This is because, as it is now established, the metabolic potential for weight loss has very precise biological limits. Moreover, a very important psychological limit also takes over which, in the various dietary attempts, is progressively lowered - a clear sign of reduced compliance with the therapy.
So how did those people who claim to have lost 15 kg in two months? Certainly in part by losing weight, but also by dehydrating and losing a part of one's muscular trophism; these last two consequences are therefore a simple illusion, indeed, a side effect that increases the risk of relapse (restoring the lost pounds and sometimes to a greater extent).
In fact, losing weight does not necessarily mean losing weight. Indeed, we could safely argue that in particularly unfavorable situations, in which the kilos lost are largely made up of muscle mass and water, weight loss is much less than what is believed. This is because the ratio of body masses improves slightly, despite the weight loss. At the same time there is a very strong stress for both the mind and the body, which generally does not lead to anything good.
So, how do you go about losing weight?
For further information: Slimming Diet introduces with the diet.
We know that most of the energy expenditure is borne by the basal metabolism (MB), followed by motor activity, recreational activity, food digestion and more (thermoregulation, etc.).
On the energy balance it is possible to intervene on several fronts:
- Reduce energy intake (eat less);
- Increase calorie expenditure.
With reference to the latter, it is possible to intervene above all:
- By increasing the direct consumption of calories - high-volume aerobic physical activity is particularly suitable;
- Creating a considerable EPOC (Excess Postexercise Oxygen Consumption - supplementary oxygen consumption after exercise) - anaerobic or mixed high intensity or very high volume aerobic motor activity is particularly suitable;
- Implementing muscle mass, which we know to be the body's main means of energy consumption - lends itself above all to muscle strengthening activity with a hypertrophic background (high intensity anaerobic, specific for increasing the transverse diameter of the muscle).
Note: even without carrying out specific hypertrophy protocols, motor training allows you to preserve muscle mass more than a restrictive diet but in the presence of a sedentary lifestyle.
For further information: Best Way to Lose Weight , both absolute and percentage (% BF). How many? About 3 or maximum 4 kilograms per month - depending on the starting condition. It is logical that the obese will have a greater initial progression, while those with a handful of kilograms to dispose of will have to have more patience.
As we have seen, however, even if what makes the difference is the caloric balance, trying to lose weight without a proper physical activity protocol is unreasonable. This is because losing weight without "actually" losing weight is, on balance, negative from all points of view; on the contrary, gaining muscle even leaving the weight unchanged is still an extremely positive effect - albeit very difficult, especially in women.
Ultimately, the goal of weight loss is not only weight loss in numerical terms - and if so, we recommend that you dwell on the reason for this psychological need - but a body recomposition. It is therefore essential to give the balance and the tape measure the importance they deserve, focusing more on a more accurate overall assessment.
For further information: How to lose weight and thirst;
- Identify the normocaloric intake (including physical activity) and from this subtract 10% of calories for each kilogram per month that you intend to lose: assuming that to stay in weight you need 2000 kcal per day and you intend to lose 3 kilograms per month (- 30%, recommended), the recommended low-calorie diet will correspond to 1400 kcal. Alternatively, for a slower but also less stressful weight loss, you can choose a calorie intake that does not take into account the training - for example 1850 kcal - but train every day; this system generally allows you to lose 1-2 kg per day. month;
- Meet your nutritional needs: the diet must be balanced and varied, to ensure both nutrients and nutritional factors in their entirety - including water, fiber, minerals, vitamins and antioxidants;
- Share the energetic macronutrients: the protein intake depends on the level and type of motor activity, but above all on the size of the musculature. It grows with decreasing total calories (from 1.5 to 2.2 g / kg). Carbohydrates are the major source of energy and lipids, on the other hand contained (about 25% of total calories), are used to guarantee the share of essential fatty acids and fat-soluble vitamins;
- Having at least 5 meals ensures better digestibility and food management;
- Training in a complete way, from aerobics to muscles, at low and high intensity, without neglecting flexibility and joint mobility. The number of workouts ranges from 3 to 6, depending on the training load - therefore intensity, volume and density.
