Weight Loss: What You Need To Know

Weight Loss: What You Need To Know


     One of the primary reasons people get involved in sports is often their desire to lose weight. But this desire is not to be taken lightly. Violent weight loss is dangerous, a drastic diet is frustrating.

     If the weight gain is due to a lack of physical activity or too many calories, everyone goes through the same phases, whether you are 10 or 30 kilos overweight. 

     Unless, of course, you have a real disease, the speed of weight loss is generally in the order of 3 to 6 kilos per month.

     You can expect to lose 2 to 3 kilos if you follow the classic pattern of balancing your intake with a slight increase in expenditure. 

     If, in addition, you engage in a more sustained physical activity, of the order of 5 hours per week, you can achieve a loss of 5 to 6 kilos per month. 

     With a real follow-up, it is possible to lose 7 to 8 kilos in the first phase. Obviously, all this is relative and depends on each profile. 

     As far as sports practice is concerned, you have to take it easy and not put yourself in a situation of failure. We can start with low-intensity cardio. But beforehand, a medical blood test and a visit to the doctor will be necessary.

1 - The organization of meals in relation to social life

     The first success factor is to make the new diet part of your daily routine. To do this, it is necessary to take into account his social and professional rhythm. 

     Obesity is sometimes due to untimely snacking and therefore an excessive calorie intake or often to irregular meals. 

     If the time lapse between each meal is not sufficiently optimized, the body in a state of shortage will store as it is programmed to do so. 

     To lose weight, it may seem paradoxical, so you have to start eating regularly again.

     In general, you have to resume a rather strict and methodical organization: a real breakfast, lunch, dinner, and one or two snacks, in the morning and in the afternoon. 

     In the second stage, it is absolutely necessary that these meals fit in with your social and professional rhythm. 

     The aim is that the new food control organization does not involve too many sacrifices, if it becomes a constraint, it will be very difficult to stick to it.

2 - Optimize energy expenditure and intake

     In general, losing weight means spending more than you consume, so before controlling your energy intake, spend more. 

     Being overweight is most often accompanied by a clearly sedentary lifestyle, so it is only natural to consider a return to physical activity. 

     This involves sport, of course, but also being more active in your daily life: climbing the stairs instead of taking the lift, walking to work rather than taking the bus... The idea is to make the most of every moment of the day. 

     The idea is to make the most of every moment of the day. The ideal is obviously to join a fitness club.

As far as calorie intake is concerned, there is a very simple way to start: reduce the proportion of carbohydrates in the diet and increase the proportion of fruit and vegetables. 

     If you consume less and spend more, you will lose weight quite quickly. The starting idea is to create a calorie deficit of 300 to 500 calories per day, physically and emotionally, it remains manageable. 

     Beyond that, it's too violent and leads to frustration, deficiencies and the difficulty of practicing good physical activity.

3 - Anticipating meals/learning how to do the shopping

     People with weight problems often eat the same thing over and over again: sweet, easy-to-prepare foods such as pasta, rice, potatoes, and of course processed foods - ready meals or canned goods. 

     So you have to relearn how to cook, even simply, with traditional products. 

     To be able to do this, plan the meals over three days so that the shopping list is predefined: meat, green beans, rice... Psychologically, you know what you're going to eat and are less tempted to respond to an emotional need, like "I don't know what to eat tonight, I'm going to buy a pizza".

     That's where environmental and social constraints come in because it's going to take organization at the family level. 

     What if you make a swerve? Well, you'll have to compensate with a lighter next meal and a little extra physical activity.

4 - The intervention of the nutritionist

     In the previous stages, we were in the dietary rebalancing, the dietetics. 

     The work of the nutritionist intervenes when it is a question of modifying the quality of the meals and the direct food intake: optimizing the intake of omega 3, or fiber or protein... This is a prescription. 

     Only dietitians and medical nutritionists have the right to do so. If you have allergies, illnesses or physical fragility, it is, therefore, necessary to contact a trained person.

Samir Sali

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