How to lose weight and achieve a healthy weight? What is the fast and healthy way to lose weight and regain health and beauty? Let’s find out together! It may seem strange but, between sellers of miracles on TV and on the web and the myriad of information it is not always easy to establish what is really useful and what one of the many false promises is.
How to lose weight: set your goal
The first thing you need to do to achieve a healthy weight is, pardon the pun, and determine your ideal weight. It is not as easy as it is believed because so many factors come into play. Many people ask friends who see their weight-to-height ratio well, thinking they are based on that. However, it is not at all sufficient because many more parameters such as age, height, weight, percentage of fat and lean mass must be taken into account.
Not to mention that we often let ourselves be misled by aesthetic standards distorted by Photoshop and Integra filters! Instead, the ideal is to establish the ideal weight based on your own parameters, without ever exaggerating. It is indeed important to establish a weight that is easily sustainable in the long term. Our body must be beautiful but, above all, be healthy.
Dietitian, dietician or nutritionist?
If you are not really well prepared in the field of nutrition and fitness, especially when you have to lose a lot of kg, the best way to lose weight is to contact a professional. But who to trust? Better the dietician or the nutritionist? And what is the difference between a dietician and a dietician?
Dietitian: He has a three-year degree, or the first degree: he is not a doctor, but a health worker. He is a professional who elaborates, formulates and goals in place the diets prescribed by the doctor and checks their acceptability by the patient. There is no professional register that lists the profession.
Dietician: He is a doctor with a degree in Medicine and Surgery, and subsequently specialized after another four years of study in Nutrition Sciences. He has the possibility to diagnose any pathology and prescribe, in addition to the diet, any drugs or tests. If you have to lose a lot of pounds or suffer from a disease, but also an eating disorder, the dietician is the most suitable professional figure.
Nutritionist: He is a biologist who has a five-year degree: he is qualified in assessing the nutritional and energy needs of people, developing eating patterns and, like dieticians, working in the field of food education and catering. He can independently develop diets, nutritional counseling and prescribe food supplements. However, he cannot prescribe drugs or diagnose diseases. If he suspects the presence of a disease, he will only refer you to a doctor. If you play sports, consider the idea of relying on a good sports nutritionist, able to entrust you with a specific diet for your goals.
The advice is, regardless of personal qualification, choose the person who inspires you most trust, perhaps relying on the advice of those who have already been there. The path to be tackled will not always be easy and will need readjustments; we might as well choose a person with whom you can create a good relationship of collaboration and trust.
A good professional, at a first visit, in addition to assessing your physical condition, will ask you many questions to understand what your lifestyle is and entrust you with a diet that is easy to support. Very often, especially in the initial phase, he may ask you to keep a food diary. It will be very helpful in understanding your approach to food. Read here how to keep a food diary.
How to lose weight: calorie counting
When you have to lose weight you have to deal with the calorie count. I know, it’s not easy news to digest but it’s important to be aware of it. It becomes important to establish the right caloric intake and:
Reaching the calorie deficit: that is, introducing fewer calories than you introduce.
Avoid restrictive diets: lowering calories too much by falling below the basal metabolic rate will result in the much-hated weight stall
Metabolism is given by that series of biochemical processes necessary for our body to transform ingested food into the energy needed to live and carry out all daily activities. It includes both the phase of breaking down the molecules to produce energy, called catabolism; is the phase of construction of larger molecules that still requires energy and is called anabolism. When we talk about calories to consume we need to know the meaning of: