How to eat to lose weight
and hold it.
weight loss can be a stress for organism to a greater or lesser degree and influence in one direction or another to change the body mass index. How to organize your diet as comfortable as possible for yourself to nourish your body and lead a healthy and active lifestyle and to model the figure in a more graceful and slender?
Recent data from the National registry of weight control in the US, where collected databases of people who have attained successful long-term weight loss, indicate that approximately 45% of program participants self-reported weight loss. These people have lost a lot of weight (average = 30 kg) and maintained this weight loss average of 6.9 years. What does this mean for us? These data suggests that every second can simulate your weight own efforts. I believe that You, my reader, can achieve excellent results.
overweight and obesity has acquired epidemic proportions in recent decades. This fact motivated experts in different fields in order to test modern methods of weight management and to identify those that are most effective.
the Critical attributes of weight management are
- dietary measures,
- physical activity
- modification of behavior
- motivation, education
- lifelong changes.
Unsuccessful weight management leads to metabolic disorders and increased risk of mortality. Successful methods of weight management include preventing weight gain, weight loss and maintaining the ideal body weight.
There are many factors that affect successful weight loss and maintenance, including the following variables:
- weight cyclicity (changes in weight),
- the initial amount of weight loss
- behavioral factors (diet and physical activity),
- cognitive factors (motivation and self-efficacy).
How to change eating behavior to not only reduce weight, but also save your scores in the future?
Calorie a day diet
In recent years, available various weight loss methods: minimally structured Autonomous approaches to low calorie diets (e.g., 400-800 kcal / day). As it turned out, the approach used for weight reduction can be an important factor in both the short and long-term weight control. For example, studies show that intensive programs using low calorie diets give spectacular weight loss, up to 20% of the body mass index (BMI) in the short term, but more than half of this weight loss restored for 1-5 years (average = 1.9 years).
Previous studies (McGuire MT, 1998) have shown that people who lose weight using a low calorie diet, achieve impressive short-term weight loss, but afterwards you feel a significant weight regain, average weight loss with long-term monitoring do not differ from those who followed a moderately restricted diet (i.e. , 800-1800 kcal / day) .
In this study (Angela Marinilli Pinto, 2008) had examined the relationship between method of weight loss and long-term maintenance among successful weight losers, was in the study on weight loss. Participants were 186 adults (mean age = 51,6 ± 10.7 years, average BMI = 28,6 +/- 4,7 kg / m (2)) registered in the STOP Regain study who lost at least 10% of their weight in the past 2 years using very low calorie diet (VLCD; n = 24), commercial program (n = 95) or a stand-alone approach (n = 67). The participants were randomized intervention to maintain weight, provided face to face or via the Internet or the control status of the newsletter, and followed for 18 months.
People who used a low-calorie diet, achieved weight loss in 24% of their maximum weight over the past 2 years compared to 17% achieved by those who used a commercial program or a stand-alone approach (P Larissa Mashanova
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