Is there a simple way to lose weight?
Certainly. The experts say that to note all the days what one is eating is probably the most effective strategy to succeed to lose weight. This "food diary" is one of four axs of the National Weight Control Registry in the United States, constituted of persons having lost 12 kg or more and who have maintained their weight for at least a year.
Most of the people do not realize what they are accustomed. The studies show that people in the diet under-estimate their consumption of calories, sometimes of 50 %. The food diary eliminates this problem because there is black-on-white everything that we ate. A simple book of notes will be the case. Register everything that you eat and drink. Then, see a specialist book or go to a site such as les-calories.com to assess the number of calories for each day. Some foods you away from your goal? Eliminate them and you will start to lose weight.
What should be my daily goal in term of calories?
Here's a hint: add a zero to your weight in pounds. This number represents your basic metabolism (MB), your basic energy needs : 1 kg 2.2 lb -- by multiplying your weight in kilos by 2.2 , you get the number of pounds corresponding) . Multiply your MB by one of the numbers which follow in function of your physical activity, to know the daily number of calories needed to maintain your weight.
1.2 Sedentary
lightly active
Active 1.5 1.75
very active 22
If your weight is 150 lb, your MB is 1 500. If you made a little bit of physical activity, multiply 1 500 by 1.5 , which gives 2 250. In this case, the number of calories you need to maintain your current weight is 2 250 per day. To lose 500 g (1 lb) per week, cut 500 calories per day.
The calories, it is annoying. I could not just monitor the carbohydrates?
A diet low in carbohydrates (or carbs) accelerates the loss of weight, especially at the beginning of regime. In a study published in the American Journal of Clinical Nutrition, the subjects who followed a diet low in carbohydrates during 12 weeks have lost 5 kg on average, while those who have followed a low fat diet have lost only 2.5 kg A diet low in carbohydrates is, in fact, a diet low in calories and rich in protein. A burger with a side salad instead of fries and a drink without sugar is a meal low in carbohydrates and calories. In addition, the schemes low in carbohydrates are more easy to take because the proteins and fats that are conserved create a feeling of satiety.
There is however another side to the coin : studies show that, on a year, the loss of weight due to such a regime slows and stabilizes at the level of a diet low in calories : people get tired of " sandwiches without bread " or are bored of rice. If your objectives are in the short term, a diet low in carbohydrates will be the case. For good habits in the long term, choose a diet low in calories.
Should I take a lunch, even if I am not hungry?
Yes. The people who lose and maintain a weight loss take a breakfast. The people who give up lunch resume the calories in the day. Researchers from Vanderbilt University in the United States have recruited obese women who were not taking breakfast. All have undertaken a scheme to 1 200 calories/ day. A first group has continued to take only lunch and dinner. The other group has taken a breakfast, a lunch and a dinner. 12 Weeks later, the subjects of the group with lunch had lost 7.5 kg while the other had lost that 6 kg The group with lunch merely better of 1 200 calories. A lunch also restarts the metabolism, slowed during the night.
I cheat constantly because I like snack. Am I condemned to be overweight?
Non. The lunches are an essential element of weight loss. It cuts the cravings and prevents you from eating too much to meals. Choose an in-case of less than 150 calories and, when it is possible, of fort volume, but low in calories, as the fresh grapes, popcorn, or a cup of broth. Include them in your power supply (the vegetable juice is very nutritious, so excellent). Add the protein as much as possible. And do not condemn the fat completely ; the bold non-saturated, the peanut butter, walnuts and lawyers using the sensation of satiety and facilitates the loss of weight.
A few examples of good broken- crust:
•A glass of vegetable juice
• a hard-boiled egg
• of mini carrots with a little bit of humus
• a piece of low fat cheese with crackers of rye
• a granola bar containing at least 5 g of fiber and less than 150 calories
• a half- Apple with butter of peanuts
• 6 dried apricots
1 cup of yogurt low fat (add fresh fruit)
• 16 to 20 almonds
• 10 peanuts in Husks (for slowing down the pace)
• a bar- caramel frozen to 88 calories or six square feet of chocolate mid- AMER (to appease a "crisis of chocolate" ).
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