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The days are getting warmer, summer is already around the corner and with it the pool and the beach.
This is the time of the year when a hot conversation usually begins to arise about how best and fastest to lose the extra pounds gained during the winter.
Or in the vernacular "how to prepare your body for summer".
So just before you run to follow another "trendy" diet or one that is presented in a beautiful and tempting marketing package, stop for a moment and remember that there are no magic solutions!
The process of losing weight should be done in a gradual, balanced, smart and pleasant way.
It is important to remember that extreme diets, which are based on very few calories and are often full of prohibitions and restrictions, may indeed bring quick results, but these results do not last long and may even harm health.
So how do you do it right?
Here are some common mistakes in the process that it is recommended to avoid:
1. Too much healthy food
It may sound a bit funny but many people have trouble losing weight because they give too much weight to the quality of the food.
There is of course no intention here to encourage eating that is not healthy, but in order to lose weight we must be in a state of "caloric deficit", that is, put less energy (calories) into the body compared to the amount of energy we spend during the day.
This creates a situation in which many people who are trying to lose weight completely avoid foods labeled as "forbidden" such as chocolate, a slice of cake or ice cream, even though a wise combination of them in the process actually makes it pleasant and helps persistently over time, all this while healthy food containing many calories in a small volume such as Tahini, avocado, olive oil, granola and various nuts receive a more forgiving attitude.
The end result is difficulty in maintaining a caloric deficit over time.
2. Too much aerobic activity
Another common mistake is the thought that in order to lose weight it is necessary to perform high volume and high intensity aerobic activity.
First, the majority of the population finds it difficult to persist in this type of activity, so from the beginning it is a choice that will probably end up failing.
In addition, intense aerobic activity tends to increase post-workout hunger levels and the "feeling of compensation" (I deserve it because I did a hard workout).
As a result, most people tend to eat more calories after the workout compared to the amount of calories they expended during the workout itself.
There is no debate that aerobic activity is important for health and improving cardiopulmonary endurance, but when trying to lose weight, it is better to choose an activity in which we can persist for a long time and which will have a reduced effect on our hunger levels.
Prefer walking or running at a moderate pace in combination with a significant increase in movement and steps during the day: going up the stairs instead of the elevator, parking further away, making phone calls while standing or walking and you will get a significant cumulative effect on the daily calorie deficit no less than exercising trees.
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3. Too little protein and strength training
In contrast to intense running training, the most recommended physical activity in the process of weight loss is one that involves resistance, with an emphasis on weight training.
In a caloric deficit situation, at the same time as fat mass decreases, there is a risk of increased loss of muscle mass as well.
Muscle mass is a very important factor from a functional point of view and the importance of maintaining it increases with age.
Although weight training does not contribute significantly to the daily caloric expenditure, it has a very significant effect in preserving and even increasing muscle mass during the process of weight loss.
In addition to these trainings, it is recommended to maintain a high amount of protein in the menu.
Daily consumption of
2-1.6 grams of protein for each kilogram of body weight will help maintain muscle mass and create a greater feeling of satiety throughout the day. Prefer to eat mostly lean proteins: poultry, fish, low-fat dairy products, tofu and eggs .
4. Insufficient sleep
Give a place of respect to your sleep hours, in recent years the connection between few hours of sleep and weight control and appetite levels during the day has become stronger and stronger.
Studies show that a lack of sleep leads to a decrease in satiety hormones at the same time as an increase in hunger hormones and choices for food that is denser in fat and calories.
In addition, studies have shown that during a caloric deficit, a lack of sleep may lead to a reduced decrease in fat mass and a more significant loss of muscle mass.
Other interesting findings indicate that sometimes a boost of just one extra hour of sleep during the night is enough to significantly reduce appetite and caloric intake the next day.
5. Significant reduction of carbohydrates in the menu
For some reason, carbohydrates have become the great enemy of the majority of the population who are trying to lose weight, usually unjustly. Carbohydrates are essential for our bodies to produce energy and quality carbohydrates from whole grains contribute to a prolonged feeling of satiety and contain dietary fiber, magnesium, folic acid and vitamins. A wise combination of carbohydrates The menu can help create meals with a large volume of food with few calories. For example: 100 grams of boiled bulgul, potato or buckwheat will contain only about 80 calories per serving, wholemeal bread sandwiches can be an excellent and satisfying substitute for a meal without the effort of preparation and cooking.
In addition, complete avoidance or a very large reduction in carbohydrate intake is very restrictive and usually does not last long for the majority of the population.
In conclusion, as written at the beginning of the article, there are no magic solutions, a weight loss program will probably require you to persevere, make an effort, leave your comfort zone, make some concessions and change your habits.
But at the same time it is important that you remember that the program should be adapted personally to you, to your goals, to your schedule and to your food preferences and therefore it is recommended to carry it out accompanied by a suitable professional.
The writer is a clinical dietitian, an expert in sports nutrition.
Dietitian of the Israel soccer team and Wingate.
Click here for Lior's website
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