Dieting by eating less

Low fat, low carbohydrates or high in protein, there is a diet for every taste. And if you’re one of the millions of Europeans who are overweight suckled, you will probably ever all been tried without success.

Medical experiment.

Harvard Professor Frank Sacks has recently published a study confirming earlier findings that one diet is useless if the other when it comes to weight loss. As long as you eat less, you will lose weight, even where the calories come from. The question is not what you eat, but how much you eat. In this study, 811 obese patients subjected to one to four different diets. Each diet was different. In one diet should be high in fat intake, with the other low. Sometimes there was too much protein or just eat much cereal or fruit and vegetables. All participants also had a half hours per week sports. On average during this experiment we lost 7% of their body weight in 6 months time. But then people started to come back weight after 2 years showed, however, in total only 5% of their body weight to have lost instead of 7%. Only 1 in 10 participants managed to more than 10% of his or her weight loss.

Too many calories.

The most striking result of the study was not so much that the plethora of diet plans, or insufficient work. What the researchers especially noticed that the participants almost never succeeded in limiting the number of calories. We had hoped that the participants would consume 750 calories less per day, which was the target average for the total of the diets. This was an intention was not to achieve. During the first weeks the results were not so bad, but over the first 6 months was, on average, but to consume 225 fewer calories per day, which is but one third of what they had provided. It is obviously very difficult to reduce your calorie consumption, so, so you’ll lose enough weight.

Eat less.

The problem of obesity in our society so if we cause massive overeating. For a diet so we are prepared to change what you eat certain foods and to ignore, but the reduced amount of food we find difficult. That 5% to 10% of people in the study lost weight obviously useful to a range of health risks significantly reduce, such as heart disease and diabetes. If you ten kilograms weighs too much, you great energy stabbing in sport and changing dietary patterns, but much more effective is to try to gradually eat less. Here, it is the art of the needle on the scale downwards to see go, without feeling hungry or to lead your life pass you to go see. If the average weight is stable over a period of two weeks or even increase, your method is not effective enough and you still eat too much.

Tips to eat less and lose weight.

It makes no sense to delete all meals. Eat smaller portions, but more regular. If you have the habit every day to eat a piece of chocolate, chocolate piece or break it into 4 pieces and eat only 3 pieces, scattered all over the day. Many people are not increased by 3 meals per day. Eat up to 6 times a day, small portions. Many people eat too much just before they go to sleep. This makes no sense, because while you sleep, you do you will not feel hungry. It helps to explain yourself after 21h nothing to eat. Brushing your teeth even at that hour. This really helps to have dinner.

Soft drinks and surpluses.

Drink water. If you’re not just, it is often just getting used to, but after a while you go enjoy it. Remove any soft drinks at home or take them over only when visitors come. Soft drinks are a huge source of sugars. All you have to much to drink soft drinks will have to compensate in your diet to lose weight still. Since soft drinks are not very well help against hunger, it is better to have them. Also covered by this juice drinks. They contain quite some calories. Reduce the servings of meat in your meals and increase the intake of vegetables. Eat slowly. Required yourself to your board does not empty within ten minutes to eat. Just use your fork, so the creation of food difficult. Stop eating before you’re satisfied, but already at the point where you feel the hunger is gone. Put the excess in the refrigerator for later in the day. Even though about Leftovers very small and hardly worth preserving. So you will find that on the day will spread a lot less food, but without even hungry. Phone this and not eat enough calories, but is certainly not eat too much. Realize that you are overweight become just a bit by constantly overeating and eating when you do not actually need it.

With pleasure to eat less.

Required yourself not to eat something that you don’t like. In time, you do not maintain it. Make a list of things you eat and think like an alternative for less calories but equally delicious. Replace by pure milk chocolate. Butter to margarine. Lamb pork or poultry; Whole milk by skim milk. Halve the amount of butter in a casserole or replace it with vegetable oil. It also helps to slightly more effective when cooking to cook and half to freeze. Almost everyone is ready for large portions because they are hungry. Accounting for at most 500 grams as maximum a meal. Never pass a meal, but eat little. This prevents you still hungry after one hour is given. If you hungry at the table, increasing the temptation to over-eat. Drink enough before, during and after your meal. Concentrate only on your meal in the diet. Eat not for TV or the computer. You should be talking during the meal if it helps to stretch the meal. If you have too many distractions during the meal, remember when you literally feel you have enough.