Diet and slimming are terms of our modern western world. They are closely associated with obesity and numerous diseases caused by an overabundance of food. Lose weight and go on a diet are in principle quite simple, if the person concerned brings up an iron will and scientifically proven methods for weight reduction in his everyday life integrated.
What is a diet?
Lose weight and go on a diet are in principle quite simple, if the person concerned brings up an iron will and integrates scientifically proven methods for weight reduction in his everyday life. The diet describes a diet plan that is designed to bring about weight loss or to lose weight. It is based on previous dietary 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 dieting or losing weight is mostly a slim body, which is more gentle for the general health and is perceived by most people as more aesthetically pleasing. Therefore, the diet is started not only for health reasons, but also for their own individual motivation to look better and develop more self-confidence.
Shapes and types
Diets and instructions for losing weight are often advertised in women’s magazines, while others are developed by scientists according to valid scientific and medical findings and studies. The variant from the women’s magazine is called a deficiency diet, because it relies on omitting certain foods, thereby putting the body in a state of deficiency. By not getting all the nutrients it needs, it is supposed to lose weight because it can no longer feed its mass. These approaches do not work, however, because the body does not lose weight when it is deficient in nutrients, but retains all the fat cells it has so that it can use them up for energy if necessary. Afterwards, it enters a traumatized state in which it stores the fat cells all the more vehemently after the diet and immediately regains lost weight in order to have enough energy for another phase of deficiency. This state of affairs is also known as the yo-yo effect. Among the more scientifically recognized forms are, for example, low carb diets or approaches in which the aim is to keep insulin levels low. Both are based on the fact that humans need protein above all else, somewhat fewer carbohydrates and only a minimum amount of healthy fats. Approaches that work also include a sports program dominated by strength or endurance training, depending on the type of sports involved. The goal here is to take in less energy (calories) through diet in a healthy way than the body needs for daily functionality and exercise.
Practice and application
The diet or weight loss must meet some important criteria to have success in practical application: It must be feasible in the long term and lead to a permanent change in diet. In addition, a sports program is important, which should also be carried out in the long term. The first approach could be to completely eliminate convenience foods and instead switch to natural, fresh food that does 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 necessary missing nutrients. Half of the diet should be protein (protein), while only about 10% should be 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, which relies only on the smallest amounts of carbohydrates. You don’t even have to exercise every day of the week with most diet programs. Special training methods for people on a diet make it possible to go to the gym only on a few days and exercise there only briefly. The point is to build muscles quickly and effectively: These have a high basal metabolic rate of nutrients and will therefore begin to consume the stored fat cells.
6 rules to lose weight
1. reduce your diet of saturated fats.(e.g., pork, fried chips, French fries, and cheese) Use olive oil or safflower oil for salads instead. Eat more steamed or lightly fried poultry meat or fish. 2. Reduce your diet of white flour products, which have too much energy in the form of carbohydrates and make you hungry again quickly. (For example, rolls, white bread, cakes, pizza, pasta) Eat whole grain bread and whole grain pasta instead. They tend to have just as much energy as white flour products, but they keep you full much longer. 3. Reduce your diet of foods high in sugar. (For example, all sweets, chocolate, ketchup, cola, lemonade, sparkling wine, cocktails, cakes, pies) If you like it sweet, rely on the natural sweetness provided by honey. But this also only in moderation. 4. drink no or hardly any alcohol, because it has a lot of energy. One beer has about 100kcal. Four bottles of beer give 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 per week. On the contrary, it should promote blood circulation. 5. build more normal exercise into your daily routine. Instead of taking the elevator, use the stairs. Instead of driving, use your bike for shorter trips. Don’t sit in front of the TV or computer on days off. Engage in creative activities full of movement. (e.g., bicycling, walking, gardening, playing with children on the playground).
6. exercise your muscles. Muscles literally eat up energy. The more muscles you have, the more energy and fat body mass you automatically lose, even while you sleep! It also has the great effect that you will get less wear and tear disease and less cardiovascular disease. The best way is to do a day of light strength exercises at home (for example, push-ups) or in a gym. There are also many strength-building programs available through your health insurance or prescribed by your doctor. Take advantage of these offerings. Furthermore, try to do regular cardiovascular exercise (e.g., jogging, swimming, fast walking, Nordic walking)
