Dieting and losing weight is very easy on paper… You eat fewer calories than you expend and you will lose weight. In practice, losing weight is unfortunately not so simple. How many diets have you tried to lose weight permanently? The big problem with dieting is the speed at which everyone wants to lose weight. You would prefer to lose kilos that you have built up over a period of years BEFORE this Saturday , because then you have a wedding party, day at the beach or you go on a holiday in the sun… So what do you do? You go on a diet where you eat extremely few calories, which makes you very hungry and you will not feel well. After all, this is all part of if you want to lose weight…
No, that’s not true at all! The reason why within a certain period (usually 1 or 2 years) you are as heavy or usually heavier again than before you started dieting, is precisely because you want to lose weight too quickly. Many diets allow you to eat only 1000 calories or even less. However, this is far too little! As soon as you stop the diet, your body will replenish the fat reserves that it lost during the fanatical dieting. That’s why a 1000 calorie diet doesn’t work…
Don’t be too strict!
The best diet is therefore one in which you do not eat more than 100 to 150 calories per day less than you consume . You can hardly call it a diet, because this ‘calorie debt’ is equal to about 2 cookies. You will see that you can lose weight with about 1800 calories per day, that the result is permanent, that you feel good, and that you do not even NOTICE that you are losing weight.
5 tips you MUST read for healthy weight loss!
Losing weight is difficult, especially if you also want to approach the slimming process in a healthy way. What you should definitely NOT do is try weird diets or do strict fasting until you drop, as is often the case with crash diets, detox diets and detox treatments. The following 5 points are basically basic rules if healthy weight loss is your goal …
1. Don’t eat TOO few calories
Many people assume that the fewer calories you consume, the faster you will lose weight. But this is only true for the first few weeks; after that the lost ‘starvation kilos’ unfortunately come back. To lose weight permanently , you must indeed consume fewer calories than you use. So you have to eat less than you burn with the passive basic functions of your body + active exercise. However, you should NOT go too far in limiting your calorie intake!
2. Move more; DO NOT eat much less
For healthy weight loss, you would rather exercise more than eat less! To lose half a kilo you need to consume about 3,500 kilocalories less than you use. The best way to do this is a combination of eating a little less than usual and exercising more than usual. If you really want to lose weight in a healthy way, you simply cannot avoid exercising! Healthy weight loss is a matter of more active living; don’t starve yourself.
3. Healthy weight loss: 1,500+ kilocalories
You should NEVER eat less than 1,200 calories per day, and preferably no less than 1,500 calories per day. If you eat less than those calorie numbers, your metabolism will work so slowly that your own body will counteract the weight loss process. Moreover, you feel weak, lifeless and without energy, which only increases the chance of binge eating . Moreover, without energy you are not able to exercise intensively and thus increase your metabolism. Wanting to lose weight too quickly is therefore always counterproductive and is even potentially dangerous!
4. Burning fat is a SLOW process
The longer it takes you to lose a kilo, the greater the chance that that kilo will not come back. Moisture disappears quickly, fat disappears slowly, so fast kilos never consist of fat loss or fat burning . A slow and gradual weight loss process is therefore the best way to lose excess pounds AND become leaner. That is why a healthy lifestyle works much better than a diet in which you consume too few calories for a certain period and quickly lose a few kilos.
5. DO NOT loot your body
Losing half to one kilo a week is healthy. Anything more than that is a serious assault on your body, and your body will then do everything it can to conserve energy and store fat as soon as you eat normally again. Crash diets ensure that you lose a lot of fluids and eventually even muscles, which stagnates your metabolism and the pounds come back on after your diet. So-called ‘fast weight loss diets’ literally rob your body and only ensure that you become fatter and heavier in the longer term (= yo-yo effect / energy saving mode). ( source )
The above 5 basic rules will absolutely help you to lose weight in a healthy way. You should not be tempted by powders, pills and diets that are too strict, because these kinds of substances are usually unhealthy. And what good is a slim body if you waste years of your life on an unhealthy diet?