Healthy Weight Loss – How to eat healthy to lose weight?

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Healthy Weight Loss
Healthy Weight Loss

Healthy weight loss – how to eat properly and permanently lose weight?

Healthy Weight Loss: Most commonly, achieving and maintaining health and good form is a complex and difficult-to-reach goal, but proper and balanced nutrition with movement and moderate physical activity is the key to success. There are some basic rules that need to be followed so that the result wouldn’t be left:

First, it is important that the body gets a different meal. Five groups of basic nutrients -proteins, carbohydrates or sugars, lipids or ointments, minerals, and vitamins – whose input must be balanced and adjusted to the individual’s condition and the person’s needs.

Second, meals have to enter a certain amount of nutrition into the body. It must match the age, structure and current needs.

A Pyramid of Healthy Eating

For some, these rules may seem overpriced and some are demanding. However, it is good news that there are numerous road signs on the way to the destination. Perhaps the most famous and most useful is the so-called. A pyramid of healthy eating.

The pyramid divides the food into three groups, and the division is based on the frequency of consumption of certain foods. So certain foods must eat often, the other in moderate amounts, and there are also foods that are better to avoid in their daily diet and eat them only on extraordinary occasions. With the dietary division of the diet pyramid, it determines in its essence and desirable life styles, guidelines emphasizing the importance of physical activity, raising awareness of the importance of breathing and ultimately the importance of nurturing psychic satisfaction and enjoying life.

The best is the diet that will ensure the intake of all nutrients in the appropriate proportions, focusing on tracking the required number of total calories intake.

We also need to know that the ratio of carbohydrate, fat, and protein intake is one that needs to be balanced and adapted to the needs every day, most commonly: 55 to 60% carbohydrates, 30 to 35% fat and 10 to 15% protein.

Of course, along with these macro nutrients, the organism needs to have the necessary amount of micronutrients such as vitamins, minerals and, finally, water. When these ratios are preserved, it can safely be claimed that even by reducing total calories during the day, no harm will be caused to the body because the basic nutrients will be provided.

Healthy weight loss diet calorie counter
Healthy weight loss diet calorie counter

How many Calories do you Need?

It is also important to know that the body needs about 1200 to 2000 kcal per day for basal metabolism, depending on body and gender structure. Basal metabolism implies basically meeting the energy needs in the sleeping phase of the organism. Basal metabolism satisfies the anabolic (building) and catabolic (degradation) processes in the body and breathing, digestion, brain function, heart and overall circulation.

Women in their body should average take about 1200 to 1600 kcal per day on average if their lifestyle is predominantly seated. The planned long-term restriction diet for women is estimated at about 1200 kcal per day, which means a daily intake reduction of 300 to 400 kcal. What will it get? Taking into account the fact that one kilogram of excessive fat tissue requires 7500 kcal, it becomes clear that by daily reduction of the total calorie intake of 300 kcal, the person provides one kilogram of adipose tissue loss over three to four weeks.

Men average daily using basal metabolism spend 1800-2000 kcal per day. Without a drastic waiver and a balanced diet, it is possible to reduce the daily intake to 1400 – 1500 kcal. In this way, it achieves the so-called. Your calorie savings should be about 15,000 kcal per month. Translated into the language of the pounds – you can lose or permanently drip nearly two excess pounds per month.

Physical Activity is Important

Of course, it is important to add that additional caloric consumption is needed to achieve total satisfaction for yourself and your body while decreasing calorie intake. It is therefore extremely important to include in your daily routine moderate physical activity.

With moderate physical activity, higher energy consumption is also initiated, but it is also more acceptable for weight loss, as this will result in loss of excess fat accumulated in the body and at the same time will not lose muscle mass because the muscles will maintain their tone and tension by constant activity. Furthermore, it should be borne in mind that moderate physical activity is necessary during the target weight loss because during the reduction diet, with carbohydrate and fat reserves, muscle protein, especially in the hands and feet, can be reduced.

Healthy Ways to Lose Weight:

Just as to achieve optimal health of the body and to permanently release the fat tissue, a few rules have to be followed:

  1. Replace, whenever possible, refined cereals with integral (e.g. rice).
  2. Avoid excessive intake of sweets and cream cakes (all these are foods with the highest amount of calories).
  3. Three times every week eat meat or its substitutes in the form of legumes (peas, soy, lentils, beans, young beans).
  4. Drink fluid whenever you feel the need or when you feel the malice – water, mineral water, isotonic drinks, herbal teas.
  5. Eat three to four different types of vegetables a day ( salad, radicchio, broccoli, kale, chicory, parsley, onions, spinach, asparagus, garlic).
  6. Eat at least two types of fruit a day (for eg., apples containing pectin because they successfully eliminate the feeling of hunger, and also the apple itself is useful in reducing bad cholesterol).
  7. Daily intake of probiotics because they provide the health of the immune and digestive system.Eat a fish (best blue like sardines or anchovies) at least twice a week.
  8. Eat a fish (best blue like sardines or anchovies) at least twice a week.Monitor entry and reasonably use sweetened alcoholic beverages and non-alcoholic beverages.
  9. Monitor entry and reasonably use sweetened alcoholic beverages and non-alcoholic beverages.
  10. It is compulsory to divide food into several smaller meals a day (top Six): breakfast, morning snack, brunch, lunch, afternoon snack, and dinner.

Also, we must be aware of Telogen Effluvium that affects men and women. Most often occurs after a larger drastic loss of kilograms when every day a greater amount of hair comes out during washing and combing hair. It can also be caused by taking certain drugs such as antidepressants, beta-blockers, and non-steroidal anti-inflammatory drugs.

Along with all this, it is necessary to align the daily rhythm with the rhythm of hormone secretion in the body, as this also adjusts the reversal effect of feeding to digestive enzymes and hormones. With such a diet, it is also important to keep in mind that during the day it is optimal to enter certain foods and to use it in the best way possible by the physiology of the body. Some groups of compounds are best eaten over a given period to balance the intake of food following the rhythm of secretion of certain enzymes, hormones and growth factors.

Along with all this, it is necessary to align the daily rhythm with the rhythm of hormone secretion in the body, as this also adjusts the reversal effect of feeding to digestive enzymes and hormones. With such a diet, it is also important to keep in mind that during the day it is optimal to enter certain foods and to use it in the best way possible by the physiology of the body. Some groups of compounds are best eaten over a given period to balance the intake of food following the rhythm of secretion of certain enzymes, hormones and growth factors.

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