Healthy weight loss must be effective first of all. Therefore, a balanced diet for each person is very important. Unfortunately, diet miracles and magic recipes for losing weight often only bring disappointment and bad eating habits.
TABLE OF CONTENTS
- Healthy nutrition and losing weight
- The caloric deficit should not be too high
- Support the weight loss process with physical activity
- Fast losing weight is unhealthy
Healthy nutrition and losing weight
The diet supposed to be effective, but first of all it should be healthy. It’s good to remember this by arranging your diet menu. Therefore, it is not advisable to duplicate miracle diets that are not always effective and can sometimes create bad eating habits. Consequently, there is a high risk of returning to the old way of eating and the appearance of the yo-yo effect.
With the help of adjusting your own, or creating an individual nutritional plan from scratch, it is worth going to a personal trainer with appropriate qualifications or a dietetician.
A physically active person exercising at the gym can support the BCAA diet and creatine (it is better to choose an apple than a monohydrate that retains water in the body during weight loss). This will ensure that muscle mass is maintained at a high level and will also strike the subcutaneous layers of adipose tissue.
The caloric deficit should not be too high
Going down to the calorific threshold at 1000-1200 kcal per day is not a good solution. Instead of sticking to a strict low-calorie diet, it is much better to calculate your own caloric demand with the help of the following formula on CPM (total metabolism).
At the beginning, basic metabolism (PPM) should be calculated. This can be done with the help of the Harris-Benedict formula
Pattern for women
PPMkcal = 665.09 + (9.56 x weight in kg) + (1.85 x height in cm) – (4.67 x age)
Pattern for men
PPMkcal = 66.47 + (13.75 x weight in kg) + (5 x increase in cm) – (6.75 x age)
Then the obtained result should be multiplied by the coefficient of activity (k)
– 1.2-1.3 – a person lying in bed;
– 1.4 – low physical activity;
– 1,6 – moderate physical activity;
– 1.75 – high physical activity;
– 2 – very high physical activity;
– 2.2-2.4 – competitive sporting.
Finally, the total metabolism is calculated. Pattern on CPM
CPM = PPM x k
The daily calorific value obtained by calculating the CPM should be subtracted 250-500 kcal per day. This will ensure effective and above all healthy weight loss.
Support the weight loss process with physical activity
Losing weight can be much more effective when the weight loss process additionally helps with physical activity. Already training 3 times during the week it will help to effectively hit the subcutaneous adipose tissue.
Muscle before degradation will protect strength training on heavy weights. It is worth choosing in this context for the FBW training, circuit training or 5×5 training.
Training is certainly a better choice than advertised pills or other preparations, designed to reduce appetite, and thus, to create a caloric deficit and lose weight. However, this is not a healthy solution. In addition, it may be associated with a rapid return to the former weight after discontinuation of the drug.
Fast losing weight is unhealthy
Losing weight and reducing fat tissue is a complicated and slow process. One should not suggest quick effects of other people, because according to the saying „what quickly came, it can easily go away”, it is quite easy to return to the old dimensions by this approach.
Healthy weight loss in the case of a person who is not overweight or obese is a value from minus 250 to minus 750 grams per week. As mentioned earlier, the process should be enriched with physical activity. On the other hand, people who have problems with excess kilograms should initially focus only on changing eating habits, it is only after some time that it is advisable to introduce simple forms of activity, such as walking, to strengthen muscles and prepare them for more demanding workouts.