Lose weight and keep your ideal weight, that’s what many want. Simple diet programs are usually not enough. Here you will find out how you can lose weight without overwhelming your body and how long it takes to do it.
You have probably already had the experience at least once, perhaps after family celebrations or social gatherings: a kilo too much is easy on your hips. But how difficult it is to get rid of those extra pounds, especially in the long run! Successful “weight management” actually consists of several factors that only work together and bring the desired results. As the online health magazine “healthline.com” reports, you should therefore not neglect any of the following methods if possible.
Losing weight means reducing calories
Less is more, as the saying goes. This also applies to food intake. Specifically, this means: When eating and drinking, make sure that you set the number of calories to your actual consumption. But that does not mean “FDH”, ie “Eat half”, because this formula usually only has a short-term slimming effect: the body then automatically switches to the back burner, that is, to “save calories” mode.
There are calorie calculators on the World Wide Web and as an app that you can use as a guide. Specifically, the personal energy consumption depends primarily on the amount and type of exercise and on the personal constitution when burning calories. The question is how well your body metabolizes food.
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Which factors affect weight?
In order not to be too harsh with yourself, there are a few things you should keep in mind that you cannot influence:
Men and women have different calorie consumption. Studies show that women lose weight more slowly than men, between five and ten percent. This is mainly due to the fact that a woman burns fewer calories at rest than a man of the same size.
It has been proven that older people have a harder time losing weight. The body changes over the years and even more over the decades. Older people put on fat more easily, at the same time muscle mass decreases because the calorie consumption changes. From around the age of 70, the body burns up to 25 percent fewer calories than in adolescence. From this it follows: the older you are, the more patience you need to lose weight.
Sleep and health problems
Anyone who suffers from sleep disorders or other physical or psychological problems has completely different requirements for losing weight than a predominantly healthy person. For example, according to US studies, people who only slept five and a half hours burn more than half less body fat than people who slept eight and a half hours.
Medicines do the rest and often cause unwanted weight gain as a side effect. That is why it is important in these cases to consult a specialist when it comes to losing weight, also so as not to overload the body.
Having heard these things before can take the pressure off you to get to certain goals quickly. Because you will usually need patience.
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The goal in losing weight is a moderate calorie deficit
Anyone who succeeds in reducing their personal “energy balance” a little bit every day is sure to lose weight. The greater the calorie deficit (i.e. the negative energy balance), the faster the target weight will be achieved. In other words: if you burn more calories than you consume, you will lose weight faster.
But here, too, caution is advised: the deficit should not be too big, warns “healthline.com”, because: Too great ambition to lose weight could lead to malnutrition and is also not advisable because the risk increases, muscle mass instead of excess fat dismantle. Sustained success in losing weight is achieved when the weight decreases slowly but steadily and the body can slowly get used to the different type of food intake.
Too much and too fast is unhealthy
The prevailing opinion, especially among obese people, is that the faster and the more I lose weight, the better. But this is not only wrong, it is even counterproductive because it is simply not healthy for the metabolism. According to the experts at “healthline.com”, losing weight too quickly increases several risks, including the formation of gallstones. In addition, the body can dry out too quickly and become exhausted. Other side effects can include: headache, irritability, fatigue, constipation, hair loss and menstrual cramps.
It really takes that long
The specialists’ recommendation is therefore: Hurry with a while. Average one percent weight loss, or 0.5 to 1.4 kilograms per week. That may not sound like much, but there will be weeks when things go better – especially at the beginning – and weeks when things may not go so well because external circumstances make it more difficult. The important thing is to stay tuned, even if nothing happens for a few days. A food diary is not only hip and trendy, but also useful. It shows you what calories you have consumed in the last few days and weeks, and you can also collect good recipes there. You should definitely enter successes here in order to stay motivated.
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Which diet is the best?
With the many diets out there, it’s hard to recommend a specific one. Each has its advantages and disadvantages, and not every body reacts in the same way. Some respond better to “low carb” (reduced carbohydrates), others to a protein diet with mostly meat, fish and eggs. So far, no study has shown that one way of doing without is better than the other. There is only agreement on the subject of sugar: it should in any case be largely left out. Otherwise, according to “healthline.com”, it is important to focus on a low-calorie, healthy diet for a certain period of time. This includes as many untreated foods as possible, such as fresh fruit and vegetables, and as few finished products as possible.
Sufficient exercise is part of it
Exercise is needed to build muscle mass. The leaner your body gets, the better the muscles will respond to training. Experts recommend alternating flexibility, endurance and strength training. The variety helps motivation, if you enjoy training, you won’t give up so quickly. If you are unsure of what constitutes a healthy diet and successful strength / endurance training, you may want to seek advice from the selected fitness studio. There are usually experts there for both areas who are happy to provide advice and assistance.