Search
Language
Why don't you go on a diet?
Table of Contents
1. Causes of overweight and traditional weight-loss methods
In theory, in order to maintain body mass at a certain level, the amount of energy consumed should be the same as the quantity of energy expended by the body. The direct cause of excess body weight is the long-term presence of a positive energy balance.2. The Commission shall adopt delegated acts in accordance with Article 21 of Regulation (EU) No 1303/2013 laying down detailed rules for the application of this Regulation
Energy expenditure of Poland: Energy.3. Translate this page to Switch Polish: Switch
In the case of a person who consumes, for example, 2500 calories per day, this would mean reducing the daily calorie intake of the diet by 375750 calories. The calculation seems simple, so why is it that so often the weight loss process ends in failure and many people return to their original body weight after completing the diet?4. Weight loss diets metabolic effects
Short-term reduction diets contribute to a number of changes in the body, and these mechanisms are designed to prevent weight loss.5. Title Extra_id_1 Decline in the level of
PPM is the largest component of a person's daily energy expenditure. One of the effects of a reduction diet is a decrease in the basal metabolic value (PPM). Rosenbaum M. I. et al. study showed that in people who lost 10% or more of their body weight (in the last few weeks or maintaining a reduced body weight for more than a year), the energy expenditures, including PPM, were significantly lower than those of the same age and the same stable body weight. PPM was the lowest level of energy conversion in the body that allowed them to sustain life functions.6. Increased appetite
In a study by Sumithran P. I. and colleagues, even a year after people started losing kilograms, they had higher levels of appetite-stimulating compounds than they had before dieting. In their study published in 2016, they estimated that with each loss of one kilogram, an increase in hunger makes us eat up to 100 calories more. However, it should be emphasized that the study participants were on very low-calorie diets.7. Calorie restrictions increase the pleasure of eating sweets
Interestingly, not only long-term calorie restriction, but also long intervals between meals and prolonged hunger may increase the enjoyment of eating unhealthy snacks. The areas of the reward system were more active in people who were shown photos of high-calorie meals.8. If you're not counting calories, then what?
In short, should be based on a rational diet that meets the body's needs and is high in physical activity. Reduced energy intake and exercise frequency resulted in a significant decrease in PPM. Hume D.J., Yokum S. and Stice E. In their study, they showed a certain dependence on young people the more energy they consumed and consumed with food, the less fat they gained over a 3-year period. Thus, it appears that the best way to reduce their body fat levels is by not reducing the amount of energy they consume and increasing their energy consumption at the same time.9. Exercise more, eat more
While a balanced diet should also automatically reduce calorie intake. This is as much or even less calories than a fast-eaten doughnut, but lettuce ensures a much longer feeling of fullness and suppresses appetite for sweets. It should be based on meals with a low glycemic index. While this seems to be the simplest, but probably most patient, way to reduce weight is to take a lasting change in dietary habits and exercise. For example, the temptation to work with a salad, such as a salt and tuna diet, provides a weight loss of about 250 g.10. Principles worth following if you want to lose weight without counting calories
You can satisfy your appetite for sweets with, for example, fruit cocktails, fruit salad, a handful of dried fruits.5. It will help you meet your need for calcium and protein.6. Consider the best sources of unsaturated fatty acids in your fish and vegetable oils diet.
