A drastic diet change – let’s say cutting hundreds of calories a day – can slow down your metabolism and thwart your efforts to lose fat. But with minor adjustments, your body’s furnace will not lose heat and weight loss can become easier, that is, you can lose weight with health, according to Scott Kahan, director of the National Center for Weight and Wellness in Washington, DC and a member of Johns Hopkins University.
A study of the Annals of Behavioral Medicine has shown that focusing on only one seemingly trivial change per week can result in a fourfold weight loss compared to the four-month period of a standard diet and exercise plan. Another study published by the scientific journal Eating Behaviors showed that ambitious expectations over diets can result in large fluctuation of weight loss. So focus on small, step-by-step steps for more lasting and permanent results. Start by trying to follow these tips – but only a few at a time!
The rule of eating every 3 hours is for the metabolism to continue accelerating, that is, when there is food discipline, calorie consumption is controlled at meals and with the metabolism at work, he understands what he needs to keep and what he need to burn, that in this case for weight loss would be the burning of fat. Fasting or restricted diets cause sudden swings in weight associated with unsuccessful diets, and may be more dangerous than maintaining excessive weight.
Weight loss involves serious modifications on a daily basis and in the long run. Reflect first on whether you are willing to change your diet and physical activity, whether you are able to do so, the barriers that may arise, and how to overcome them. The more you get away from your daily routine and your tastes and preferences, the harder it will be to successfully extend a “diet.” You should split your meals throughout the day, not forgetting your breakfast and carefully anticipating weekends or unexpected situations such as parties.
These guidelines are based on the recommendations of the Academy of Nutrition and Dietetics and the World Health Organization (WHO):
For those who are overweight, a gradual loss (0.5 to 1 kilo per week), 5 to 10% of the initial weight , already brings health benefits and is a realistic goal.
Before a big meal in a restaurant, eat a good salad plate with varied leaves and vegetables, as well as being nutritious, provides enough fiber to give satiety and make you eat in the right measure. A glass of ice water is also recommended. Diets enriched with sufficient soluble fiber also appear to improve glycemic control. Insoluble fibers have little effect on postprandial insulin and glucose responses. Dietary fibers increase satiety . In some studies, soluble fibers have been associated with a lower increase in body weight over time.
A study from the University of Maastricht in the Netherlands, where scientists observed that the number of bites culminated in an increased perception of aroma and taste. To eat in adequate amounts to our body, we must be attentive to chewing, because it plays an important role in satiety, since the released hormones contribute to the process of weight loss. Hormones released during the digestion process:
Ghrelin stimulates the appetite when we are fasting or with low blood sugar levels. After the meal your concentration decreases. On the contrary, if the individual spends many hours without eating, at the time of eating, ghrelin concentration will be so high that it will direct all the ingested calorie content to be turned into fat and the result can be continuous weight gain.
Cholecystokinin : appears in response to the presence of proteins and fats that reach the intestine and serve as a stimulus for its action of reducing the neuropeptide Y (inducer of appetite), leading to satiety.
PYY and GLP1 : When food reaches the gut, these two important and decisive flags of full satiation also come into play.
Leptin : produced in the fatty tissue, indicates the amount of body fat with signals that go into the bloodstream, reach the brain and inhibit the intake of food.
This whole process, from chewing to the arrival of the food to the intestine, takes about 40 minutes. Signs go to the hypothalamus (center of hunger and satiety) and produce commands for the search and intake of food, prepare the gastrointestinal tract to receive and process it, and indicate when to stop eating.
plan your market
Hungry shoppers actually stuff their grocery carts with hypercaloric products, notes a study published in JAMA Internal Medicine. The best time to shop is after breakfast over the weekend, says Anita Mirchandani (MS – Medical Student; RD – Registered Nutritionist) a New York nutritionist and co-founder of FitMapped, a website and application on fitness. Do your shopping with a full belly, plus go shopping list to get just what you need.
do not go hungry
It is not the smartest measure if you are afraid of earning a kick. On the contrary, you damage your shape and your health. To lose fat and optimize muscle mass gain, the muscle needs to receive a generous amount of muscle glycogen (from carbohydrates) and protein. So remember to feed yourself properly every three hours. Otherwise, you may experience headaches, tiredness and trigger the so-called catabolism (loss of muscles). Also avoid eating sweets, fried foods, and greasy foods. And consult a nutritionist to adjust the amount you eat.
* Thais Verdi is a sports nutritionist and clinician, a member of the American College of Sports Medicine and the author of the book Sports Nutrition and Functional Recipes .