Foreword on the Mechanism Slimming
Weight loss is a physiological process characterized by the reduction of the fatty tissue reserve, to which is added, as a result, a decrease in the total body mass.
The shaping process is based on four main factors, which, depending on the case, may prevail on one another:
imbalance between energy supplied by food (lower) and energy consumed by the cells (top) typical low calorie diets;
increase the metabolic impact of food typical of high-protein diets / ketogenic and / or foods rich in nerve;
increased metabolism → typical weight-loss regimens involving the association of moderately energy-restricted diets for toning and muscle strengthening activities; temporarily also aided by the use of food supplements or nerve / thermogenic;
nutritional equilibration affecting both nutrients, both the nutritional components (first of all, the fiber) → typical balanced diet regimes, moderately low-calorie, expecting a drop in weight in the order of 500-750 grams per week.
n general, the slimming uses a complex positive and negative feedback mechanism affecting the whole metabolism, hormonal axis and the various cellular processes of tissues. More precisely, to lose weight you need to put the body in conditions of "catabolism", ie of "demolition" of the reserve tissues for energy (the opposite "dell'anabolismo" or "construction").
The main targets of the catabolic process are slimming the subcutaneous fat, visceral fat, muscle glycogen and liver glycogen; However, for various reasons, a catabolic phase excessively intense or impatient can also significantly compromising the integrity of other structures, primarily the muscle.
WARNING! The weight loss is NOT a selective process on fat mass, so a mild catabolism of other tissues is almost always inevitable; this can be limited by starting a muscle-protocol well weighted or, less intelligently, making use of doping (thyroid hormones, steroids, etc. somatotropin.). On the other hand, this depletion may either be unnoticeable, it is very intense, depending on the "speed" of the weight reduction, nutritional balance, the volume and the type of motor activity, etc.
OVERWEIGHT AND HEALTH
Taking a small step back, I think it preferable to concentrate on some basic concepts that affect (alas) ALL strategies for weight loss. If it is true that the reduction of adipose tissue is a physiological process, it is equally true that it is a difficult process and not always necessary, because often dictated by deviant aesthetic. On the other hand, it is true that being overweight (and its complications) are among the main risk factors for premature death in industrialized societies; Therefore, in these cases, the weight loss is used as a real medical interest THERAPY.
Slimming, improving health is only suitable for those who passes the "health of the border," namely:
Those with a Body Mass Index greater than 24.9
Those who have an unfavorable fat distribution and other risk factors
Who has traces of complications of family-related metabolism
So, all other subjects, except for competitive athletes so it is vital to maintain the body fat to the lowest levels (cyclists, runners etc.), Might refrain from the desire to slim sparing a nice effort!
WHY WEIGHT LOSS IS OFTEN SO DIFFICULT
The various difficulties that you face in losing weight comes from the fact that the adipose tissue and the mechanisms that regulate the tropism represent a self-defense system against periods of famine and malnutrition; This process was developed through the evolution of animal life species "only" a few million years.
It goes without saying that, in nutritional overabundance conditions (typical of consumer societies), is not particularly "easy" to maintain a moderate level of fatness. In other words, whatever the type of
power source you follow,
WEIGHT LOSS AND 'FOREVER MORE' DIFFICULT TO GREASE
Therefore I invite the kind readers not to be fooled by marketing and by pseudo-scientific theories that lately (and increasingly) bombard the media, luring both the sick, both those that are well poorly perceive their body shapes.
it is therefore not possible to lose weight without feeling hunger, but with a good strategy you can easily avoid the real hunger.
The best systems for weight loss are those that involve the use of a motor of physical activity protocol, since they allow to eat more. However, it should also not "too open the gap" between the energy obtained from food and energy consumed; with too drastic methods, in fact,
would run the risk of compromising the general state of health, worsening muscle tropism, one of the side effects of catabolism that we saw may need to slimming process. That said, I invite once again the kind readers not to fall into "phishing" by those who claim to "know the formula to lose weight quickly while preserving the muscle mass or even to lose weight by increasing overall muscle".
Lose weight: How to Make? Dating tips
Therefore, in practice, to lose weight simply eat less than what you consume; it is certainly easier said than done!
First of all, the first suggestion I make to those who suffer from overweight, obesity or metabolic diseases, is to rely on a professional or a nutritionist or a dietitian or a qualified nutritionist. Instead, for those who only want to improve their physical appearance, it is sufficient to make sure to carry out a regular motor physical activity, correcting the power supply with respect to the frequency of consumption and the portions of junk foods (including alcohol!).
Alas, given the current Italian economic condition (not too rosy, compared to half a century just past), not everyone can (or want to) afford to pay a health worker who practices his profession; in parallel, public services are often poor and sometimes the waiting lists are particularly long. So in a situation like depopulated by cheap services, such as "magazine" diets, diets "gym" (those produced inappropriately by the technicians of the weight room), diets "from supplements" (offered for free in exchange buying herbal or similar material), diets as "phone application" (not necessarily incorrect but often impractical and always devoid of the therapist-patient relationship), diets "downloaded from the internet" or even "personalized diets." .. but for other people. "
Needless to say no too cheap service can ensure a precise and accurate process, which should provide for the food history, the collection of subjective preferences, the anthropometric survey and checking with the ability to "correct the roll" along the way. It would still be quite dishonest to convey the message that "to lose weight ... so eat less than they should ... have to necessarily spend money." It 'a paradox that does not stand up, even if the professional is certainly a detail that makes the difference in terms of results and maintenance of health.
HOW TO LOSE WEIGHT WITHOUT LEANING TO A PROFESSIONAL
It is not impossible, it is a fairly simple way to understand, but difficult to implement and maintain; below, I will try to give you some simple tips to rearrange ideas to thousands of self-learners who intend to lose weight in an autonomous and conscious:
Follow a BALANCED diet, without venturing into potentially disastrous experiments slowly weaken the determination of the practitioner. The guidelines for a correct and healthy diet are effectively disseminated by INRAN (National Research Institute on Food and Human Nutrition)
Compensate during times of overeating by increasing physical activity and following short periods of not demanding diets that have the same duration of the transgression. In fact, most of the time, the overweight is simply the result of an occasional increase in weight but recurs several times in the medium and long term; the main celebrations in which accumulates the famous "Extra Pounds" are: Christmas, Carnival period, Easter and summer holidays. In that case, you can accumulate about 4kg per year and up to 40kg in 10 years, or what separates a subject perfectly normal weight by severe obese.
At the beginning of therapy, make sure the weight is stable performance, not oscillating, a food diary and note down the most accurate. The weight stability, that is evaluated weekly or every 14 days, is a sign of "energy balance", which ensures that the current diet is normal calories. Filling in the food diary, at stable weight, you can get a "snapshot" of the diet that "NOT make you fat", then facilitating the compilation of food maintenance regimen. Conversely, if the diet is not normal calories and induces a small but steady increase (eg. 100g every 14 days), best to proceed with the first changes to food. First, you may want to eliminate foods and drinks "unnecessary", ie those that do not contribute positively to maintaining the state of health (eg. Coca-cola, beer, fast food,
While a power professional is able to draw up a perfectly fitting diet, without "trial and error", when proceeding in total autonomy is necessary to "small steps". So, come to the long-awaited normocaloric, dell'autodidatta the very first step on the increase (if necessary) motor physical activity (in a conscious and progressive, primarily to prevent accidents) KEEPING THE SAME POWER that we talked about. This is possible by choosing to take the stairs rather than taking the elevator, moving by bicycle or on foot for journeys that allow him and playing a sport that is incident on the weekly energy balance (in practice, at least 3 or 4 workouts 50 ' each with an intensity that is placed in full aerobic band or higher). Continuing with the weight measurement every week or every 14 days, it should be possible to infer a significant weight reduction; for example, about 300-400g every seven days.
WARNING!
Using a muscle-protocol is possible that the body weight remains unchanged at first, in fact, the increase in muscle tropism - typical of the very first training period for hypertrophy - compensates for the loss of body fat induced by the increased energy expenditure.
If being overweight is not serious, as summarized in the previous phases it could also be sufficient; on the contrary, if the "road is long", better increase the speed of slimming. To do this you need to cut back 15-20% of the energy compared to the initial normal calories, because in synergy to the increase in energy expenditure (physical activity) should result in a weight reduction of about 750g (no more than 1000g) a week . Actually, it's not so simple to understand "how" and "what" to remove it from, but exercising the profession I have noticed that the most significant redundancies concern:
The excess of food dough, which for the most must NEVER exceed 90g per serving and that should not be consumed more than once a day; Furthermore, better limit of the frequency to 2-3 times per week.
The excess of bread, which must accompany the outline and the dish (main course), but should NEVER overcome 50% of the weight (except for the salad). 2
slices of bread every 200g of vegetables, meat or fish are more than sufficient.
The excess potato, because often these tubers are placed in the vegetable group. In truth, they are not contestualizzabili in this together because they contain 2, 3 or 4 times as much energy vegetables (depending on the product). E 'preferable to use them as a side dish (150-200g) if you choose dishes of modest size (as two eggs or 100g of cottage cheese) or as a first course (in the form of velvety, up to 400g of potato).
Excess seasoning oil, which is often the result of a nutritional misunderstanding. It 'true that the extra virgin olive oil "does the body good", especially when replacing the animal fat, but that does not mean NOT FATLIQUORS! On average, I suggest not to exceed 20-30g / day and, for those who like to consume "so many capacities," better calculate the maximum 5g each (excluding all cheese, that do not require seasoning ... even the mozzarella!).
Excess meat, fish and eggs, also a result of a popular misunderstanding; recently there has been a veritable explosion of carnivorous diets, promoting the belief that proteins do not make you fat. Obviously, this is a true and proper distortion. The surplus is always potentially fattening, even the protein, especially in combination with large amounts of fat (sausages, salami, salmon etc.); the fit portion (lean dishes) is always between the 150 and the 250g (for the eggs and cheese, even less!).
Excess fruit, group certainly beneficial foods but absolutely NOT acalorici. An apple, which is NOT among the fruits most calories, contains the energy of a slice of bread! Typically, two fruits a day is easily contextualize in a medium-size low-calorie diet.
Once at the ideal weight (as subjectively perceived), which in most cases does NOT match the physiological, you can take back the diet initial normocaloric and proceed with the consolidation of the results obtained.
WARNING! At the end of a weight loss diet it is almost always a slight "bounce" effect, in which the body reacts by depositing again a small amount of energy reserves (sometimes proportional to the amount of weight loss achieved). It is almost a normal condition, due to small transgressions or to a kind of reaction to the increase of energy of the diet.
Contact your doctor for more information. The information provided on (what the health) is of ageneral nature and for purely disclosure purposes can in no way replace the advice of a physician (or a legally qualified person) or, in specific cases, of other operators health.
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