The Secret for Weight Loss on the basis of all diet. Numerous diets advertise having found the formula for losing weight and having uncovered the secret of success. However, even though some concepts are more promising and/healthier than others, weight loss works solely through a calorie deficit or negative energy balance, that is, when the supply of energy in the form of food is less than the energy needed for daily activities and processes is needed.
If you want to lose weight, you only need to consume fewer calories than you consume. If he consumes more calories, he is gaining weight.
If someone practices sports regularly, they can also eat more and those who work in the office generally have lower overall sales. Nevertheless, nutrition is a very complex topic, which is far from being sufficiently researched. There are many factors that can affect your energy balance but also your health and that is why a good diet can be very helpful.
Calorie Deficit: The Tenet of all Diets
All diets are based on the principle of calorie deficit and can thus lead to success. Slimming is very simple, at least in theory: who eats less than he consumes energy, is in a caloric deficit and therefore decreases.
The more radical the difference between supply and consumption, the faster the weight loss. However, with an extreme calorie deficit, the risk of a yo-yo effect is much greater.
The approaches may vary from person to person and the various concepts also differ in terms of health and stamina.
For example, some concepts save counting calories and others require a complete nutrition plan. Some diets cause a feeling of hunger and food cravings, in other concepts, however, the risk of deficiency symptoms and symptoms such as a headache, listlessness or mood swings is very high.
Use Calorie Deficit Properly
Anyone who tries to lose weight is often quickly disappointed. Some people think that they would give up so much and yet they do not lose weight. If you restrict you’re eating habits over time and lose weight, you may overlook hidden calorie traps, such as the chips and nuts on TV or the coke for lunch.
Other people may see a difference on the scale but not in the mirror. This may be due to a loss of water or muscle atrophy, for example.
In any case, a calorie deficit inevitably leads to weight loss. However, it is also a little patience appropriate, because the body does not work like a business, in which every evening settled. One kilogram of body fat has about 9000 kcal, of which 80 to 85% consists of pure fat. So who wants to lose a kilogram of body fat, must save about 7500 kcal.
With a calorie deficit of 500 kcal, it takes 15 days to lose one kilogram of body fat. A calorie deficit of 500 kcal is already enormous and can have various effects on performance, mood, and health.
With a deficit of 300 kcal a day, the weight loss takes a little longer, but not only the risk of a yo-yo effect is lower, but also the stamina and probability of success higher.
Create Calorie Deficit
In order to establish a calorie deficit, first of all, the individual total turnover has to be calculated. This consists of the basal metabolic rate, i.e. the amount of energy that the body needs in complete rest, and the daily activity together. Now it is important to know about the calorie amount of all food supplied.
On the one hand, it is possible to record each drink and even the oh so insignificant snacks after consumption, to calculate and stop eating at the desired calorie deficit. However, there is a high risk that the allowable calorie amount will be reached too soon and nothing will be eaten afterward. Therefore, it makes more sense to create a nutritional plan that calculates the calorie intake before consumption.
This makes it possible to plan much satiety and to be able to eat even at late hours. Of course, the project can also be supported by physical activity.
Those who have sinned can still make the difference by doing sports. There are averages on the internet and in books for the various activities such as jogging, push-ups or swimming so that they can be deducted from the daily calorie intake.
Conclusion
Since all diets are based on the principle of calorie deficit, they can all lead to success.
Of course, it is also possible to establish a calorie deficit without the rules and regulations of a diet and to lose weight. Nevertheless, a well thought-out concept can be very helpful, as it prescribes, for example, filling foods, foods that are used to prevent food cravings, or complete diet plans and calories.
Diets recommended by doctors and nutritionists also provide all essential vitamins and minerals.
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