Losing weight and dieting: What to do and what not to do?

Little food; something that many people do when they want to lose weight or are on a diet. But is eating little really such a good thing? Does it really help you lose weight? Read more here..

What does your food do for your body?

Your food is your fuel. It takes care of a number of things, such as your basic metabolism. The organs and muscles in your body must continue to work. That takes energy. You get that energy from your food, and you therefore have a certain basic need for it. This basic need, just to ensure that all processes in your body run properly, is approximately 1000-15000 kilos of calories, depending on your build, your gender and your genes.
In addition to this basic need for calories, abbreviated to kcal, you use energy for all your activities. Walking the dog or cycling to the store, even walking to the kitchen to get something to drink, costs you energy. In short; You also need calories to exercise. The more active you are in a day, the more calories you need to get this energy.
The bottom line is that an average person with a normal exercise pattern needs about 1300 -1500 kcal to maintain the same weight. If that person sits below this, the fat will burn and he/she will lose weight.
What kind of energy suppliers are in your food and what do they do for you?
In addition to calories, your food contains many useful substances that regulate the processes in your body. If you don’t get enough of these substances, you may experience problems.

  • Proteins: proteins are real building blocks. They build your muscles. That is why top athletes are always recommended to consume a lot of protein. A lack of protein can make you feel weak and can even cause the breakdown of muscles in your body.
  • Fats: this word sounds very negative for someone who wants to lose weight. There are 2 types of fats: saturated fats and unsaturated fats. The unsaturated fats are the good fats and are found in nuts, grains and fish, for example. These fats are needed to absorb vitamins A, D, E and K. In addition, they give a feeling of satiety, energy and increase resistance.
  • A long-term fat deficiency can lead to bone and joint diseases.
  • Carbohydrates: these are also real building blocks. Carbohydrates are an energy source for your body and brain and are found in pasta, grains and rice. A carbohydrate deficiency can cause loss of concentration and a feeling of lethargy.
  • Fiber: fiber is important for your gastrointestinal tract. Without fiber you get constipation and your intestines cannot process your food properly.

 

How will this information help me lose weight?

What matters when losing weight is that you get enough of the above substances. Many people think that they can get there by simply eating a lot of fruit and vegetables or by following a crash diet where they are only allowed to eat soup. This often works, for a week. Then your body goes into energy saving mode. As soon as your body notices that it is not getting enough nutrients and calories, it starts ‘saving’, a kind of survival strategy. Unfortunately, this ensures that even though you try so hard not to eat anything, you no longer lose any weight. In addition, when you start eating normally again, the weight you lost in that one week will soon be regained.
The most important thing is that you often eat small portions and have a varied diet. You don’t just have to eat vegetables, pasta is also good for you, albeit in moderation.

So do you want to lose weight permanently? Then follow these tips:

  • Breakfast! It really is the most important meal of the day because it gets your metabolism going, and therefore also your fat burning.
  • Eat something when you’re hungry. You really don’t have to deprive yourself of everything because then you are only more likely to fall back into old snacking habits. Make a healthy choice. For example, choose a cracker, rice waffle, slice of gingerbread or fruit. Be careful with apples, they only make you feel more hungry.
  • Would you like something tasty at the weekend or at a birthday or party? Think in advance what you can have for yourself. Three pieces of toast, for example. Stick to that too. Afterwards it feels good to have control over yourself and your eating habits.
  • Eat small portions. Do not serve too much dinner, but first a normal portion. Eat slowly and chew well. Before your brain realizes that your stomach is telling you you’ve had enough, it’s 20 minutes later. So wait a while before serving a second portion.
  • Drink a lot, but not too much soda. Tea, water or other (light) orange juice are good drinks. Drinking a lot of fluids hydrates your body, is good for your digestion and also gives you a fuller feeling.
  • Move! You really don’t have to sweat in a gym for 3 hours a day. Even if you just go for a walk for half an hour a day, that’s fine. If you’re not used to exercising, you’re probably not going to enjoy it right away, but stick with it and you’ll see that after a week or two it has become a habit that you enjoy.

Finally, I would like to say that we should seek support from others who are losing weight. Boost each other up so that motivation remains good. It’s okay to have a setback once in a while. What matters is how you deal with a setback. Do you immediately fall back into your old life pattern or do you pick yourself up and continue with fresh courage? The feeling you have when you stand on the scale and you have lost another kilo is wonderful.
Good luck with losing weight!

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