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 enough because many more parameters such as age, height, and weight, percentage of fat and lean mass must be taken into account.
Not to mention that we often let ourselves be misled by aesthetic canons distorted by Photoshop and Integra filters! Instead, the ideal is to establish the ideal weight based on your own parameters, without ever exaggerating. In fact, it is 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 rely on? 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.
Dietitian: 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 kilos 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 advice and prescribe food supplements. On the other hand, 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 the most, perhaps relying on the advice of those who have already been there. The path to be faced 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 it comes to losing weight, you have to deal with calorie counts. 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 calorie intake and:
Achieve the calorie deficit: that is to introduce fewer calories than you introduce.
Avoid restrictive diets: lowering calories too much by dropping 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:
Basal metabolism: The basal metabolic rate (MB), or BMR, from the English Basal metabolic rate, is the energy expenditure of a living organism at rest, thus including the energy necessary for vital metabolic functions (respiration, blood circulation, digestion, activity of the nervous system, etc.). It has a 70% impact on the total requirement
Daily Calorie Need: This is the total calories needed throughout the day. For a 70% it is given by the basal metabolic rate. For 10% it is given by the thermo genesis of the foods we ingest, (the energy needed to assimilate the macro nutrients deriving from food: carbohydrates, fats, proteins). The remaining 20% is instead given by the physical activity performed. In short, it is the energy needed to work, play sports or any daily movement.
To lose weight in a healthy way, it is important to reduce the daily calories consumed, but always respecting certain criteria. It is important to never go below baseline because it could slow down the metabolism and make weight loss more and more difficult. The body would see the too rigid diet as a period of crisis and would react by assimilating as much as possible in order to store enough energy to overcome the caloric deficit period.
Generally it is recommended to cut no more than 20% from the total metabolism. This would allow you to lose weight slowly but steadily without incurring weight stall periods.
So be wary of diets that are too restrictive or that promise you to lose many kilos in a short time. Also pay close attention to all those diets that make you eliminate food groups, or worse macros, without medical supervision. Always remember that gluten free does not mean light, and that it is appropriate to eliminate gluten and lactose only in case of approved allergies.
But which diet to choose then? Among the many proposals, being generic diets, my advice is to look for an easily sustainable diet. If you have lunch at home every day, I would avoid choosing the sandwich diet, just to give an example. Look for a meal plan that does not completely upset you’re eating habits, it will be less traumatic and it will be easier for you to be consistent.
How to lose weight fast: lose weight or lose weight?
Our body is made up of bones and organs (not to be taken into consideration for weight loss purposes), fluids, muscle glycogen and fat. In order to lose weight, we don’t have to reduce so much the first ones but rather only the fat. Indeed:
REDUCING LIQUIDS: drastically lowering the sodium taken in a few days you will see a drastic weight reduction due to the reduction of extracellular fluids. At the first meal with a higher salt level, however, we risk recovering everything.
REDUCING MUSCLES: A diet that is too restrictive and not associated with sports causes cannibalism of the muscles and therefore a reduction in weight. But it also causes a considerable slowdown in the metabolism, making it increasingly difficult to lose weight and maintain a healthy weight.
REDUCING GLUCIDES: Muscles contain 500 grams of carbohydrates, the liver about 80. Each gram of glycogen binds 3 grams of water which is why, if we consume glycogen stores, we lose weight quickly, but we also risk getting it back as soon as we stop diet.
REDUCING FAT: we will achieve true weight loss. The long-lasting one that will make it easy for us to maintain the ideal weight achieved with so many sacrifices.
What to eat to lose weight?
There is no food that, if ingested, can make you lose weight. This means that you must absolutely avoid shakes, foods, pills that promise to be fat burners or make you lose weight by eating. Essentially you don’t have to eliminate anything and you can eat a little bit of everything. Proper nutrition involves a balanced distribution of all nutrients, including carbohydrates and fats.
Most of the daily calories is represented by carbohydrates (cereals and derivatives), followed by proteins and fats. Over a typical day:
– 55% of daily calories should be represented by simple carbohydrates (sucrose, lactose, and fructose) and complex ones (bread, pasta, rice, etc.);
– 20% of daily calories should be represented by lean animal proteins (meat, fish, and eggs) and vegetable proteins (legumes and dried fruit);
– 25% of daily calories should be represented by animal lipids or fats (butter, lard, lard) and vegetable ones (olive oil, margarine).
Let’s not forget the fiber, which in the soluble form (present in fruit and vegetables) and in the insoluble form (present above all in cereals and legumes) should be taken at every meal.
How to lose weight with fitness
What does it mean to work out? Often in the group I hear people ask: Are commissions count as workouts? Is Cleaning the House a Workout? Does running after children count as a workout?
Surely they are all tiring activities, a lot of esteem for those who do them but, I’m sorry to tell you, fatigue is not synonymous with training. The meaning of Workout, translated into Italian, is to train. Which means that it is not enough to work hard but that you have to go to stress the muscles to be able to eliminate fat mass and increase lean mass? The types of workouts can be many.
But what is the best sport to lose weight? Everyone and nobody! In fact, we have seen that to reach the ideal weight what matters is the caloric deficit. However, it is true that sport helps us lose weight better and faster. Here are all the benefits of weight loss achieved with fitness:
What is better to lose weight: cardio, hit or weights? Read this article that will tell you which workout is most suitable for losing weight.