6 basic principles of diet for weight loss

Author: Dmitry Sobolev - fitness trainer.
2018-04-15

Excess weight is one of the most common problems in our time. It is not only unaesthetic but also the cause of a whole range of diseases. Like any other popular topic, weight loss is surrounded by many myths, charlatanism, and plain nonsense. In fact, to effectively lose excess weight, you need to follow a few basic recommendations:

1. Fewer calories. This is the simplest and most unchangeable truth. If you consume less energy than you expend, weight loss is inevitable. It seems obvious, but there are still people who claim: "I hardly eat anything, but I still don't lose weight." Don't be like them, and if you find it difficult to estimate the number of calories consumed by eye, keep track of them using a notebook, an Excel table, or a mobile app like MyFitnessPal.

2. Don't chase instant results. Strict diets that resemble starvation may provide short-term effects, but the body quickly adapts to such a regime and significantly slows down metabolism. This can lead to a stagnation in weight loss and contribute to rapid weight gain after the diet is over. It goes without saying what negative health consequences such radical methods can have.

3. Eat often and in small portions. By making long breaks between meals, you experience intense hunger, which makes it very easy to overeat. You should eat at the slightest hint of wanting to eat and never let yourself reach the state of "I think I've overeaten." The old advice to "get up from the table with a slight feeling of hunger" is one of the best in the history of dietetics.

4. Fats are not your enemy. Fats vary in their types, so boycotting all fatty foods is incorrect. Unsaturated fats found in foods like unrefined vegetable oils, nuts, seeds, and fish are very beneficial and can even contribute to weight loss to some extent. Of course, everything is good in moderation, and you should keep an eye on the total amount of fats due to their high calorie content. The norm is 0.7-1 g of fat per 1 kg of body weight.

5. Fewer carbohydrates. Paradoxically, it is the excess of carbohydrates, not fats, that is the primary cause of obesity. Carbohydrates are the main source of energy for a person, and their surplus can easily be stored as subcutaneous fat. Simple carbohydrates are particularly dangerous for your figure. Sources of simple carbohydrates include any sweets, products made from white flour, beer, and white rice. Good sources of slowly digestible carbohydrates, which contribute to weight gain to a much lesser extent, are whole grain products, oatmeal, buckwheat, vegetables, and not very sweet fruits.

6. Use dietary supplements that promote weight loss. There are substances that can speed up your metabolism and enhance the fat-burning process. One of the most popular supplements of this type is L-carnitine.

Proper nutrition and moderate exercise are the foundation of a slim body. Following these simple rules will allow you to lose weight effectively and without harm.