How To Lose Weight Properly?
Slimming is a goal that many people pursue. Unfortunately, they often turn to temporary diets promising very fast results, which lead them to an equally fast yo-yo effect. To lose weight properly, it is necessary to do otherwise in order to preserve the results obtained while preserving his health. Here are the keys that will help you achieve this.
Do not be fooled!
No longer believe in miracle diets that promise you great weight loss in the short term. No serious diet will get rid of several kilos, while allowing you not to take them again. Just because your body is not made for that. He tries to maintain a balance and will be defensive against a sudden caloric restriction.
It will get rid of its muscles, reduce its metabolism, and therefore your energy needs in order to adapt to low caloric intakes. Result, even with a severe restriction in your diet, you risk stagnating quickly. Moreover, when you resume your usual diet, your metabolism having slowed down, you will resume your kilos again. Often with a small supplement since you have been frustrated and will want to throw yourself on the food.
Take your time
To lose weight properly, you must therefore adopt a healthy diet over the long term and set yourself achievable goals. Obviously, that goal should match your case. A person who desires to lose 3 pounds will not have a weight loss pace as fast as an obese person.
It is advisable to base yourself on a rhythm of 500 g per week. If you have a lot to lose, this pace can reach 1 kilo per week. And if you are obese, aim 1.5 kg per week is possible. It is with this type of objective that you can gradually lose fat while keeping your results in the long term. Beyond that, a weight loss diet will be too abrupt for your body, as stated previously.
For a normal person, who wants to lose 5 kilos, it is therefore possible to rely on 8 to 12 weeks of diet.
Calculate your needs
Weight loss is ultimately a fairly simple process. It is based on the difference between your body’s energy requirements and the daily calorie intake you provide. If this intake is too large, you get fat, if it is too weak, you lose weight.
If you go back to the previous paragraph, you will easily understand that you should aim for a slightly lower calorie intake than what your body needs.
And for that, you have to estimate those needs. The best is to use an online calorie calculator that will take into account your current weight and level of activity. Of course, nothing beats the practice with an assessment of your diet over a few days, so establish an “average daily caloric intake” that keeps you at the same weight.
From this result, you must establish a reduced food plan of 250 kcal. Thanks to it, you should start to slowly lose weight. If your weight does not move, or it drops too fast, adjust your caloric intake accordingly, reducing it or increasing it by about 100 kcal.
When you reach your weight goal, lift your dietary intake slightly to find the balance point where your weight will remain stable.
Controlling your diet
But, to make up your diet, you also need to choose the right foods that will bring you the nutrients you need.
Protein should make up about a quarter of your caloric intake. For this purpose, lean animal sources such as chicken breast, 5% fat beef, fish or 0% white cheese should be preferred.
Carbohydrates will be between 40% and 55% of your caloric intake. Mostly eat foods with a low Glycemic Index to prevent fat storage. Basmati rice, lentils, sweet potatoes, oat flakes, etc.
Vegetables are also foods to consume in abundance because they bring few calories and are loaded with micronutrients. Eat fruit, 2 or 3 per day.
The lipids will bring 20 to 40% of your calories through oils like olive and rapeseed. But, also oilseeds such as nuts and almonds . Fatty fish such as salmon will complete your intake while providing you with a good dose of omega-3.
Do not worry, despite what you can hear, fat does not get bigger than other nutrients. It is only the excess calories that is responsible for it. So, if you follow your low calorie food plan, you will have no problem.
Finally, drink enough water to prevent your body from reacting by making water retention. If you give him enough, about 2 liters a day, he will not need to swell his reserves unnecessarily.
Practicing physical activity is not an obligation to lose weight. But, it does have some advantages. First, it can burn more calories. Your energy needs are then higher and you will have less need to lower your food intake to find yourself in deficit and lose weight.
Then, by stimulating your muscles, your body avoids excessively destroying its muscle fibers to save energy. Your metabolism stays high, it still burns as many calories and you avoid stagnating in your diet.
For women, sport makes it possible to acquire a pretty contour shape, toned and firm. For men, an athletic physique see muscle with less fat. Ideally, you will do at least 3 sports sessions per week of at least one hour, the best being to combine bodybuilding – or fitness – and endurance sports.
Sample healthy menu to lose weight
Here is a small example of a diet menu that you can practice. It is designed for daily needs of about 1900 kcal less than 250 kcal.
** Breakfast ** (540 kcal)
– 1 tea
– 65 g of muesli
– 100 g of white cheese 0%
– 25 g almonds
– 1 kiwi
** Lunch ** (440 kcal)
– 80 g of green salad with walnuts
– 1 tablespoon homemade dressing sauce
– 150 g of chopped steak
– 100 g cooked basmati rice
** Snack ** (270 kcal)
– 30 g of dark chocolate (+ 70%)
– 30 g of dried fruit
** Dinner ** (380 kcal)
– 1 tomato
– 1 tablespoon homemade dressing sauce
– 150 g of salmon paving stone
– 200 g of cooked lentils
– 30 g wholemeal bread
Total: 1630 kcal