How do you really lose weight?

Weight loss is based on a basic principle: energy balance. This means that to lose weight you need to burn more calories than you eat but actually it’s not even the biggest problem… but first of all we have to start well.

Give on a scale that rejoices

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Create the right state

To embark on an effective weight loss journey, it is essential to start from an optimal metabolic state. Often, those trying to lose weight, especially if they have gone through numerous diets in the past, find themselves in a metabolic state that is not ideal for weight loss.. This can happen because repeated diets, especially very restrictive ones, can slow down your metabolism. In practice, the body “gets used” to consuming fewer calories and adapts by reducing its ability to burn energy. This phenomenon is known as “metabolic adaptation” and can make further weight loss attempts more difficult.

If you recognize yourself in this state, if Really you eat very little, it is advisable to adopt a period of “diet rest” or “metabolic reset” to restore a favorable metabolic state.

At this time, during which it would be better to be guided by an expert, the goal is not to lose weight, but rather to nourish the body in a balanced way, without excessive caloric restrictions (yes, you got it right, it could mean gradually eating a little extra).

This can help “reset” your metabolism and gradually increase the amount of food your body can handle to keep your weight stable.

Only after creating this basic starting point, including through physical activity (we’ll talk about that in a moment), will the body be ready to respond positively to a new weight loss diet.

Obviously, if you already eat a lot, this step should be skipped… đŸ˜‰

Does physical activity help you lose weight?

Physical activity plays a vital role in the process of losing weight: not only will it help you burn calories (actually few, or in any case less than you think), but above all it will help you

  • improves overall health and mental well-being
  • optimize your metabolism and ensure that the nutrients in your diet go to your muscles rather than your stomach…

This is an essential aspect of the diet, because it allows to improve the so-called distribution macronutrients.

What is the best physical activity? The one you like because it will be the only one you can practice regularly; In general, there are 3 types of exercises:

  • Aerobic: like walking, running, swimming, helps burn calories and improves cardiovascular health.
  • About resistance: like weightlifting, to strengthen muscles.
  • Flexibility and balance: such as yoga or pilates, which improve mood and reduce the risk of injury.

The best diet

The only diet that works long-term is one that can be followed without excessive difficulty or restriction.

The key to a successful diet is sustainability, which is based on the ability to adapt to individual lifestyles, personal preferences and nutritional needs. In fact, a diet that is perceived as an unbearable sacrifice or overly restrictive of food choices is destined to fail. Always.

The cornerstone of an effective diet is a caloric deficit, i.e. consuming less energy than you expend, but this deficit must be moderate and balanced. Cutting calories too far is not only unsustainable, but can also lead to nutritional deficiencies and a slowed metabolism.another cause of frequent diet failure.

On the contrary, a gradual and measured approach will help you lose weight more healthily and permanently.

Consistency and patience are words that must act as your compass.

But remember this overall balance is also essential: your diet must ALWAYS contain a variety of foods sufficient to ensure an adequate intake of all the necessary nutrients: carbohydrates, proteins, healthy fats, vitamins and minerals. This not only prevents nutritional deficiencies, but also contributes to an overall sense of well-being, which in turn makes it easier to maintain healthy eating habits. In addition, balance helps manage hunger and satiety, which are key aspects of avoiding overeating or over-restriction. In conclusion, the best diet is one that can be followed with joy and without feeling deprived, a path that leads to long-term well-being and sustainable weight loss.

A possible approach, although not the only one and not necessarily suitable for everyone, is the Mediterranean diet, the prototype of a healthy, wholesome and balanced diet.

But aren’t carbs fattening?

No, carbs won’t make you fat as long as you don’t consume them in excess, but it’s certainly true that some individuals seem to be more comfortable with a low-carb diet, probably due to the satiety induced and supported by protein.

However, a low-carb diet is generally not sustainable long-term, so if you decide to go this route, try to have a clear plan in mind already so you know not only when to stop, but also what to do immediately afterwards. .. and here we get to the real heart of the matter.

The biggest problem

The biggest problem in the world of weight loss is not so much losing weight, but maintaining the results achieved over time.

In fact, almost all diets can be effective in the short term because, regardless of the specific approach, most create a calorie deficit, which is the basic mechanism of weight loss. Even the most bizarre or extreme diets can result in initial weight loss, often simply because they drastically limit food intake or eliminate entire food groups, thereby reducing calorie intake.

However, many of these diets are not sustainable in the long term, both for nutritional reasons (they could cause deficiencies or imbalances) and for psychological reasons (too much restriction can also lead to an unhealthy relationship with food).

When you quit a diet, you often go back to your old eating habits and the weight you lost quickly comes back, sometimes even exceeding your original weight. This phenomenon, known as the yo-yo effect, is common and highlights the importance of dietary changes that can be sustained throughout life.

The key to permanent weight loss is not a temporary diet, but a gradual and permanent lifestyle change that includes a balanced diet and regular physical activity.. This approach will not only help you maintain the weight you’ve lost, but also promote better overall health and long-term well-being.

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