Yet there are really numerous cases of "resistance" to weight loss. For what reason?
The answer is indeed complex and, to be honest, partly based on reasonable but empirical assumptions.
Not that there is no scientific bibliography about it. To be honest, a good portion of the population does not have a clear idea of "what they should do to lose weight"; this is the reason why it is recommended, if in doubt, to rely on a good dietician.
But returning to the "object of the article:" why don't I lose weight? Below we will try to touch on the statistically most relevant points.
IN> Energy OUT = Negative Energy Balance
There should be no need to specify, of course, that on the bio-physiological level the question is much more complex than that.
However, we bypass the set of processes that regulate the hunger-satiety mechanism, as well as the delicate hormonal balances underlying anabolism and tissue catabolism.
We will simply dispel some myths - some of which will also be taken up in the lines to come - that too often compromise the slimming project:
- Motor training does not make you lose weight, but it can increase the calories consumed, but if those introduced with the diet increase, weight loss will never happen;
- Mature people can lose weight just like young ones; only the caloric intake changes;
- There is no physiological condition of "blocked metabolism"; in general, it is the set of several factors that can negatively affect weight loss;
- By eating a balanced low-calorie diet, the metabolism does not stop; but it is still recommended to take systematic normal calorie breaks - for example, every 6 months;
- Junk foods are enemies of weight loss, but only because they have a high caloric density; you could lose weight even by eating only chocolate. From the point of view of the impact on health, on the other hand, it is advisable to eliminate them totally or almost;
- Carbohydrates do not make you fat; on the contrary, a correct intake of carbohydrates allows to keep the metabolism active;
- Good fats also make calories; gorging on oilseeds and cold-pressed oils, however, creates a caloric excess that hinders weight loss;
- While proteins are more satiating, they cannot replace carbohydrates and lipids; increasing them may be a good idea, but within the limits of reasonableness;
- In healthy subjects, insulin is not the enemy of weight loss; quite the opposite, especially for those who train, insulin has a compartmental effect and allows the carbohydrates to be quickly stored inside the muscles rather than converting them into fatty acids;
- There are no meals more important than others; what matters is the amount of energy, associated with the practicality and subjective adaptation of the diet;
- There is no "motor activity that makes you lose weight; every type of effort has advantages and disadvantages. The most effective" training is that which is maintained in the chronic. Given the choice, it is advisable to perform aerobic, metabolic and muscle strengthening activities.
Instead, let's enter the practical side of the matter, examining the main considerations related to this rather common problem.
they can be even 4 or more, while for a slight overweight even just 2.
A person of normal weight who would like to chisel his own body, improving body composition, should limit himself to a cut of no more than 250-400g per week - do not take these numbers in a "rigid" way, as they are the "field experience of a single professional.
Before continuing, let's make a small clarification: "why shouldn't you lose weight too quickly?"
Simply because an excessively low-calorie diet cannot, by definition, be balanced; it also lacks totally in the educational aspect and, especially if low-carb and / or in the presence of motor activity, it can compromise the trophism of muscle tissue.
So, "how to establish a balanced low-calorie weight loss diet?"
It is by no means easy. First of all, you need to identify your normal calorie needs. This data can be obtained by translating into calories everything that is eaten in a week characterized by weight stability.
Once the value is obtained, we must check that the energy macronutrients (carbohydrates, proteins and fats) are in balance; more or less: fats at 25% of kcal, proteins> 1.1 and <1.6 g / kg of desirable physiological weight and the rest carbohydrates.
A general overview of the other nutrients should then be obtained, ie the breakdown of fatty acids, the cholesterol intake, the concentration of dietary fiber, the amount of water and the levels of minerals and vitamins.
All this has to be done with the help of a software or a telephone application; by hand, with the use of nutritional tables, it is rather complex.
Once this is done, we will have to reduce a fraction of 10-30% to the calories in a proportional way, keeping the percentages more or less intact, but favoring the protein share and bringing it to the upper tolerance limit (<1.6 g / kg).
For safety, with regard to vitamins and minerals, a cyclical dietary supplement protocol is recommended; for example one week every four.
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