The basic formula for the weight loss principle states that a caloric expenditure that exceeds caloric intake will lead to a process of weight loss, but it turns out that it is not so simple, and sometimes an inappropriate diet can be slowed down by the body and cause us to slowly despair and eventually eat more.
What is important to know in the weight loss process?
The mental failure
Quite a few people tell me that "I did not eat anything today, just a salad at lunch", and then, when I ask if there was not a small cookie with coffee in the morning or maybe a handful of walnuts in the salad, then the dam opens, and in easy calculation we get quite a few more calories That we did not feel on the way.
These transparent calories are perhaps the biggest enemy of any weight loss process, and their impact is not only reflected in the number, but also in the frustration and inner motivation to set off after supposedly not succeeding so many times before.
Unlike the current account at the bank, where you can not delete lines, in the menu we have amazing abilities to do the exact opposite. Be sure to be precise, write down everything and most importantly understand that every bite counts.
Survival mechanism
Emotional Eating,
Our most basic mechanism is the primordial survival mechanism designed to maintain the energy stores in our body as soon as it detects sensations like hunger or lack of food.
Too sharp changes in diet can confuse the body and send it to us that we are in danger, so it must maintain itself and slow down the rate of metabolism and fat burning, until we reach a place where there is enough food.
This is one of the main reasons why all the various weed diets that promise rapid weight loss have been proven unreliable, and end up gaining weight rather than losing weight.
At the same time, too many temptations around us have created within us another war of desires and emotional eating that attacks precisely in our most sensitive places, in times of anger or sadness.
This creates a situation where even if we think we are actually eating right, in practice we repress all those difficult moments where we snatched something small to relax, and we all have lots of those during the day.
Carbohydrate is not an enemy, but worth keeping an eye on
Carbohydrates are sugar that reaches the body in the form of fruits, desserts, dairy products and even vegetables, and not just in the form of bread or pasta.
Eating carbs that come from healthy sources like whole rice, quinoa and whole grains can also lead to weight gain if not in moderation.
Therefore, it is important that our diet is balanced and accurate in the amount of carbohydrates we put into the body.
Sometimes even one unnecessary fruit or inverted coffee can be significant in the weight loss process.
Vegetables are not just a sandwich decoration
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Eating one salad a day consisting of three to five vegetables of different colors can be an important and satisfying meal, and even increase your metabolic rate and daily calorie burn.
The vegetables are rich in dietary fiber that causes the muscles of the digestive system to enter into regular activity and consume energy.
Water in Sasson
A study conducted among a group of overweight men and women clearly showed that a person who makes sure to drink about half a liter of water before each meal has lost almost two pounds more than a person who goes on a diet and does not make sure to do so over a three-month period.
One of the researchers' conclusions was that drinking the water causes the feeling of hunger to calm down, and thus more informed decisions can be made about the quantity and quality of what we put in our mouths during the meal.
In addition, drinking water helps to cleanse the waste and by-products of metabolism in the body, facilitates the activity of the liver and digestive system and helps in increased fat burning.
Bottom line, it is not easy to lose weight and maintain results over time.
Beyond caloric intake there are many components that can affect the process, but as with any journey in life, the key is perseverance, perseverance and more perseverance.
The writer is a fitness trainer and owner of NEXT
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