There are endless dietary means to achieve your normal or even ideal weight, but once you obtain your goals you quickly discover that it’s hard to maintain it over a long period of time. The only way to maintain your ideal figure is to permanently change your dietary habits and also your sport habits. That way you will keep weight off forever.
It’s well know that obesity can raise the incidence of a series of afflictions: diabetes, cardiovascular diseases, arterial hypertension, hyper cholesterol, some types of cancer, osteoporoses, apnea etc. Specialists say that even a slight weight loss(5-15%) can considerably improve your health.
So firstly you should ask yourself “how do I lose weight?” Well primarily you should know that your body weight is controlled by the number of ingested calories and of those consumed in one day. To lose weight you need to consume less calories than what your body can handle. This can be done if you set up and follow a diet plan and an exercise plan.
From a dietary point of view, a diet that restricts your portion size and excludes certain foods is very hard to keep for a long period of time. Even then the only option is to have a diet that takes into account your preferred healthy foods and that assures enough calories and nutrients and especially a diverse alimentation.
In the same time it needs to assure your vitamin and mineral intake, and if it is needed extra proteins. You need to consume a sufficient quantity of proteins: 1.5-2. ounces per day (adult) to assure cellular regeneration and to prevent muscle loss.
Daily physical activity is a real help for accelerating the sliming process, but also in maintaining your weight. Plus it improves the body’s energy level and it reduces the incidents of a series of chronic illnesses. You need to understand that athletic performance isn’t required. Any type of movement is well met by your body(from dancing to bike riding). The daily exercise period is of 30 minutes.
Of course if we need to lose a large weight excess than both the diet and the workout routine need to be adapted for it.
And because maintaining the weight off is essential, your alimentary intake in this period needs to follow in the following rules :
- 1600 kcal/day for an inactive woman.
- 2000 kcal/day for an active woman or an inactive man.
- 2400 kcal/day for an active man
Thus by following these dietary rules and regularly doing physical activity, under the guidance of a nutritionist and a sport instructor, you can get results you haven’t even dreamt about not just for losing weight but for maintaining your ideal weight too. Don’t just lose wieght, keep weight off too.
You should also read Lose Weight and Keep it Off Forever