In the previous issue of Food Today itself the attention that maintain their ideal body weight promotes good health, currently the proportion of population overweight or obese is significant that a hundred million years of heredity have fostered during famine, those who accumulate fat in times of plenty, that losing weight is, therefore, very difficult for most people and that fad diets and miracle cures are not losing weight. So what should be done to reduce your weight?

way to lose weight

The only way to lose weight is to ensure that regular intake of food provided substantially less energy (in kilo calories or kilojoules) than the cost of heating the body to carry out normal activities and exercise to practice .

When you reduce food intake, metabolism decreases by about 15%. The margin between the energy expenditure and that provided by the diet must be at least 25%, and preferably by 40%.
If a woman who normally consumes 2000 k cal diet that follows provides 1,500, the margin between its reduced use (2000-15%) and its contribution is only 200 k cal per day.

This means that employs more than 5 weeks to lose 1 kg, a weight reduction unacceptable.

Consequently, if the energy gap is inadequate, weight reduction is so slow that the motivation is lost.
The normal power consumption of most women, unless they do regular exercise very intense, is about 2,000 k cal per day.

Excess weight increases this value but, since this also causes more sedentary, it is more reasonable to consider the 2000 k cal as the reference. The men usually consume more energy, but it is best to disregard this fact. The males, in fact, following the same diet, lose weight more quickly and is an advantage because men are usually less patient when it comes to losing weight.

Recent studies have confirmed that when you lose weight, regardless of diet, body mass lost (whereas the weeks following the first, when the leak is composed of 20% carbohydrate reserves and 80% water) is always composed of 75% fat and 25% of other components of the organism (including proteins). Thus, the loss of 1 kg of weight requires a total expenditure of 7,000 k cal. On this basis it can be shown that with a contribution of:

# 1200 k cal per day (an average amount seen in the diet), weight loss is about 0.3-0.7 kg per week
# 800 k cal per day, the loss is around 0,7-1,4 kg per week
# 500 k cal per day, the loss is about 1.5-2.5 kg per week

But then there is the best diet plan? Unfortunately the answer is “no.” Who should become unable to make a multimillionaire overnight. When it comes to food, everyone has their own preferences. Consequently, many of those working in this field recognize that having the ability to choose between different diets can be considered an advantage, provided they adopted the principles that ensure security, even after prolonged adoption. So what are these security requirements?

The minimum daily allowance of protein should be 50 gr. Currently this level is lower, but it is the opinion of experts around the world is to recommend an additional amount.
The minimum daily allowance of fat, to ensure the proper intake of fatty acids and to encourage bile flow, is about 7 grams per day.
With a daily intake to 1,400 k cal infer is virtually impossible on a diet composed of normal foods, bring the body in the long run, sufficient vitamins and especially minerals. In this case, the diet should include vitamin and mineral supplements or food compounds substitute out at least minimum intake of vital components (especially proteins, vitamins and minerals).

Since during the diet you lose many fluids, fluid intake should not be high in calories ..
If you follow these few simple principles, it is easy to follow a diet? Again the answer is “no.” Follow a diet is really tiring, but the following suggestions may be helpful.
Initially, we must not put a goal of losing weight too difficult to achieve. Losing just 5-10% of its weight reduces many health problems. We lose a little weight ‘at a time, so smart.

Willingness and motivation are crucial. Many believe that the encouragement of individuals and groups is useful.
Regular exercise helps a lot. Unfortunately, many of those who are overweight find it difficult to carry out physical activity sufficient for it to give significant results. They should however be encouraged to persevere in the undertaking.
It is above all necessary to be aware that the weight that is lost should not be resumed.