Facts About Weight Loss

Facts About Weight Loss

Losing weight is often a struggle for some people as they try countless fad diets and extreme to shed pounds. In fact, according to the Food and Drug Administration, it is estimated that 50 million Americans diet each year, with only 5 percent of them actually maintain their new weight. Weight loss is actually not as difficult as it looks, and follows a specific formula that includes a lifestyle change with healthy food choices, exercise, sleep and understanding of calories
understanding Calories
Food sources such as carbohydrates, fats and proteins are the main sources of calories that your body needs. These calories are then converted into energy and fuel for the body. If more calories are taken in than needed, keep your body on to them where they get stored as fat. For the body to loss weight, calories need to be reduced. The equation for calories is that 3,500 calories equals a kilo of fat. So, to lose the recommended half a kilo a week an individual should cut 500 calories from your diet each day.
Get Smart
A healthy meal plan is essential to losing weight. Diets that are severely restricted such as having too few calories or entire food groups being omitted often lead to binges and uncontrollable cravings. Moderation and a combination of a variety of foods is the key. This includes a diet rich in high-fiber and low-fat foods, including fruits, vegetables, whole grains and lean proteins. This includes eating a combination of foods, including 45 to 65 percent of complex carbohydrates, 15 to 20 percent of protein and 20 to 30 percent fat per day. In addition, a source of protein should be eaten at each meal, which takes longer to burn and fill the body up for a longer period.
Exercise
Physical activity is not only good in preventing certain diseases such as heart problems, but keeps your body active, which is useful when losing weight. In addition, an exercise in conjunction with a healthy eating plan reducing weight, since exercise is also a way to burn calories. Exercise also improves mood, self-esteem, reduces stress, anxiety and depression, which is often elevated when losing weight.
set realistic goals
Many people succumb to diets that promise a quick fix. The problem with these diets is that they do not incorporate a realistic way to eat in the long run. Dieting should be about a lifestyle change and one that is realistic without basing everything on a number on a scale. Maintain a realistic attitude is also key to weight loss success. Weight loss is also influenced by our thoughts and motivations. Staying focused can include: forming a positive network of friends, tracking progress through a weight loss diary, monthly rewards such as new clothes and maintain a positive disposition.
Cut Junk
Calories consumed from junk food like processed foods, high sugar and salt are the first items that should be cut out of the diet. Although each calorie is similar, these elements are nutritionally dense, and will make the body feel full for a short period, which can lead to more eating and overindulgence.
Get adequate rest
An important component of weight loss is adequate rest. Research conducted by the Annals of Internal Medicine found a correlation between sleep and hormone, ghrelin, which affects eating and feelings of hunger. When the body does not get enough sleep, levels of ghrelin increases, while the body’s leptin decreases. This leads to an increase in food cravings in which the body really let their guard down for healthy food and want to consume high calorie sweets and salty foods. In general, people need between seven and nine hours of sleep at night, especially when you want to lose weight.
drink water
A simple and effective weight loss drink is water. Water provides many health benefits that hydrates the body and actually makes the body feel full. It is recommended to drink eight glasses a day and especially to do it between meals or when hunger is striking how the body can actually be thirsty.

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