Diet - Guides, Tips & Tricks
Obesity is a major problem in society these days. There is always something to eat, nobody has been starving for a long time.
Sooner or later, however, everyone comes to the conclusion that the extra pounds must go. The possibilities for putting this goal into practice are as numerous as the grains of sand on a beach.
In addition, with every weight reduction there is another problem: Those who do not lose weight in a structured way can usually not maintain the result in the long term. The result is the hated yo-yo effect.
Diet Guides & Weight Loss Tips
In order to achieve long-term success in weight loss, however, there are certain, actually unshakable guidelines that make losing weight a little easier overall.
We dedicate ourselves to these principles below so that you too can soon lose weight without experiencing the dreaded yo-yo effect.
Weight Loss - All You Need To Know
- A functioning metabolism is essential for regular weight loss. If this stagnates, numerous processes no longer work, including fat burning.
- A healthy and, above all, long-term weight reduction is possible with a combination of exercise and a balanced diet. For the structure of the workout it is also important that it is precisely tailored to the goal of the person losing weight.
- In addition to exercise and healthy eating, there are other supplements that can be taken. The success of these methods varies widely and is not always guaranteed.
What does weight loss mean
By definition, so-called weight loss describes the loss of body weight. If someone wants to lose weight, their goal is usually to shed excess pounds.
Nowadays, weight is basically based on two units:
- Body mass index (BMI)
- Ideal weight
The body mass index was launched by the World Health Organization (WHO) and describes five different stages of body weight, which are divided into
- Normal weight
- Obesity (Grade I and II)
- Severe obesity (grade III)
The BMI value is a number that determines the relationship between body weight and height.
The formula for this is: BMI = body weight / (height)²
The value for the normal weight is between 20 and 25 for men, between 19 and 24 for women.
Such a subdivision is also used for the ideal weight. In contrast to the BMI, the formula for the ideal weight uses only height and gender as parameters.
If someone is above the norm, he/she is overweight. Accordingly, people who lose weight have the goal of returning to a normal BMI or their ideal weight.
Why is it important to lose weight?
There are many reasons for dieting, but the fact is that being overweight makes you sick in the long run.
Probably the most important thing in losing weight is improving your own health. Especially when it comes to health, it suffers from the extra pounds.
Symptoms such as shortness of breath, heart problems or even diabetes are unpleasant side effects.
Another reason to lose weight is that many people are overweight. Most of the time it even hits their psyche, they don’t like themselves.
The self-esteem of these people often goes into the basement, and over time they notice that they are not as productive as people of normal weight.
Finally, of course, there is also the reason that some find a normal figure more aesthetic, they can no longer find anything in the fashion market to wear in their size and are therefore dissatisfied.
Can I lose weight?
The success of a diet does not just depend on how little or how much you eat or exercise. It is also related to age.
In younger years it is still easy for the body to adapt to new circumstances. However, the older you get, the more difficult this task will become.
The hormonal balance, which changes over the life of every person at certain time intervals, is also decisive here.
Success in weight loss depends on the following hormones:
- Insulin (blood sugar level)
- Glucagon (fat loss)
- Ghrelin (controls hunger)
- Leptin (feeling of satiety)
- Adiponectin (satiety and food intake)
- Cholecystokinin (satiety)
If one or more of these hormones is not produced by the body in the required amount, the regular processing of nutrients will not proceed as it should.
Another factor is the functioning metabolism. If this stops working, certain processes are no longer supported by the body – including fat burning.
Metabolism can get mixed up especially during menopause or in other phases of life (e.g. during pregnancy).
That is why people in different age groups lose weight to different degrees – or gain weight.
How to lose the weight fast
These promises are mostly utopian, since almost no one will lose as much weight as possible in a relatively short time on a long-term basis. But neither is it completely impossible.
If you assume, for example, that a wedding is coming up and the bride has to lose about two kilograms for the dress so that it fits in really well, then this project can be done within a week using the right method.
However, she can assume that after the wedding, these two kilograms will be visible on the scales again within a few days.
A really effective diet generally takes several weeks or months, depending on your starting weight and the amount of weight you would like to lose.
In addition, every doctor can say that it is healthier to lose weight slowly, as it prevents the yo-yo effect in the long term.
Weight Loss Tips & Tricks
In the following list we have summarized some tips and tricks that can be quite helpful when losing weight. For some of them, however, we also explain that they are not necessarily helpful for losing weight.
Diets come in numerous forms and structures. Depending on the structure, they can help you lose weight in the short term. Most are set up according to a fixed plan and designed to lose a few pounds in a few weeks. They are effective for short-term weight loss, but are mostly acknowledged with the yo-yo effect.
Eating a healthy diet is an integral part of any weight loss program. This includes fresh food, the absence of sugar, preservatives and additives. For example, fast food is not recommended.
They are up and coming and are part of a trend that has been established in weight loss for several years. Goji, acai or aronia berries are typical. They contain important antioxidants and protect the cells. This group also includes chia seeds, ginger, pomegranates and the acerola cherry.
Lose weight without exercising
This is propagated by numerous suppliers of diet pills, but does not work for everyone. The fact is that if you are very overweight, exercise is only really helpful in low doses so as not to damage the joints.
Diet pills that go up in the stomach or that work with certain ingredients to boost the metabolism are available in a very large selection on the market. However, behind many of these slimming products, there are mostly empty promises.
Fasting can be a useful measure for the body to lose weight. The therapeutic fasting or a general detox is particularly interesting at the beginning. With these procedures you prepare the body ideally for the upcoming weight loss.
Workout is always useful if the exercises are targeted. Because exercise drives the metabolism and promotes fat burning. With a drastic overweight at the beginning, however, only recommended in moderation
How to lose weight with exercise
Losing weight without exercise is being promoted more and more. Mainly because many working people are way too busy to go to the gym in the evening.
If you are honest with yourself, you will surely find that once the diet is over, you no longer exercise. Therefore, dieting without exercise is not that pointless. If it is done correctly, it can definitely work.
In general, targeted sports are recommended when losing weight. For example, if you want to lose weight in your abdominal area, you can use special exercises for your abs during training.
Others prefer to lose weight on their buttocks, which can also be supported with certain units.
How to lose weight with a diet
Diet is one of the most important components in weight loss. It can stimulate the metabolism, especially when good ingredients are used.
On the other hand, fast food should be avoided, as it often contains preservatives, colorings and flavorings. Above all, these damage the diet and ensure that the metabolism stagnates.
There are also numerous weight loss recipes that can be found on the Internet. Not only do they contain the correct quantities for a portion, they are also quick and easy to cook.
How to lose weight with pills
If the topics of weight loss and tablets are related to each other, this can certainly assume a critical character.
There are numerous preparations on the market that allow rapid weight loss, but use methods that are more harmful to health in the long term.
Here is a small table showing the possibilities of tablets:
The products mentioned always contain an active ingredient that does not make hunger so great. You should avoid typical food cravings during a diet.
Fat / Carb Killer
The capsules are equipped with active ingredients that either bind and remove the fat or carbohydrates contained in food. In this way they do not get into the organism, so they cannot accumulate fat.
They rise up in the stomach and prevent overabsorption of food. Accordingly, the number of calories is decimated and a decrease is possible.
Some diet pills contain substances that are primarily used in medicine for the purpose of regulating blood pressure, such as ephedrine or sibutramine.
Therefore, it is important to carefully review the list of ingredients if you choose this method.
Products like these should always be consumed with caution. In addition, in the long term they usually create a yo-yo effect after weaning.
Summary: Weight Loss
Whether weight loss is crowned with success in the long term depends on various factors. In many cases, age is decisive, but so is your own metabolism.
There is no general form of diet. What works for one may be useless for another.
There are many ways to get rid of excess weight. But not every method is really useful.
Various books provide a good introduction, and your own individual constitution should be clarified in advance in order to secure your goal.
What you can definitely rely on are the fundamental pillars on which any weight reduction is based. This means sufficient exercise and a healthy diet.
In addition, it is recommended to lose weight slowly instead of as quickly as possible, as this significantly reduces the risk of a yo-yo effect.