diet and Lose weight are terms of our modern western world. They are closely related to obesity and numerous diseases caused by an oversupply of food. Losing weight and going on a diet are in principle quite easy if the person concerned has an iron will and integrates scientifically proven methods for weight loss into his everyday life.
What is a diet?
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The diet describes an eating plan that is intended to bring about weight loss or to lose weight. It is created on the basis of previous eating habits or planned completely independently of them and is intended to enable people to gradually get rid of excess stored fat or body weight.
The goal of a diet or weight loss is usually a slim body, which is gentler on general health and is perceived by most people as more aesthetically pleasing. Therefore, the diet is not only started for health reasons, but also out of your own, individual motivation to look better and to develop more self-confidence.
Shapes & types
Diets and instructions for losing weight are often advertised in women's magazines, while others are developed by scientists based on current scientific and medical findings and studies. The variant from the women's magazine is called a deficiency diet, as it relies on skipping certain foods and thereby putting the body in a state of deficiency. Because he no longer gets all of the nutrients he needs, he should lose weight because he can no longer feed his mass.
These approaches do not work, however, because the body does not lose weight when there is a lack of nutrients, but retains all the fat cells it has so that it can use them for energy production if necessary. Then he goes into a traumatized state in which he stores the fat cells all the more vehemently after the diet and immediately increases lost weight in order to have enough energy for another phase of the deficiency. This fact is also known as the yo-yo effect.
The more scientifically recognized forms include, for example, low carb diets or approaches that are aimed at keeping insulin levels low. Both are based on the fact that humans primarily need protein, slightly fewer carbohydrates and only a minimum of healthy fats. Working approaches also include a sports program that, depending on the type of athletic part, is dominated by strength or endurance training. The aim here is to take in less energy (calories) through diet in a healthy way than the body needs for its daily functionality and movement.
Practice & application
The diet or losing weight must meet some important criteria in order to be successful in practical use: It must be feasible in the long term and lead to a permanent change in diet. It is also important to have an exercise program that should also be carried out over the long term.
The first approach could be to eliminate ready-made meals altogether and instead switch to natural, fresh foods that do not contain industrial pollutants or unnecessary ingredients. This way the body gets all the nutrients it needs, eliminating the need to trigger cravings to get the missing nutrients it needs.
Half of the diet should consist of protein, while only about 10% should consist of healthy fats such as meat (preferably poultry meat), fish or natural oil. The rest, on the other hand, may consist of carbohydrates - unless you try a low carb diet that only uses the smallest amounts of carbohydrates.
Most diet programs don't even require you to be active every day of the week. Special training methods for people on a diet make it possible to only go to the gym on a few days and only train there briefly. It's about building muscle quickly and effectively: These have a high basal metabolic rate of nutrients and will therefore begin to consume the stored fat cells.
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➔ Medicines for weight loss & diet6 rules for losing weight
1. Cut down on your saturated fat diet. (e.g. pork, fried chips, french fries and cheese) Use olive oil or safflower oil for salads instead. Eat more steamed or lightly seared poultry or fish.
2. Reduce your diet with white flour products, which have too much energy in the form of carbohydrates and quickly make you hungry again. (e.g. rolls, white bread, cakes, pizza, noodles) Eat whole wheat bread and whole wheat noodles instead. They usually have just as much energy as white flour products, but keep you full longer.
3. Reduce your diet on foods high in sugar. (e.g. all sweets, chocolate, ketchup, cola, lemonade, sparkling wine, cocktails, cakes, tarts) If you like it sweet, you can rely on the natural sweetness of honey. But only in moderation.
4. Do not drink or hardly drink alcohol, because it has a lot of energy. A beer has around 100kcal. Four bottles of beer produce just as much energy as a meal or 1 1/2 bars of chocolate. Of course there is nothing wrong with a glass of red wine a week. On the contrary, it should promote blood circulation.
5. Build more normal exercise into your everyday life. Instead of taking the elevator, use the stairs. Instead of driving the car, use your bike for shorter distances. Do not sit in front of the television or computer on days off. Be creative and active. (e.g. cycling, hiking, walking, gardening, playing with the children in the playground)
6. Train your muscles. Muscles in the truest sense of the word consume energy. The more muscle you have, the more energy and fatty body mass you will automatically lose, even while you sleep! In addition, it has the great effect that you will get fewer illnesses and cardiovascular diseases. It is best to do light strength exercises at home (e.g. push-ups) or in a fitness studio for a day. There are also many strength building programs prescribed by your health insurance company or doctor. Take advantage of these offers. You should also try to do cardiovascular training on a regular basis (e.g. jogging, swimming, quick walks, Nordic walking)
