Losing a few kilos of excess weight can be a real challenge. Weight loss strategies vary. Some people cannot imagine limiting their food, so they focus on increasing their activity. Others are not sports lovers and prefer to eat strict diets. However, it is difficult to talk about the superiority of one approach over the other. See why.
Only the right combination of a perfectly composed diet and individually selected exercises will bring us closer to achieving the desired goal.
But remember!Low-calorie slimming diets often end with the yo-yo effect, and excessive physical activity carries the risk of injury and overloading the body. So where to start?
The caloric balance cannot be deceived!
To lose weight, you need to consume less calories than your body expends.The key is to find a balance between diet and activity.
For the daily energy expenditure, i.e. total daily metabolism - CPM, consists of such variables as:
- basic metabolism - PPM- determined by sex, age, weight and height,
- broadly defined physical activitywhich, in addition to training, includes everyday activities such as moving around, cleaning, ironing, shopping or playing with the child.
Practical tips: how to exercise to lose weight can be found on the website: Wformie24pl
How to get an energy deficit?
There are 2 ways to do this:
- reduce the amount of kcal supplied,
- increase physical activity.
Option 1:Speaking of reducing the number of calories consumed, remember that the PPM value is the limit below which we should not lower the caloric value of the plan. Basal metabolism is the minimum requirement of the body to carry out vital functions, such as maintaining a constant body temperature, breathing and heart function. A low-calorie diet below the PPM will mainly lead to a decrease in muscle tissue, and as we know, it is the muscles that generate the greatest energy expenditure.
Ifwe are not physically active and spend most of the day in a sitting position, the value of our total energy requirement is low at the beginning and it will be difficult to achieve an energy deficit that will provide us with a satisfactory pace of weight reduction.
In theory, for the weight loss rate to be about 0.5-1 kg / week, you need to create a deficit of 500-1000 kcal / day. In people with low physical activity, achieving such a deficit is often impossible, because the caloric content of such a diet will be too low and will not be enough to cover the basic needs of the body. This can result in both qualitative and quantitative malnutrition.
Option 2:In turn, relying solely on increased physical activity, we may not achieve the intended goal. This is due to the fact that we often overestimate the energy expenditure related to activity and allow ourselves more nutritional "sins" as a reward for hard training. Such a pattern of behavior causes that we eat as much as our energy needs, so that the body weight does not decrease. If we do not take care of our diet and control the amount of calories we eat, it may turn out that we are not really in an energy deficit.
The best solution!
The combination of diet and physical activity is the best recipe for achieving your dream figure. By providing all the necessary ingredients and practicing sports, we will not only improve your appearance, but also your well-being.
Both the diet and the selected type of activity should be adapted to individual needs, possibilities and the mode of the day.With help comes You Eat What You Like - a comprehensive dietary program recommended by Poradnik Zdrowie.
As part of the subscription, we get a personalized diet plan and many additional functionalities that facilitate the achievement of the goal. We can, for example, add activities to a specific day of the diet, thanks to which the system constantly updates our caloric needs.As a result, we control the calories consumed and burned and we are sure that we are in a negative caloric balance, which is key in reducing excess body weight.
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Justyna Jessa, MD, PhD A graduate of the Medical University of Warsaw. PhD on Diet for Autismshe graduated from the Institute of Mother and Child. She gained professional experience while working in a hospital pediatric ward and a private office, consulting patients with various disease entities. She is the author of numerous scientific and popular science articles as well as webinars on he althy nutrition for children and pregnant women. He conducts lectures and workshops for professionals as well as patients and people interested in a he althy lifestyle. He manages a team of nutritionists from the Jesz co Lubisz dietary platform.