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Optimal diet for weight loss How to lose weight
Table of Contents
1. What's so proper is obesity
Obesity is a chronic disease characterized by excessive or abnormal accumulation of fat tissue that negatively affects the functioning of the whole body. It is diagnosed when the body's BMI is at least 30 kg/m2 or when the amount of fat is more than 30% in women and 25% in men.2. Energy demand and deficit in an obese person how to calculate
The main method of treating obesity is diet therapy, the key assumption of which is to generate a negative calorie balance. However, the Harris-Benedict model or the Mifflin-St. Jeor method is used to estimate this, which takes into account basic body mass change (PPM) and multiplies it by the physical activity coefficient (PAL) in order to obtain the total calorie change (CPM) value, or the number of calories needed to maintain the current body weight. Therefore, it is necessary to calculate the basic body weight change (BPM) by taking into account the body mass, body mass growth, body weight growth and body weight gain (BAM) factors. In order to determine the amount of calorie content that will allow the total body mass to be converted from the normal body weight to the normal weight, or any number of caloric calories required to sustain the actual body weight loss (CAPM), or the total weight loss of the body weight is not enough to be calculated. In this case, the calculation of a number of metabolic weight changes (e.g., body mass gains, weight gain, weight loss,3. What's the diet for obesity?
The main dietary assumptions for the treatment of obesity do not deviate from the principles of a healthy diet recommended to the general population of Poland. They consider increasing the consumption of a variety of vegetables, fruits, whole grain cereals, high-quality protein (meat shortage, seeds of legumes, eggs), vegetable fats and protein, and thus limiting consumption of high-processed and low-nutritional products.4. How do you make it easier to lose weight?
Many people make the mistake of setting too ambitious, unattainable goals, which quickly frustrates and discourages them. Goals based on realistic assumptions allow for a gradual but lasting change in dietary habits and lifestyle. An example of a realistic goal during weight loss can be to lose weight in the range of 0.51 kg per week. This is a healthy weight loss rate that is not only safe for the body, but also more likely to be maintained over the long term.5. Plan your meals
Try to plan your meals regularly for each day or week, but also leave some room for flexibility so that you don't feel like you're a diet addict.6. Pay attention to portion size and eat regularly
Eating four to five smaller but regular meals will help you feel full most of the day and prevent hunger attacks and overeating.7. Eat more fruits and vegetables
They're low in calories, but they're high in volume, so they provide a feeling of fullness and satiety, which results in a lower overall calorie intake.8. Avoid fluid calories
Juice and sweet drinks, although tasty, are not very valuable and provide a large number of kilocalories but do not provide a feeling of fullness. Cocktails may be involved, but it should be remembered that they should contain not only fruit/vegetables but also a source of protein and fat.9. Take care of regular physical activity
Not only does it burn extra calories, but it also has a beneficial effect on the health and functioning of the whole body. It's important to adjust it to your preferences and abilities.10. Keep an eye on progress
Keeping a dietary journal and monitoring your progress will help you consciously control your calorie intake and motivate you to keep going.11. Don't forget to rest, check your stress levels
Rest is essential for the body to regenerate and maintain good mental health, and controlling stress levels can prevent overeating as a way of coping with it, so it's important to regularly practice relaxation techniques such as meditation, deep breathing, and yoga.12. Avoid restrictive diets
Excluding whole groups of products or drastically limiting calorie intake can lead to nutrient deficiencies and health problems, as well as rapid dietary abandonment and a return to those habits. Instead, stick to a balanced and varied diet that tastes good!13. Armed with patience, be persistent
Weight reduction can be time-consuming and requires enormous effort, but remember that every step forward is a success, and small setbacks don't override all your previous efforts. Remember that every person is different, so experiment with different strategies and find the one that best suits your lifestyle and preferences.
