Where in the wrong mode for weight loss? (Part 1)

If the creation of a healthy diet for the reduction of excess weight is not an easy task, there would be so many diets that have failed "playing yo-yo."

What are the common mistakes that led to the establishment of procedures for weight loss? Read the first part of them now.

 

MISTAKE 1

Limit foods too

For faster and "better" results can be just as committed receive limited amounts of food (the quotes are because the rapid weight loss is usually at the expense of the loss of water and muscle mass, which is not equal to good results, remember the difference between fat loss and weight loss and how you can quickly lose). For very short periods (a few days), so that you can overcome some slack. But in most cases, if it lasts longer, will not remain without consequences. What could it be and why?

In the genes of each organism is built survival instinct. Basic Instinct (excuse the film) is to meet the needs of food and water (ie, primarily its own survival, maintenance and survival of the species). This means that the greatest stress, which can cause your body to starve. Therefore, the body has mechanisms to protect in times of famine or food scarce. One of these mechanisms is the slowdown of metabolism - the metabolism goes into "sleep mode" or in other words, your body adapts and begins to save energy by using fewer calories for their metabolic needs. This has a negative effect on the elimination of excess weight that your body will not be reached for emergency power if necessary, should be considered sufficient. Caught in a similar situation, most people are still restrictions. If they are hungry to lose weight will continue (there was born almost full), but at what cost!

Depriving the body of sufficient energy and essential food for a long period of time you submitted major health risks, such as the collapse of the immune system, accelerated cellular aging, hormonal imbalance, hypoglycemia, the gastrointestinal and other problems.

Once you stop fasting is likely to become a "victim" of the alleged effect "yo-yo". The reason for this development more weight after starvation or drastic restrictions is the combination of a reduction in the increased levels of a hormone called ghrelin metabolism.

Ghrelin has several physiological roles, but an extremely important role in appetite control, he also called "hunger hormone." He rises before meals, stimulating appetite and fall to its lowest points immediately after a meal. What happens Ghrelin during and after a rather low calorie diet is the levels increase and remain stubbornly high for several weeks after stopping the diet (what happens or just a very small extent, if your system eat enough carbohydrates, so think before you remove them completely). What does this mean in practice?

Ghrelin, with leptin, insulin, adiponectin, and others involved in the control of energy balance of the body - it can eat as much as you need. When Ghrelin increases the appetite control is impossible - you'll take a lot more food than necessary, not able to control (and therefore your body is stored to avoid similar restrictions energy). The combination of slow metabolism and uncontrollable appetite lead to rapid weight gain. And as the balance in your body is restored, it is too late ...

How not to let this mistake - do not cut too many calories, increase energy through sport and have a balanced diet.



MISTAKE  2

No need to calculate calories

"I hardly eat anything and filling" - you may have heard, I hear almost every day But when you ask, "How many calories you take in every day." Should not usually respond.

Until you sit down to write what you have consumed as a food and the amount and estimate the caloric value, there is no way to know if you eat a little or a lot. The food can be low in volume but high in calories and vice versa. Eat "the way" (candy for a birthday of a colleague, a few chips in front of TV) also adds a lot of calories in your daily menu.

It is only when you feel your calorie needs and begin to follow approximately. How much do you consume each day, you can put in the need to successfully lose weight negative calorie balance (taking in fewer calories than you spend). For this purpose, except in a small notebook or a mobile what and how much you eat in the evening calculating the energy value of the food for the day phone. So you know if you need to reduce the amount or have a "right" extra. Another option is to their needs calories to the daily menu to strictly follow.



MISTAKE 3

Not provide the necessary amounts of essential ingredients

The exact amount of calories is important, but equally important is the food you eat is a complete and balanced solution. It should also provide adequate amounts of essential ingredients for your body quantities - essential amino acids, vitamins, minerals, fatty acids and water (right - and water is also essential for our body). It is only then that all organs and systems are functioning normally.

Even if you do not eat enough calories if you are not getting enough of the essential ingredients will not be able to control your appetite. The reason is that hunger, but to meet the energy needs of the body can be triggered by a lack of essential ingredients. You can eat a pot of rice, and an hour later you're hungry again. This is because you have not provided the necessary protein.

In order not to let this error mainly to minimize the so-called "empty calories". They are deprived of food and the poorest of essential ingredients, but high in calories - especially refined carbohydrates, foods high in fat, fried foods, and more. Should include enough protein, whole grains and healthy fats, and drink enough water.



MISTAKE  4

Reduce physical activity without reducing calories

Often active athletes grow after the end of his athletic career. This is not because their muscles have turned to fat (which is impossible), but because "inertia" continue to eat as they ate during their intensive training. Regular exercise increases energy consumption and the need for a lot of calories and you should always follow if you exercise (and how) or not.

For example, if you have made up yesterday and that you follow a diet consistent with these workouts, but for some reason does not form more than a few days (due to commitments, illness, etc.. Traveling), it must recalculate their need for calories compared to reduced physical activity and change your diet.



MISTAKE 5

Too many healthy foods

It is a food that cannot gain weight and eat as much as you want. A calorie is a calorie and at the end of the day, the bottom line, you need to eat less than you burn if you want to remove the weight. So eat well, but still in the necessary quantities.

To be continued....

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