Effectively losing weight is one of the most difficult (and frustrating) goals for many people to achieve. In reality it is sufficient to stick to few and precise rules (extensively documented in science) and have some patience e determination to get some excellent results.
In this special we will try to provide you with the answers to the main dietary questions and advice on how to correctly set the weight loss path. To do this we "condensed" and reworked the advice of Dr. Andrea Biasci, university professor and co-founder of Project Invictus who, on the subject, has dedicated many interesting articles.
Index
To lose weight you need constancy, determination and you don't have to speed up the times
So many people - often overweight for years - when they go on a diet, they hope to get results quickly. Maybe attracted by the proclamations of certain diets or supplements, which promise rapid and sensational results, such as losing 15 kg - 10 kg - 8 kg in a few weeks! It is clear that the reality of the facts is quite different. If it is true that, in the short term, some results can be found (because the the body, deprived of nutrients loses quickly water, lean mass e glycogen), the real risk is to return as before, frustrating efforts and sacrifices.
For this reason, rather than relying on miraculous diets / supplements, it is necessary - first of all - to enter the mental condition that, the path to be faced must be methodical, slow e constant. It is, above all, there must be strong will of mind e perseverance. That said, there are no particular secrets, but some simple rules based on the knowledge of human biochemistry and physiology. Of course, in addition to the diet it is it is essential to practice a sport, like CrossFit®, because it allows nutrients to be conveyed to the muscles (and not to fat).
Effectively losing weight requires proper preparation
As already written, we must not go in search of the diet that promises to lose many kg in a few days. Before following a weight loss diet it is in fact essential to properly prepare the body by learning how to eat properly ed raising the metabolism. To accelerate the metabolism we need to intervene on several fronts:
- being physically active (walking a lot)
- Practice at least 2-3 workouts per week.
- Change your training program and intensity frequently to gradually improve your performance and prevent your body from getting used to it.
- Intervene on nutrition, giving priority protein noble, carbohydrates rich in fiber and good fats (Omega 3) and eliminating highly processed industrial foods.
- Consider, from time to time one snack lash-metabolism.
Finally - most importantly - compare the individual caloric requirement with the amount of food introduced with the diet. If this is higher, you have to go on a diet, subtracting excess calories. To lose weight the lipid balance must be negative, that is, introducing fewer calories than are needed to maintain balance.
Why, despite the diet, are some people unable to lose weight or slimming down?
The reasons can be numerous. According to Dr. Biasci the most important can be:
- little control over what is consumed. In this case it is useful to help yourself with the handy "calorie counter" apps, which keep track of how much you ate.
- Incorrect distribution of macronutrients. For more info on this we recommend this reading.
- Insufficient or undemanding physical activity for the body.
- Too "pushed" start of the diet which led to a "block phase" in weight loss.
For a diet to be effective, muscle tissue must be helped to prevail over adipose tissue
When we consume food, it is the muscle tissue than that grasso compete with each other to get nutrients. To ensure that what we eat is correctly directed towards the muscle and not towards the fat cells, it is necessary to maintain an active lifestyle and train regularly.
In particular, practicing activities such as CrossFit® and bodybuilding, which stress and train muscle tissue. However, we must not settle for bland and prolonged activities, because even if calories are consumed, the muscles are not sufficiently put to the test.
Short and intense workouts improve the metabolic response. The overloads increase the glycolytic metabolism and the contractions activate the glucose transporters GLUT-4 present in quantity in the skeletal muscle.
When training and trying to lose excess weight at the same time, the way is uphill and requires a lot of determination. This is because, by eating less, the body will not have the same energy as in the past and it will not be possible to train as before. At this stage it will therefore be necessary to focus on quality of training (high intensity techniques, series that exploit 80% of the ceiling, important for stimulating all muscle fibers).
What rules to follow to lose weight correctly?
At the beginning of the article we told you that, in order to lose weight properly without regaining weight again, in addition to having a lot of perseverance and determination, it is sufficient to follow (few) but precise rules.
These rules, which are widely reflected in the scientific literature, can be summarized as follows:
- it's important always keep track of calories. The technology in this helps us and there are numerous apps available in the various marketplaces.
- during the diet it is important to keep the protein level per Kg / body weight high. The greater the caloric deficit the more protein must rise.
- To lose weight you need to reduce calorie intake by an average of 15% compared to your individual caloric needs.
- Il calorie counting on which one must base oneself when one follows the diet is the one on weekly basis. This allows you to better manage any "sgarri to the diet“, Which will go counted in the weekly budget.
- The metabolism must be calibrated either on fats or on carbohydrates.
- To properly set the weight loss diet is necessary follow the cycles. The caloric deficit is maintained (see point 3) for a few weeks (range 4-8 weeks), then one returns to a normo-caloric diet for another two weeks. Once this cycle is completed, another one is resumed.
- During the days of training recommended increase your carbohydrate intake (up to 100gr).
- During the diet it is inevitable that the metabolism drops slightly. It is important to keep track of everything and make adjustments where necessary.
- This cycle dietary regimen, supported by adequate sports activity, allows a gradual weight loss with an almost exclusive impact on the fat mass. On the other hand, a lot of patience is required, because the results will not be immediate, but will take some time.
The main mistakes to avoid when following a weight loss diet
According to Dr. Biasci the main mistakes that are made when one wants to lose weight are the following:
1) Worry excessively about the progress of the diet
Weight loss does not follow linear patterns but wavy patterns. Therefore it is not necessary to worry excessively if during certain phases the weight loss is less evident than before. The important thing is to live this phase with serenity, follow the basic rules well and have patience.
2) Do not take calories into account during the weight loss diet
Some tend to follow instinct too much and don't keep track of the calories actually consumed.
This attitude is inevitably fallacious and does not allow us to understand (in the absence of precise monitoring) if too many or too few calories are being introduced.
3) Insufficient protein intake during the diet
When losing weight it is very important to keep the protein level high (1,5 - 1,8 kg / body weight).
This is because proteins are essential to reduce the sense of hunger and to preserve muscle mass.
4) Failing to reduce carbohydrates or fats
When undergoing a diet it is important to find the right compromise when it comes to cutting carbohydrates and fats. By reducing the former, hunger will be felt more and the results will be slow in coming, but they will be constant. By cutting out the seconds, the results in the short term will be faster and the appetite control more effective. However, in the long run, the results will be less noticeable. For this reason, if the goal is to lose weight below 12% for men and 21% for women, carbohydrates will be preferred over fats (both will have to decrease but in proportion you will cut more fats).
5) Beware of "cheats"
One of the mistakes that many people make when they go on a diet is to make sgarri who frustrate previous sacrifices. The free meal can certainly be done from time to time, but it is necessary to take it into account in the weekly budget (cutting calories from other meals of the day / week). To help yourself it is useful to create your own food diary.
final Thoughts
Everyone can decide to adopt the diet they prefer (paleo, zone, vegetarian, etc.) as long as they follow the instructions given in this special and are willing to be patient. With this approach, the results will not be long in coming and - above all - they can be maintained over time.
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