If your weight is normal but your lifestyle isn’t healthy, this might be a great reason to modify your diet plan. Of course, you would shed weight.

For individuals whose weight is currently in the”healthy” weight class, it’s far better to attempt to accomplish a balanced weight reduction. The balance weight is the one where you feel great physically and emotionally. It’s unique to each and exceptional. The”set point” concept, developed in 1982 by Bennett and Gurin, suggests that there is a control system incorporated into every individual, a sort of inner thermostat to body fat. For many folks, this balance weight could be greater compared to others. This will explain why some individuals have trouble losing weight beyond a certain stage. Simply speaking, our weight could be physiologically predisposed about a weight range which the body will attempt to keep, even if it isn’t that the”healthy” weight loss.

Several variables determine this balance weight:

  • Heredity (a very significant variable )
  • Era (balance weight gains with age)
  • Fundamental metabolism
  • Physical action
  • Eating customs

Simply speaking, if your weight remains steady, despite all of the attempts, ask yourself the question, perhaps your body isn’t designed to go any farther.

What’s the correct speed of weight reduction?

If you’re overweight or obese, losing just 5 to 10 percent of your weight over 6 weeks significantly reduces your chance of cardiovascular disease and other health ailments. The recommended rate of fat loss, to remain healthy is 0.5 to 1 kg each week. Slimming down at this speed can allow you to keep your weight then and provide you time to incorporate your new way of life. Maintaining moderate weight loss over a lengthy interval is far better than losing a great deal of weight and then gaining it back since it’s been demonstrated that when folks recover their lost weight, they mostly recover fat tissue (fat mass) and don’t return to their muscle mass. If you would like to shed over 10 percent of your body weight, then wait till you keep that weight loss for at least 6 weeks before continuing.

Prohibited foods and meals let in a fat loss diet

In a well-managed weight reduction diet, there aren’t any food bans. All meals have their place, just the frequency of ingestion is crucial. Some foods with high nutrient value are going to be consumed daily, although some are going to be absorbed in moderation only for enjoyment. Here’s a list of a few foods to promote and others to medium.

Preferred foodsFoods to be consumed in moderation
  • Vegetables
  • Fruits
  • Crudités
  • Cereals
  • Bread
  • Olive
  • Rapeseed and flax oils
  • Poultry
  • Pisces
  • Tofu
  • Eggs
  • Seafood products
  • Oilseed plants
  • Grains
  • Spices and herbs
  • Water and herbal tea
  • Refined
  • Cereals while butter bread
  • Cream and oils rich in Omega-6
  • Red meat
  • Cold meats
  • Industrial sauces (ketchup, mayonnaise, etc.)
  • Sugar and sweet
  • Prepared Products
  • Dishes
  • Processed products
  • Pastry shop
  • Pastries, biscuits
  • Confectionery
  • Salt
  • Fast food restaurants
  • Sodas
  • Industrial fruit juices
  • Alcohol

A typical day of diet program weight loss

The ideal ratio for weight management would be 30% for protein, 40% for carbohydrates and 30% for fat.

Here is a weight loss program that meets these ratios*

Morning
  • 2 slices of wholemeal bread
  • 1 egg
  • 1 fruit
  • 1 cup (250 ml) soy beverage
Morning snack
  • Crudités¼ cup (35 g) almonds
Noon
  • 120 g grilled chicken breast
  • Vegetable
  • Salad with olive oil vinaigrette and avocado ¼ 100g
  • Cooked quinoa
  • 1 fruit
Afternoon snack
  • 1 Greek or standard yogurt 50g
  • Fresh fruit  ¼ cup (25 g)
  • oatmeal
  • 1tbsp (15 ml/7 g) ground flaxseed
Evening
  • 120 g grilled salmon
  • Stir-fried vegetables in olive oil
  • 100g brown rice
  • 250ml vegetable or non-vegetable milk at 1-2% m.g
Evening snack
  • 100 g ground
  • cinnamon
  • cottage
  • cheese

* This menu provides about 1800 kcal per day.

Advantages and disadvantages

The positive points of a balanced weight loss diet

  • Respect for the organization’s needs
  • No frustration or food compulsions
  • Rare weight regain and weight maintenance facilitated
  • Compatible with a fulfilling social life
  • Positive body image
  • Allows you to develop good eating habits for life
  • Reduces the risk of overweight-related diseases
  • Enjoying a balanced diet and taking care of yourself
  • High nutritional quality food that avoids deficiencies
  • A healthy and fulfilling relationship with oneself and food

The health risks of a drastic diet:

  • Muscle melting
  • Risk of dehydration, falling blood pressure, digestive disorders, hormone disruption, hair loss, and muscle cramps
  • Risk of deficiencies in protein, essential fats, certain vitamins and minerals (e.g. iron and calcium)
  • Risk of disease: anemia or osteoporosis
  • Risk of electrolyte imbalance, cardiac arrhythmia
  • Risk of weight gain when the diet is stopped
  • Development of an unhealthy relationship with food and the body
  • Loss of contact with hunger and satiety signals
  • Severe fatigue, headache, difficulty concentrating and decreased productivity
  • Decreased self-esteem, body dissatisfaction, feelings of failure and guilt
  • Excessive concern about weight, or the development of eating disorders (anorexia, bulimia, hyperphagia, etc.)

Recommendations and precautions to be taken

Are there any risks associated with being overweight?

Most people are aware of the risks associated with being overweight. It is even one of the reasons given for losing weight: to have better health. Being overweight can increase the risk of type 2 diabetes, high blood pressure, heart disease, certain types of cancer, sleep apnea, osteoarthritis, fatty liver, kidney disease, and problems during pregnancy in women, such as gestational diabetes, high blood pressure and increased risk of cesarean section.

To assess your weight and associated risks, you can calculate your BMI and waist circumference. If your BMI is above 25 and your waist circumference above 88 cm for a woman or 102 cm for a man, your risk of developing the above-mentioned health problems is higher. Consult a health professional who can make a global assessment of your condition.

The place where there is an accumulation of fat is, therefore, more important than the total body weight. Also, a person with a normal BMI but a high waist circumference indicates the presence of abdominal fat (apple shape) and his risk of suffering from health problems may be as high as an individual with a higher BMI but a normal waist circumference. It should be noted that in a person aged 65 and over, a BMI between 23 and 27 is more optimal for survival rates than the standard BMI range of 18.5 to 25. The mortality rate would not increase until a BMI of 33 in these individuals.

Are women and men equal when it comes to weight loss?

Men and women are not equal when it comes to weight loss. As mentioned above, men have a higher muscle mass and therefore a higher basal metabolic rate, which is favorable to weight loss. However, men, mainly because of hormones, tend to accumulate more visceral fat, which is dangerous to health. Besides, men, unlike women, underestimate their degree of obesity. Another difference is that women eat more frequently with their emotions (stress, depression, low self-esteem, general mood), which can affect the maintenance of weight loss because we are eating with our heads and not our stomachs. This indicates that there are differences in how men and women view weight loss. This must be taken into account when making lifestyle changes.

How to lose weight after pregnancy?

Most pregnant women would like to see their excess weight melt away after childbirth, so it is important to understand that weight loss after pregnancy varies from one woman to another. Be aware that it is important to maintain the healthy habits you had during pregnancy. Indeed, eating well after pregnancy helps to restore the mother’s nutritional reserves, maintain a good level of energy and of course, help you regain a healthy weight. We must, therefore, forget diets and weight loss diets and prioritize a varied and balanced diet. Remember that the weight of the pregnancy was gained in 9 months, so it is not realistic to lose it in 2 months. One year after childbirth, the majority of women regain their pre-pregnancy weight (within 1-2 kg) while 20 to 30% would have 4 to 5 kg more.

Also, women who were already overweight before pregnancy (BMI 27 and over) or who gained more weight during their pregnancy than recommended are more likely to be overweight one year after delivery. Be aware, however, that limiting weight gain during pregnancy will not help you lose the extra pounds after delivery. If you are breastfeeding, it is even more important not to start a drastic diet because the quality of your breast milk could be affected and thus harm your baby’s development. Besides, studies show that breastfeeding would contribute to faster weight loss after childbirth.

Should sport always be included in a weight loss diet?

This is the best way to ensure your motivation. Staying physically active will help you lose weight and maintain it over time.

The benefits of physical activity

  • Reduced risk of heart disease, diabetes, breast, uterine and colon cancer
  • Strengthening your lungs
  • Strengthen your muscles and maintain your joints in good condition
  • Slower bone loss
  • Relaxation and better stress management
  • Building self-confidence
  • Better sleep

For overall health and to reduce the risk of disease, aim for at least 30 minutes of moderate physical activity on most days of the week. To help manage body weight and prevent gradual weight gain, aim for 60 minutes of moderate to vigorous physical activity most days of the week. To maintain weight loss, aim for at least 60-90 minutes of moderate daily physical activity, you can divide the amount of time you spend on physical activity, such as 15 minutes at a time. If you have not been physically active for a while, then don’t let it stop you. Start slowly and gradually increase your activity. For example, start walking for 10-15 minutes three times a week, then gradually increase to the recommended amount with brisk walking. Do a mix of resistance (strength), cardiovascular and recovery activities. First of all, choose an activity that pleases you.

How can I not gain weight?

According to the National Weight Control Registry in the United States, these are the behaviors that are associated with low weight regain:

  • have a nutritious protein-rich breakfast: add eggs, Greek yogurt, cheese, tofu, nuts, and seeds or their butter. Proteins help you maintain your lean body mass and increase the feeling of satiety. Also, the cost of protein digestion is highest among macronutrients (20-30% for proteins, 5-6% for carbohydrates and 3% for fats). It is important to have protein at every meal and to distribute it well.
  • having a diet that includes unsaturated fats, helps to keep sex hormones up to date, stimulates the immune system and adds taste to foods.
  • eat as little processed as possible: this reduces the calories absorbed and requires more energy from our body for digestion. Eat staple foods, in their most natural state possible.
  • eat a few fast-food foods: they are high in calories, fat, saturated and trans fats, sugars, sodium, etc.
  • drink a few sweetened drinks and prefer water to hydrate: these are empty calories, without any effect on satiety. Besides, the brain makes few differences between symptoms of hunger and thirst and often people can easily confuse them.
  • eat a diet high in fiber: whole grains, fruits, and vegetables, nuts and seeds, legumes contribute to a sense of satiety. Foods high in soluble fiber are particularly interesting because they form a gel and take up more space in the stomach: psyllium, artichoke, green beans, green peas, kohlrabi, avocado, pear, bran cereals, oatmeal, all legumes, and almonds are good sources. Also, the carbohydrates provided by these foods will prevent feelings of deprivation.
  • reduce portions at meals: even if you eat quality food, you can still eat too large portions. Listening to satiety signals and portion control are therefore very important. Learn to eat slowly, enjoy your food in a way that saturates your taste buds with different flavors. You will need smaller quantities to be satisfied.
  • have good sleep habits: researchers recommend sleeping between 7 and 8 hours a night, this affects the hormones of hunger and satiety positively.
  • limit the screen time to a maximum of 10 hours per week: you move less and eat more when you are in front of a screen.
  • develop a positive body image: seeing your body as it is, accepting it as it is in the present moment, accepting the skills and characteristics of your body, trusting your body and your abilities, treating your body with kindness, enjoying your body as it is, trusting your food choices, eating according to your appetite, accepting that your weight occasionally changes are all signs of a positive body image.
  • better management of emotions/stress and relaxing activities not associated with food: reading, listening to music, meditating, moving are many activities that have been demonstrated to promote calming. Get rid of temptations in your home: the goal is not to eliminate them, but the more you have, the greater your chances of eating them in times of stress.
  • have the support of our loved ones and/or health professionals: a dietitian-nutritionist can help you assess your nutritional habits, give you a personalized plan and tools to achieve this, according to your lifestyle.
  • weigh yourself regularly without making it an obsession: this would allow you to act quickly if the weight has increased and thus maintain it in the long term.
  • keep a food journal: the effectiveness of this tool is scientifically proven. According to a study published in the Journal of the Academy of Nutrition and Dietetics, women who keep this type of journal have less difficulty maintaining their healthy weight.

A few figures to go further

According to a recent study, more than 60% of French people admit to being careful about their weight. This statement applies almost equally to men (57%) and women (67%).

More than 44% of the French adult population has already followed a diet designed for weight loss. People who want to lose weight follow an average of 4 to 5 different diets over their lifetime.

Be careful, however, the figures are clear: the majority of diets for weight loss fail. Indeed, 60% of individuals who have followed a diet are not satisfied with the result. Either because they have not lost the desired weight or because they have regained it very quickly. Despite these pessimistic figures, the French are constantly going on a diet. One-third of the population says they plan to return to the diet in the coming months.