What is the diet for weight loss?
06-06-2021, 09:50 PM
#12
FitDay Member
Join Date: Jun 2021
Posts: 3
Dieting could sure help but make sure to do thorough research about what kind of diet you're going to do. You have a lot to consider before deciding which diet to follow. One easy tip I can give you is to try completing your sleep at night if you're trying to lose weight(at least 7-9hours of uninterrupted sleep). Most people don't know that sleep helps burn calories while snoozing and also gives you energy the next day and be quite active.
01-23-2022, 03:28 AM
#15
FitDay Member
Join Date: Jan 2022
Location: Sirajganj,Dhaka ,Bangladesh
Posts: 8
How can I lose weight without dieting?
1) admit that diets don't work
In theory, losing weight is a simple matter of energy balance: you just need to consume fewer calories than you burn. Hence the multitude of weight loss diets that promise a lot, but achieve few of those promises. “None of these regimes work in the long term,” says Professor Paul Poirier. We are beings of pleasure and we do not manage to deprive ourselves for very long. In addition, as the basal metabolism decreases with weight loss and the body becomes more efficient at storing fat, the effect of diets gradually wanes, people become discouraged, fall back into their old ways, and regain the weight. lost
2) Avoid demonizing certain foods
The dichotomous thinking that leads to classifying foods into two categories - the good ones that should be consumed in abundance and the bad ones that should be banned at all costs - does not produce any good. “This rigid attitude discourages people who are considering improvements to their diet. People want to have fun when they eat and they need rewards, ”recalls Professor Poirier. It is better to adopt general rules that affect the whole of our diet, for example eating more fruits and vegetables, diversifying our diet, showing moderation while not shying away from our pleasures.
3) change your food environment
Many studies show that in order to lose weight, you must not only tackle the choice of foods you eat, but also the food environment. There is a greater risk of overconsumption when food is on hand at all times of the day and generous portions are possible. “To change your food environment at home, you can use smaller plates, long and narrow glasses rather than short and flared or even smaller spoons. It can also be done by placing healthy foods within easy reach on the kitchen counter or in the first row on the fridge shelves, ”suggests Paul Poirier.
4) do not rely solely on physical activity
As physical activity increases energy expenditure, it should theoretically lead to weight loss if the dose is increased. In practice, however, programs that rely solely on increasing the volume of exercise produce little or no lasting effects on weight loss. “It may be that people compensate by eating more or they burn fewer calories because they are less active between exercise sessions, says the researcher. Few people realize how active it takes to burn 500 calories. " With that said, physical activity is a key part of a weight loss program. However, it must be done in a measured and progressive way and combine it with other interventions.
5) Personalize your weight loss and respect your rhythm
One should not seek to obtain spectacular results in order to “wow the gallery”. Weight loss should be slow, safe and personalized. “A reasonable and achievable pace is between 0.5 and 1 kg per week. At this train, a person can easily lose 10 kg in six months. For someone who weighed 100 kg at the start, this is enough to produce positive effects on blood sugar, triglycerides, cholesterol and blood pressure, ”emphasizes the cardiologist.
6) Never lose sight of the objective of the intervention
To persevere in your weight loss efforts, you must regularly remind yourself of what motivates them: improving your well-being and reducing the risk of diseases such as type 2 diabetes, hypertension or cardiovascular disease. “The end goal should not be to have the ideal body of the people you see in magazines. Otherwise, we risk making ourselves sick by adopting unhealthy diets. ”
Health professionals now know the basics of what to do to lose weight, Prof Poirier says, but the problem is, their patients are not putting their recommendations into practice. “The current challenge is to better understand the factors that influence human behavior and to adapt our messages accordingly. We must also show more flexibility and creativity to adapt our recommendations to the reality of each patient. ”
1) admit that diets don't work
In theory, losing weight is a simple matter of energy balance: you just need to consume fewer calories than you burn. Hence the multitude of weight loss diets that promise a lot, but achieve few of those promises. “None of these regimes work in the long term,” says Professor Paul Poirier. We are beings of pleasure and we do not manage to deprive ourselves for very long. In addition, as the basal metabolism decreases with weight loss and the body becomes more efficient at storing fat, the effect of diets gradually wanes, people become discouraged, fall back into their old ways, and regain the weight. lost
2) Avoid demonizing certain foods
The dichotomous thinking that leads to classifying foods into two categories - the good ones that should be consumed in abundance and the bad ones that should be banned at all costs - does not produce any good. “This rigid attitude discourages people who are considering improvements to their diet. People want to have fun when they eat and they need rewards, ”recalls Professor Poirier. It is better to adopt general rules that affect the whole of our diet, for example eating more fruits and vegetables, diversifying our diet, showing moderation while not shying away from our pleasures.
3) change your food environment
Many studies show that in order to lose weight, you must not only tackle the choice of foods you eat, but also the food environment. There is a greater risk of overconsumption when food is on hand at all times of the day and generous portions are possible. “To change your food environment at home, you can use smaller plates, long and narrow glasses rather than short and flared or even smaller spoons. It can also be done by placing healthy foods within easy reach on the kitchen counter or in the first row on the fridge shelves, ”suggests Paul Poirier.
4) do not rely solely on physical activity
As physical activity increases energy expenditure, it should theoretically lead to weight loss if the dose is increased. In practice, however, programs that rely solely on increasing the volume of exercise produce little or no lasting effects on weight loss. “It may be that people compensate by eating more or they burn fewer calories because they are less active between exercise sessions, says the researcher. Few people realize how active it takes to burn 500 calories. " With that said, physical activity is a key part of a weight loss program. However, it must be done in a measured and progressive way and combine it with other interventions.
5) Personalize your weight loss and respect your rhythm
One should not seek to obtain spectacular results in order to “wow the gallery”. Weight loss should be slow, safe and personalized. “A reasonable and achievable pace is between 0.5 and 1 kg per week. At this train, a person can easily lose 10 kg in six months. For someone who weighed 100 kg at the start, this is enough to produce positive effects on blood sugar, triglycerides, cholesterol and blood pressure, ”emphasizes the cardiologist.
6) Never lose sight of the objective of the intervention
To persevere in your weight loss efforts, you must regularly remind yourself of what motivates them: improving your well-being and reducing the risk of diseases such as type 2 diabetes, hypertension or cardiovascular disease. “The end goal should not be to have the ideal body of the people you see in magazines. Otherwise, we risk making ourselves sick by adopting unhealthy diets. ”
Health professionals now know the basics of what to do to lose weight, Prof Poirier says, but the problem is, their patients are not putting their recommendations into practice. “The current challenge is to better understand the factors that influence human behavior and to adapt our messages accordingly. We must also show more flexibility and creativity to adapt our recommendations to the reality of each patient. ”
03-20-2022, 06:38 PM
#17
FitDay Member
Join Date: Dec 2021
Posts: 1
I need to lose weight right now. You also want to do it safely. But how exactly?
To initiate, please remember that several experts advise decreasing weight slowly. It's more likely to stay turned off. You will lose muscle, bone, and water instead of fat if you lose weight too quickly.
Here are some weight-loss strategies that include good diet, possibly fewer carbs, and seek to:
- Reduced appetite leads to rapid weight loss
- At the same time, boost your metabolic health
Simple ways to Lose Weight Fast in 3 Steps
- Cut back on refined carbs
- The most crucial aspect is to reduce sugar and carbohydrate intake (carbs).
- Your hunger levels will decrease as a result, and you will consume far fewer calories.
- Instead of burning carbs for energy, your body now turns to stored fat for fuel.
- Cutting carbs also lowers insulin levels, which is a bonus.
- Protein Sources From Veg & Non-veg
Non-veg:
- Eggs: Whole eggs with the yolk
- Fish and Seafood: Salmon, trout, shrimp
- Meat: Beef, chicken, pork, lamb
- Broccoli
- Cauliflower
- Spinach
- Tomatoes
- Cabbage
- Lettuce
- Cucumber
- Fat Sources
- Avocado oil
- Coconut oil
- Olive oi
- Exercising helps you lose weight quickly, and lifting weights has several advantages.
- Lifting weights causes your metabolism to speed up and burn more calories.
- Walking, jogging, running, and cycling are all excellent ways to lose weight.
By following the tips you can easily achieve weight loss within months no matter what lbs you have. I’ve grabbed this knowledge both theoretically and practically by a personal trainer from Iron Orr Fitness who is always waiting to serve you on all types of body transformation through a professional fitness assessment.
Last edited by MichaelHarrington22; 03-20-2022 at 06:42 PM. Reason: Formatting the Text
03-20-2022, 10:54 PM
#18
FitDay Member
Join Date: Mar 2022
Posts: 12
If your doctor recommends it, there are ways to lose weight safely. A weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.
That said, many eating plans leave you feeling hungry or dissatisfied. These are the major reasons why you may find it difficult to stick to a healthy eating plan.
3 Simple Steps:
1. Cut back on refined carbs
2. Eat protein, fat, and vegetables
3. Move your body
That said, many eating plans leave you feeling hungry or dissatisfied. These are the major reasons why you may find it difficult to stick to a healthy eating plan.
3 Simple Steps:
1. Cut back on refined carbs
2. Eat protein, fat, and vegetables
3. Move your body
03-23-2022, 07:26 PM
#19
FitDay Member
Join Date: Sep 2020
Location: USA
Posts: 8
Add green tea in your diet plan. Green tea is the most common tea that people associate with weight loss. It turns the metabolism up a notch, suppresses hunger and helps to stabilize blood sugar. You will consume fewer calories than usual but will be burning extra calories at the same time, which is assured to help you lose extra weight.
