How to lose weight the right way: tips for those who decide to say goodbye to excess weight once and for all

If you want to know how to lose those extra pounds and not just lose it fast, for some celebration, button up your favorite clothes i. e. -How to lose weight correctly, Congratulations! This means you have chosen the right direction and are on the strategically correct path.Let’s figure out what is the right way to lose weight and how to lose weightcorrect, but as -Incorrect? Everything is simple here.If you're still not at your ideal weight despite your previous attempts to lose those pesky pounds, chances are you're going about it the wrong way. How to lose weight correctly?Obviously this way there will be no further weight gain and certainly no damage to health as no one wants to be slim but no one wants to pay the price for what is achieved which is sores and medication for the rest of their lives.Improper weight loss leads to obesityNutritionists increasingly view inappropriate weight loss as one of the main causes of the obesity epidemic. The harder people try to lose weight, the more they end up gaining weight. It's sad, it's annoying, but it's true!Clearly, the problem is that weight loss methods are harmful to the body, leading to weight regain at best and health problems at worst.So, let’s take a look at how to lose weight correctly and keep it off forever! We've put together ten principles for proper nutrition that will help you stay in shape even without dieting.By following these tips systematically, confidently, and consciously, you will enjoy every meal, you won't have to severely restrict yourself, and at the same time, the extra pounds will keep you from experiencing painful hunger pangs and severe appetite suppression. To all the people I have ever dieted with.

Principle 1: Lose weight slowly and correctly

Let us immediately agree with you (and, in turn, you agree with yourself) that you should never forget those tempting diets: lose 10 kg in 10 days, lose 5 kg per week, etc.Of course, if you work very hard, focus your willpower and do not give up on a strict monodiet (most likely, this will be one of its variants), then you may even be able to achieve the promised results.But this has nothing to do with the question of how to lose weight properly. In this case, another relevant question is: How much does it cost?It is impossible to eat buckwheat and cabbage leaves for the rest of your life; it is also unthinkable to give up carbohydrates forever. Once the eliminated foods are back in your refrigerator, your table, and your plate, the kilograms you worked so hard to lose will quickly come to pass.

Principle 2. How to Lose Weight Correctly – Calorie Counter Knows

Anyone who wants to lose weight effectively, that is, seriously, long-term, needs to remember two important words: "calorie count. "It doesn't matter where they come from.

• If you consume more calories than you burn, you will gain weight.
• If you burn more calories than you consume, you will lose weight.

Therefore, the goal of any diet is to reduce the number of calories consumed through food. This can be done in a number of ways: You can choose lower-calorie foods and eat less overall, or you can combine the two approaches in a way that works for you.However, it is this drastic reduction in caloric intake that is the reason why many weight loss attempts are unsuccessful and therefore incorrect.

• If you skip meals or feel unsatisfied because portions are too small, you will feel hungry and constantly crave snacks or high-calorie foods.
• If you have ever been on a diet for at least a week, then you know how the psycho-emotional background can drastically deteriorate, with worsening mood and irritability for any reason, leading a person to lash out at family and friends.

Principle 3: The correct way to lose weight while eating enough is to eat small meals frequently.

The simplest strategy for proper weight loss is to combine three small, nutritious meals with midday and evening snacks. Thanks to this nutritional system, you can eat up to five meals a day!Agreed, this is much better than skipping breakfast, lunch or dinner. Eat smaller, more frequent meals to prevent hunger pangs, and small, dense, nutrient-dense portions ensure you're getting enough nutrients without creating too many calories.Please note that three small meals plus snacks does not equate to a chewing habit. It involves eating continuously throughout the day without regard to hunger and fullness. This eating behavior can lead to excess calories and weight gain.Sharing meals frequently will prevent you from falling into the despair and frustration of a hungry person. After all, soon you will be able to snack again, how to snack and with what - the following principles will tell you.The main thing that people who lose weight using this system notice is that they never eat as much as they do during weight loss periods like this. And it’s easier for the body to deplete fat reserves: eating small, frequent meals not only boosts metabolism, but also signals to the body that there’s nothing to fear, no threat of starvation, and no need to store anything in storage. for future use.Here are some simple and easy-to-implement tips to make it easier to eat five meals a day with as much variety as possible:

1. Plan ahead of time what you will eat during the day, including snacks. It's best to do this the day before.
2. If you decide to lose weight the right way, always take healthy foods to work or school in convenient airtight containers.
3. In the evening prepare food for the new day. You can then eat foods with pre-calculated calories whenever you want, rather than buying snacks and other high-calorie products first sold in stores when you want them.
4. Don't rely on the same foods as your snacks (such as bananas or apples), even if you really like them. Monotony is also a kind of hunger. Five divided meals per day, along with plenty of low-calorie and low-glycemic-index foods, allow people to eat a varied diet while maintaining selected daily "calorie corridors. "

Principle 4: To lose weight correctly, don’t deprive yourself of nutrients, just choose the best ratio.

Changing the nutrient composition of the diet and the effects of such experiments on accelerating weight loss remain a focus for many nutritionists. Let's discuss this issue in more detail, since many diets preach: give up carbohydrates, remove fat from the diet, take in protein - and a slim figure is guaranteed.

• Generally speaking, the recommended macronutrient distribution range indicates that 45 to 60 percent of calories come from carbohydrates, 20 to 35 percent from fat, and 10 to 35 percent from protein.
• Some nutrition experts believe that a healthier way to lose weight is to increase protein intake to 45% and reduce carbohydrate intake to 25%.
• Many studies report that a protein diet results in greater weight loss than a carbohydrate-rich diet of the same amount of calories. Additionally, a diet that reduces carbohydrates and increases protein can prevent weight gain once goals are reached.

Carbohydrates – Enemy or Friend for Those Deciding to Lose Weight Right?

The theory that carbohydrates cause weight gain, so reducing the amount of carbohydrates in your diet will lead to weight loss, is very popular and has gained a lot of followers.Of course, you or someone around you has also tried to lose weight on a low-carb diet. While it is impossible to completely eliminate carbohydrates from the diet, it is possible to significantly reduce their intake, so it is more correct to call such a diet low-carb.

Increased consumption of carbohydrate-rich, sugary drinks has been linked to weight gain in children and adults in recent decades, scientists have found. It is reasonable to assume that as carbohydrate consumption increases, waist circumference will also increase. But how exactly do carbs affect body fat gain?

Some researchers think it's all about insulin, others think it's all about high glycemic index foods, and still others think carbs alter appetite-suppressing hormones, which is why inHunger occurs after eating carbohydrate foods.The body needs insulin to process glucose. After eating, it responds to increases in blood sugar levels and transports them to cells.The more carbohydrates a person consumes, the more insulin is needed to maintain normal blood sugar levels. But that's not insulin's only function. This pancreatic hormone also promotes fatty acid synthesis and lipogenesis in the liver. Excess glucose that is not converted to glycogen and used for energy is converted to fatty acids and stored as fat.Theoretically, the more carbohydrates you consume in your body, the more insulin your pancreas will secrete, and the greater the likelihood that glucose will be stored as fatty acids in adipocytes (fat cells).Insulin also prevents beta-oxidation of fatty acids by inhibiting lipolysis of fat stored in adipose tissue, which results in retention of fatty acids in adipocytes.Therefore, the effect of insulin on lipid metabolism generates trends in fat concentration. To avoid spikes in insulin levels, it's logical to switch to a low-carbohydrate diet.But there is another side to the coin. The composition of your diet can influence the production of hunger-suppressing hormones. As a reminder, hunger increases as ghrelin levels increase and decreases as leptin levels increase.

Choose carbohydrates with a low glycemic index

The evidence supporting the idea that carbs contribute to weight gain is promising… BUT!When researchers tested the effects of high-carb/low-fat or high-protein/high-fat/low-carb calorie-matched diets on weight loss, they found no benefit to the high-protein diet: Weight loss was the same!In addition, restricting carbohydrate intake significantly reduces the quality of the diet and the choice of dishes. Remember what you ate on a low-carb diet?Adhering to a strict low-carb diet while leading an active lifestyle: working, studying, driving, exercising is very difficult.

"Diets that slightly restrict daily calorie intake (10-15% of normal) and heavily restrict high glycemic index foods work well. The first is sugar and sugary products. Plus a partial diet and less red meat. "

If you really want to know how to lose weight properly, remember these simple rules:

• A balanced weight loss diet should include whole grains, legumes, fresh fruits and vegetables, and as few high-glycemic carbohydrates as possible.
• Leave simple carbs on store shelves and keep complex carbs on hand.
• If you add foods rich in saturated fats to your diet, such as whole milk, full-fat cheese, fatty meats, butter, they can affect your cardiovascular system. Replacing them with white meat, skinless chicken, fish, nuts and oils will not only be good for your waistline, but also for your health (but remember: Even unsaturated fats have nine calories per gram, so don't eat themToo many nuts and oils, no matter how healthy they are – it’s too easy to eat too many calories).
• The best combination for weight loss is low-calorie foods: fruits, vegetables, grains, some protein and some fat. This is a combination of all five major food groups that is balanced and meets nutritional needs.

Principle 5. When you lose weight correctly, the amount you lose matters.

In this case, we're not talking about your form, but what's on your plate. Both main meals and snacks should be large enough to make you feel full and satisfied.Healthy eating and appropriate weight loss strategies include:

• Consume low-energy-density and large-volume foods;
• Avoid energy-dense, small foods that can easily fill your daily caloric intake but still won’t make you feel full;
• Emphasize low-calorie "bulk" foods: vegetables and fruits with high water content, which will make you feel full quickly and reduce hunger, thereby reducing the number of calories consumed.

In fact, if you start your meal with a big salad (large portion, low energy density), you'll probably end up consuming at least 10% fewer calories than you normally would.You can achieve a similar effect if you add vegetables to soups and sandwiches - portion sizes increase, satiety sets in earlier, and you consume less energy-dense foodsenergy density of food

• low:These foods contain between seven-tenths and half of calories per gram and are rich in water and fiber. Examples include most vegetables and fruits, including tomatoes, melons, strawberries, broccoli, and cauliflower. There are also soups with light broth, yogurt and cheese.
• Average:These products contain one and a half to four calories per gram and also contain less water. These include baked goods, hard-boiled eggs, dried fruit, fish fillets, hummus, whole wheat bread and cheese.
• High:These foods contain four to nine calories per gram and are low in water. These include chips, biscuits, crackers, cakes, butter, butter, fat and bacon.

The main thing to remember is that the basis of the diet should be foods that are not too energy dense and high in fiber and water content, and the rest can be eaten bit by bit - this way, your diet will be balanced and your weight will bedecline.

Principle 6. Fiber and water will help you lose weight right

Fiber promotes a feeling of fullness and is found in most fruits and vegetables. It turns out that overweight people eat fewer calories than people of normal weight. That's why high-fiber foods are a key part of a weight loss diet.It is a no-brainer to drink more water when losing weight.Let's add some helpful tips every day:

• You should drink non-carbonated drinking water with no flavors or additives (usually they are sweetened, meaning they contain carbohydrates you don’t need);
• Carry a bottle of water with you in your bag, car, and at your desk;
• It is not recommended to drink one cup at a time, it is best to drink in small sips and frequently;
• The water should not be too cold, room temperature is optimal;
• If you drink half a glass of water 10-15 minutes before a meal, chances are you will eat less.

"Overeating is one of the main causes of obesity. The problem is that a person gets used to the feeling of fullness in the stomach and then stops noticing it entirely. That's why it's important to develop healthy eating habits. "

Principle 7. Slimness starts in the gut – how to use microbiome knowledge to lose weight correctly

Eating more plant-based foods changes the bacteria in your gastrointestinal tract, which can have a positive impact on your weight.The term "microbiome" itself refers to the billions of microorganisms that live in the human body, including the gastrointestinal tract, skin, lungs and reproductive tracts, and the mouth.Most of them are concentrated in the colon, where they are involved in metabolic functions.For example, gut bacteria quietly do a lot of useful things for humans:

• aid digestion;
• Affects metabolism;
• extract energy from undigested food;
• synthetic vitamins, including vitamin K;
• Modulates the composition of adipose tissue;
• Peptides that control release in the gastrointestinal tract.

There are over a thousand species of bacteria living in the intestines. They vary from person to person, regardless of age, gender, race and body mass index.Recently, scientists have discovered a link between certain bacteria and obesity. If this is true, can we change the composition of gut bacteria and stop the obesity epidemic?How you eat, both long-term and short-term, determines the types of bacteria in your gut and how they behave.Dietary changes affect bacterial metabolism and the body's immune function by fermenting nutrients and changing the gut barrier—allowing bacteria and other gut microbes to enter the bloodstream and turn certain genes on or off.By understanding the role of diet and gut bacteria, new ways to prevent obesity could be found.

Principle 8. How to lose weight correctly? In action!

Regular physical activity not only naturally increases the daily caloric deficit needed for weight loss, but it also helps reduce sedentary habits, which are often accompanied by the desire to chew. By walking, you burn calories. Instead, you sit in front of the TV with a bag of chips and type. It is recommended that people spend an hour to an hour and a half each day engaging in moderate physical activity, which can help prevent weight gain or promote weight loss.

Moderate physical activity means walking at a speed of 5 kilometers per hour, and similar activities: light gardening, cycling, swimming.

The longer you exercise, the more oxygen you consume and the higher your metabolic rate. Therefore, more calories are burned throughout the day, even when resting.Well, if you combine aerobic exercise with strength training, your metabolism will speed up - your muscles need more energy. Keep in mind that people who weigh more than 70kg will burn more calories, while those who weigh less will burn fewer calories.Research shows that walking 10, 000 steps (about seven kilometers) a day is enough to significantly reduce the risk of obesity. But the average person walks between ninety and three thousand steps, and increasing that number to ten thousand mostly requires conscious effort.

Principle 9. Will you lose weight the right way? Understand the nature of aerobic and anaerobic exercise

Even if you are far away from exercise, if you want to embark on the right path to weight loss, you need to adjust your life not only through nutrition, but also through exercise.It’s not necessarily about setting athletic records, it’s just a suggestion to increase your physical activity, but not on a whim, but completely consciously and purposefully. You can only exercise for so long, but with your wits about you, it's not unreasonable to have dedicated exercise groups for weight loss.So, what are the potential benefits of different types and intensities of exercise in terms of weight loss?

• Aerobic exercise is low-to-moderate intensity physical activity that triggers the aerobic response to produce adenosine triphosphate. Carbohydrates, fats, and proteins provide energy for aerobic exercise, whether that's brisk walking, jogging, hiking, or skiing.
• Anaerobic exercises include weightlifting, brisk running, jumping rope, and stair climbing. They are higher intensity and shorter in duration than aerobic exercises because they simply cannot last as long as lower intensity loads. With anaerobic exercise, less fat is oxidized and more glycogen and glucose are used to produce energy.

Although aerobic exercise (moderate physical activity) has many health benefits, such as helping to control blood sugar levels, lowering blood pressure and increasing HDL levels, especially in overweight and obese people, research shows that in the context of weight loss, they gave negligible results.

The right combination of exercise and weight loss

In a recent study conducted at Duke University (Durham, NC, USA), scientists looked at overweight and obese subjects (more than 200 volunteers). The first group performed cardio, the second performed weight lifting, and the third group combined the two. The first group ran approximately twenty kilometers per week on a treadmill or other similar activity. The second group performed weight training three times a week: three sets per day of eight to 12 repetitions. The third group did both.After ten weeks, groups one and three had lost more weight and fat than group two. Interestingly, the third group also had a significant reduction in waist circumference, which was not observed in the other groups.Another study tested the hypothesis that short-term aerobic exercise combined with anaerobic exercise would definitely produce better results than aerobic exercise alone.Sixteen obese subjects were divided into two groups. The first did four weeks of half an hour of aerobic exercise, the second did twenty-five minutes of aerobic exercise and an additional five minutes of anaerobic exercise.These five minutes resulted in a significant reduction in body fat compared to the results of the first group.Total body fat, visceral fat, and abdominal fat were also significantly reduced. By adding anaerobic exercise to your workout, accumulated fat will be broken down more actively.It's also important to choose the right exercises, with heavy weight, to avoid injuring yourself.

Principle 10. Don’t deviate from your plan: Motivation and confidence are the keys to getting your weight loss plan right

How many good weight loss efforts fail, not because of an inability to lose weight, a genetic predisposition to obesity, and other excuses overweight people indulge in, but because of plain old laziness.If you seriously decide that this will be your last time, be consistent and organized. It's not difficult and can even turn into an exciting quest, especially if you manage to awaken your passion for the sport and your will to win.How to do it? Here are some tips:A food diary or food diary is of great help in systematizing the weight loss process according to the above rules and, most importantly, in increasing motivation.A food diary allows you to record what you eat during the day, when, where, how much you eat, how you feel and the severity of your physical hunger. Using this information, you can modify your environment and/or responses to the environment to improve your eating behavior and change your weight.Even if you've been overweight your entire life, that can only mean one thing: all attempts to lose weight aren't working for your body. Try again and adopt these 10 principles for losing weight the right way!