Lose weight and stay slim is difficult, but not impossible. Read on to discover what really works and how these strategies will tip the scales in your favor.
1. There are so many diets, which to choose? Will it has a simple way to lose weight?
A: Certainly. Experts say to note every day that you eat is probably the most effective strategy to successfully lose weight. This "food diary" is one of four areas of the National Weight Control Registry in the United States, made up of people who lost 12 kg or more and maintain their weight for at least one year.
Most people do not realize what they ingest. Studies show that dieters underestimate their calorie consumption by up to 50%. The food diary eliminates this problem because we found there in black and white what we ate. A simple notebook will do. Write down everything you eat and drink. Then consult a specialist book or go to a site like the calories.com to estimate the number of calories each corresponding day. Some foods take you away from your goal? Eliminate them and you begin to lose weight.
2. What should my daily goal in terms of calories?
A: Here's a tip: add a zero to your weight in pounds. This number represents your metabolism rate (BMR), your basic energy needs: 1 kg = 2.2 lbs - multiplying your weight in kilograms by 2.2, you get the number of pounds). Multiply your MB by one of the following numbers depending on your physical activity, to determine the daily number of calories needed to maintain your weight.
Sedentary = 1.2
Low activity = 1.5
Assets = 1.75
Very active = 22
If you weigh 150 pounds, your MB is 1500. If you do a bit of physical activity, 1500 multiply by 1.5, which gives 2250. In this case, the number of calories you need to maintain your current weight is 2250 per day. To lose 500 g (1 lb) per week, cut 500 calories per day.
3. Calories, it's boring. I could not just watch the carbohydrates?
A: A diet low in carbohydrates (or carbohydrate) accelerates weight loss, especially early in the regime. In a study published in the American Journal of Clinical Nutrition, subjects who followed a low-carb diet for 12 weeks lost an average of 5 kg, while those who followed a low-fat diet lost only 2 5 kg.
A low carb diet is actually a diet low in calories and high in protein. A burger with a salad instead of fries and a drink without sugar is a meal low in carbohydrates and calories. In addition, low-carb diets are easier to hold because the proteins and fats that are stored creates a feeling of satiety.
But there is a downside: studies show that over a year, the weight loss due to such a system slows and stabilizes at a low calorie diet: people get tired of "sandwiches without bread "bored or rice. If your goals are short-term, low-carb diet will do. Good habits for the long term, choose a diet low in calories.
4. Should I take a lunch, even though I'm not hungry?
A: Yes. People who lose and maintain weight loss eat breakfast. People who give up lunch resume the calories in the day. Researchers at Vanderbilt University in the United States recruited obese women who do not take breakfast. All began a diet 1200 calories / day. One group continued to take the lunch and dinner. The other group took a lunch, dinner and supper. 12 weeks later, subjects in the group with lunch had lost 7.5 kg while the others had only lost 6 kg. The group with the best lunch merely 1200 calories. Lunch also restarts the metabolism slowed down during the night.
Good Luck To All !!
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