John, 32, asked us how to go about reaching lost 100 pounds. Obviously, each individual is unique and it is interesting to consider meeting with a nutritionist who will take into consideration your needs and provide personalized advice. Besides, there are still some basic principles that will promote healthy weight loss and lasting!
- Aim for a healthy weight loss
A healthy weight loss is about one pound per week. A faster weight loss is not desirable. To get to lose a pound a week, he must try to create a daily deficit of 500 calories from their daily needs. For example, if an individual's needs are at 2000 calories per day, that individual must be for a dietary intake of 1500 calories per day. Thus, after one week, a deficit of 3,500 calories has been established, which normally causes loss of one pound per week.
- Move more
Exercise is essential for health. It also help create a calorie deficit. For example, if you spend 200 calories walking at a moderate pace for an hour, there are only 300 calories to cut the power to reach the deficit of 500 calories. When the exercise is not part of his habits, there is no point targeting a marathon overnight! It suggests rather start with a 10 minute walk at first, then, gradually increase the duration or speed. It is recommended for adults to move at least 30 minutes per day. Exercise can be divided however on the day. For example, it is possible to make a 20 minute walk at lunch with colleagues and supplement with an additional 20 minutes at night to take the dog for example. When possible, also promotes the stairs instead of the elevator and walking to the car for short trips.
- Take time.
In considering whether to undertake a weight loss, it is important to be aware that this is a long-term. Especially when the weight was accumulated gradually over the years. There is no magic formula, for healthy weight loss, take your time and make efforts to gradually change their habits. Being pressed, we may set unrealistic goals and be disappointed.
- Objective ideal base
The ideal plate should be half filled with vegetables. The vegetables are colorful, refreshing, tasty and rich in nutrients, while providing few calories. So we seem to have a plate well filled, thus preventing any feeling of deprivation. Then, fill the rest of the plate with one quarter protein and another quarter of grains or starchy foods (whole grain preferred).
- Avoid fad diets
It is important to stay away from fad diets (liquid protein, low carbohydrate diets and other diets very severe). These plans are very restrictive and rarely balanced. Moreover, when plans are severe, the risk of dropping out is higher than when changes in habits are slowly so as to be well understood. Following a very strict diet, you are exposed to rapid weight regain once they begin to eat again normally. This is the phenomenon of yo-yo. A healthy weight loss will, on the contrary, promote weight maintenance long term.
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