To go down in weight in an effective and healthy way
Move more and put on expensive habits. Excess kilograms are the result of a long period of time has had a higher energy intake than the body has had to use.
The need for energy is individual and varies with age, sex, genes, body size and physical activity. Food intake for each individual can therefore be very different, and the tendency to put on just so. Yet, when it comes to lose weight, there is only one principle that applies: Namely, to provide the body less energy than it consumes.
There are two things to do:
* Change your dietary habits – eating less and healthier
* Be more physically active – touch you more in everyday life
Many factors contribute to obesity
Today we have sufficient knowledge to be confident that the factors that contribute most to obesity is a too high fat content in diet, a bad meal pattern, one for high sugar and alcohol consumption and lack of physical activity. Overweight often have a higher intake of fat than people with normal weight. The high fat intake at the expense of carbohydrates, like bread, rice, pasta, potatoes and other vegetables and fruit. A high fat diet seems to be particularly unlucky for people with hereditary propensity for obesity. There is appetite regulation, which normally should ensure that we do not eat more than we need, which often fails. If we succeed in changing their habits and still eat his fill, you will have a better condition to lose weight and keep weight down.
Do you need to count calories?
Traditionally, the principle of diets always was to calculate energy intake. Many people decide for a fixed energy intake, for example. 1000 kcal / day, and then head over started to count calories. Then all the older people’s energy consumption is higher than 1500 kcal, – and obese people’s consumption often are between 1800 and 3000 kcal / day – you will lose weight if you only approximately hold themselves to not eat more than 1000 kcal / day. It is not necessary to go so drastically to work, nor to calculate so carefully how much you eat. The main thing is to eat less than before, cutting down on the major sources of fat in the diet, increase intake of fruit and vegetables, as well as to distribute the food over several meals.
Are lightning and wonderful cures a solution?
In order to achieve a weight loss plays it really does not matter how the diet is complex in terms of fat, carbohydrates, proteins and alcohol. The most important thing is that energy intake is less than consumption. This has given rise to a number of imaginative diets such as the pineapple treatment, protein treatment, stewardess-cure, etc. Common to them is that they do not lead to healthier dietary habits – quite the contrary. When you’ve lost weight is the problem that often goes on the often unfortunate expensive habits contributed to that one was overweight. These courses also lack the body the nutrients it needs, so they can have an adverse health effect.
Why do you often on the lost kilos after the end of diet?
One of the reasons why overweight, having achieved a significant weight loss quickly put on again is that you have not changed diet and meal pattern in the course of your diet. It does not matter so much how to lose weight, but only a shift in food habits can help ensure that weight loss is preserved in the longer term. One can feel free to increase food intake slightly after treatment and “excess” a little now and then. The point is to not fall back to the same habit that made the laying on them. Another reason is often that they are very eager to trim while slim, adding up to an overly ambitious program that they can not manage to keep the long term. It’s much better to try to find activities that they want, and the opportunity to continue with after the diet is over. When unable to maintain the level of activity, and less likely to put on weight again.
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