Synonyms in a broader sense
Weight reduction (slimming) can be achieved in two ways. To lose weight, a negative energy balance must be achieved. This means that more calories are consumed than have to be consumed. This can be achieved on the one hand by a reduced energy intake (the classic FdH) and on the other hand by an increased consumption (for this you can also see our topic endurance sports and fat burning).
The more radical the strategy to lose weight, the faster to reach your goal?
This does not apply in any case to nutritional therapy aimed at losing weight in case of overweight. On the contrary, the more rigorous, one-sided and low-calorie the daily diet is, the greater the risk of not being able to maintain this form of nutrition over a longer period of time. The danger of not taking in enough of certain nutrients is great.
In the context of one-sided diets, incorrect eating habits that have led to overweight are maintained. After the end of the diet, one will fall back into old patterns of behaviour and quickly gain weight again. BCM dietIf the daily calorie intake is much too low, the so-called yo-yo effect is triggered.
The body reacts to reduced food intake by emptying its sugar depots, the so-called glycogen stores. Next, the body breaks down protein and only then does the organism begin to attack its reserves, the body fat. This “reserve fat” on the stomach, hips and thighs is the life insurance for times of need.
With extremely calorie-reduced diets we simulate emergency times for our body. As a consequence of this, a savings programme (losing weight) is set in motion. The basal metabolic rate decreases and as a consequence, as soon as more is eaten, the old weight is quickly regained and even more weight is gained.
Slowly to success
If you want to lose weight permanently you have to take your time. The ideal is to lose half a kilo to a maximum of one kilo per week. Half a kilo of fat corresponds to 3500 calories.
In addition, 500 calories less per day must be taken in with food or burned through additional exercise. A combination of both is most suitable. Sensible nutritional forms are: These nutritional programs are supplemented by individual exercise therapy adapted to the individual’s own possibilities (ideally a suitable form of endurance sport). . – moderately calorie-reduced
- According to requirements
- Suitable for everyday use (not too complex in the execution, no complicated recipes)
- Long-term viable
- Contain tips and instructions for changing eating habits and eating patterns and
- Do not ask you to give up certain foods and favourite dishes completely.