FEWER CALORIES DOES NOT EQUALLY MEAN FAT LOSS!
IF I EAT LESS, I LOSE WEIGHT. THAT'S TRUE. IF THE BODY CONSUMES LESS ENERGY THAN IT USES, IT LOSES WEIGHT. BUT THAT'S NOT ALWAYS AS POSITIVE AND NOT AS EASY TO DO AS IT SOUNDS. YOU CAN FIND OUT HERE WHY SUCCESS ON THE SCALE IS IN FACT OFTEN A FAILURE AND HOW YOU CAN LOSE WEIGHT SUSTAINABLY!
Diets are often advertised in a very misleading way. They say that you eat fewer calories than before and that the pounds will fall off. This is basically true. If you consume a little less energy while keeping your physical activity the same, you will lose weight. Sometimes you manage to lose the promised five kilos after two weeks. Your dream figure is getting closer. But such unrealistic values are almost never achievable in a healthy way and are not sustainable. This is where the biggest enemy of all dieters comes into play: the yo-yo effect.
Once the body starts playing the yo-yo game, the supposed successes are quickly history. But how does this yo-yo effect actually work? If you reduce your diet too much, your metabolism will also slow down. The body draws a lot of energy from the muscles instead of from the fat deposits, which then shrink. Once the diet is over and you eat as before, your metabolism is still in economy mode and does not actually need as much energy as you did with your original diet. In addition, the smaller muscles use less energy. So you need fewer calories than before the diet, but you do not eat less. Your weight increases.
WHO FASTS, YOU FREEZE!
The psychological effects of a diet should not be forgotten either. If you completely give up everything you normally like to eat, not only does your nutrient intake drop, but your mood also drops. This bad mood is not only unpleasant for those around you. The risk of eating out of frustration is then very high. It can also cause stress and lead to cravings.
Among other things, the body's thermoregulation also suffers from the reduced metabolism. A person who is on a diet gets cold more quickly because the body has less energy available and then saves this energy when heating the body.
BE AWARE OF WHAT YOU EAT!
Only the right diet and additional exercise can bring lasting success. This does not mean that you have to give up everything. You just have to eat consciously. Instead of eating chocolate until you're full, it's better to satisfy your hunger with a balanced diet. A small dessert is then no problem at all. Fruit in the morning, salad at lunch, fresh vegetables in the evening. Not only can you vary it as you like, as the choice is almost unlimited. You can also eat a lot and still do something good for your body.
Of course, your diet should not only consist of fruit and vegetables. In general, it is recommended to eat three regular meals a day. There should be a break of at least four hours between each meal. In the meantime, you should limit yourself to water, black coffee and unsweetened tea. This can lower insulin levels, which enables energy metabolism. This is exactly why you should avoid carbohydrates in the evening if possible. This way, insulin levels do not rise and the burning process can run at full speed at night.
HUNGRY OR THIRSTY?
Today, more and more people are drinking drinks like soft drinks, which contain a lot of energy. This means that many extra calories are consumed in addition to meals. Sometimes, after years of poor nutrition, the body's sense of well-being is disturbed and the body confuses hunger with thirst. Then you eat a chocolate bar in between meals, even though your body actually ordered water. Here you should consciously ask yourself: Am I hungry or thirsty?
As a supplement to your diet, you should of course exercise. What really helps you lose weight is not necessarily the energy used during exercise itself. Half an hour of running doesn't burn many more calories than a chocolate bar. Building muscle is much more helpful. Larger muscles use more energy. This increases the energy used during sleep, which doesn't require any active effort. To achieve this, strength training is recommended in addition to endurance training such as jogging.
CONCLUSION: DIETS THAT PROMISE EXTREME WEIGHT LOSS IN A HEALTHY WAY ARE LIES! ALTHOUGH A DIET CAN MAKE YOU LOSE WEIGHT FAST, WEIGHT LOSS DOES NOT AUTOMATICALLY MEAN THAT YOU ARE REDUCEING YOUR FAT RESERVES. IT IS OFTEN RELEASED WATER THAT CAUSES QUICK SUCCESS ON THE SCALE. MOREOVER, THE YO-YO EFFECT CAN GET YOU OUT OF YOUR PARADE FASTER THAN YOU THINK
SUSTAINABLE WEIGHT LOSS IS ONLY POSSIBLE THROUGH A HEALTHY AND BALANCED DIET AND EXERCISE. THIS REQUIRES DISCIPLINE OVER A LONGER PERIOD OF TIME, BUT IT SAVES YOU FROM THE FRUSTRATION OF (ANOTHER) FAILED DIET.
