Welcome To Our Diet Program
A thorough review of all the things that are important to know about when you want to lose weight. When to eat? – and what? What about exercise? and smoking? and smart drugs such as MODAFINIL to increase metabolism?
If you ask, there are many reasons why people want to lose weight. Yet there are two reasons which very often recurs: cosmetic and health. Many times it will also make sense to lose weight, while at other times it is not necessarily the solution.
Whether it is the right decision or not this article should not be about. It should rather give some good advice on how best and healthiest lose weight and at the same time we will debunk some of the old hidebound myths that exist regarding weight loss.
Why are we overweight?
The scientific explanation is simple: you have consumed more energy than you have used, leading to a positive energy balance and thus weight gain.
This is a scientific fact, but how it looked on a personal level? Here it is immediately much harder to come up with any real explanation, as it can range from psychological problems, the medical reasons for genetic predisposition. Often it is beneficial to know why you have been overweight since it can illuminate the problems and obstacles you are up against.
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How do you lose weight?
This is apparently simple: They consume less energy than they consume, leading to a negative energy balance and thus weight loss. This can be done by either consume less energy (dietary changes), burn more energy (physical activity) or a combination thereof.
Unfortunately, reality another. For many overweight is hard to lose weight and those who lose weight, often takes the lost kilos back over one to two years. To lose weight and maintain their weight loss, it is usually necessary to make some lifestyle changes, where both diet and physical activity are included.
Dietary changes have proven to be an effective method to lose weight. In many studies it has seen a weight loss of almost 1 kg per week (Miller 1997; Garrow 1995). This is achieved by a deficit of about 4000 kJ of energy balance (Rich Elsen 2003). Usually recommended a weight loss of ½-1 kg per week (Rich Elsen 2003; Garrow 2000). This corresponds to an energy deficit in 2100-4200 Ki day. This is for most people a reasonable range, which ensures that no lost more muscle than necessary.
Very overweight people might handle a larger weight loss, while it may be too much for those with a low body fat percentage (Forbes 2000; Forbes 1992). Many experience a greater weight loss in the beginning, due to one’s glycogen stores emptied (Schutz 2000) (glycogen is the body’s carbohydrate stores and is mainly found in the muscles and liver). This extra weight loss is mostly water which is bound to glycogen. This is especially true on carbohydrate restricted diets.
Physical activity without accompanying diet changes have proven to be an ineffective method to lose weight, as there is often only seen a weight loss of 100 to 200 g per week (Miller 1997; Garrow 1995; Ballor 1991). In a few studies, however, seen the good weight loss during exercise (Jakicic 2004). In one study, people lost on average 7.6 kg more than 3 months, which looks promising. To achieve this weight loss, physical activity is to be increased by 10-11 km of brisk walking a day, which would be unrealistic for most people. The most obese, which have the greatest need to lose weight, is paradoxically also those who are least able to increase physical activity and lose weight that way.
For those who find it difficult to be physically active, must be added to all physical activity is better than nothing and the more the better. They are here to find the / activities that you like and can physically manage to exercise. The usual recommendations say 30 minutes daily, which well may be accumulated by f. Ex. 3 times 10 minutes moderate to vigorous physical activity (Jakicic 2004; Pedersen 2003). This must be considered a minimum, if you want full advantage of the health benefits from exercise (Pedersen 2003). Furthermore, an additional 30 to 120 minutes per week, moderate to vigorous activity, depending on the starting point.
There are health benefits associated with physical activity independent of weight loss (Stallknecht 2000; Miller 2004). The health benefits besides weight (Rich Elsen 2003; Miller 2004), among other effects on insulin resistance (Hermansen 2003; Grundy 2004), psyche (Grundy 2004) and the development of diseases (Miller 2004; McArdle 2001, p. 888-913; Pedersen 2003 ). Physical activity can increase blood volume, glycogen stores and muscle mass and thereby blurring a concomitant fat loss.
Preserving muscle tissue and maintaining weight loss
By dietary changes alone, there are a relatively large loss of muscle mass. This loss can be reduced by combining diet changes with physical activity (Forbes 1992; Miller 1997; Garrow 1995; Ballor 1991; Ballor 1994).