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The information on weight loss are so many, but apparently, there are some simple rules to keep in mind key. Researchers at Tufts University have examined more than 16 years of data from 120,000 men and women who were included in three long-term studies. According to their findings published in the American Journal of Clinical Nutrition, these are the things that could help you lose pounds and keep them off for good: "To think of a diet as something you're experiencing, and to suffer only for a short time does not work" says Beck Busis. 1) Change in life style to lose weight and do not take them back you need to make permanent changes to the way you eat. Okay let go from time to time, of course, but if temporarily cuts the calories and then you return to your old way of eating, you'll gain weight faster. Eat fewer calories than you bruci.mostra that our bodies obey the laws of thermodynamics and that to lose weight, we must burn more calories than you consume regularly. 2) Quality of the food if our plan is the loss of the best meals we will build weight filled with foods that fill us and make us feel good. There has long been told to eat often, in small amounts, to level your blood sugar. But a new study has found that those who ate fewer larger meals weighed less. Why? You burn more calories processing a larger meal than many small. Continue to breakfast, lunch and a small dinner, says study co-author Gary Fraser, M.D., professor of medicine at Loma Linda University in California. 3) Establish YOUR GOAL REALISTIC not be unrealistic when you establish your weight loss goals. Doctors recommend to lose 2 kg per week to stay healthy and prevent you to have a lot of loose skin while dieting or weight loss. Keep that in mind when you establish your goals in order to have an idea of how long you stay in your diet or weight loss program. 4) PRIORITY 'PROTEIN: Protein is fuel for our bodies to rebuild the muscles. It is also delicious and nutritious and can be satisfied with an efficient number of calories. Exercising burns calories and fat and increases your metabolism by building muscle. But those looking to lose weight are known to overestimate the number of calories you burn and underestimate the amount they hire. This means that when you start to train, your body perceives the deficit and increases its hunger signals, according to a review of studies on weight loss. If you are diligent, you will eat anything that burns and then some. 5) constant and gradual physical activity in the gym, the best workout is the muscle strengthening Who slimming without a little 'muscle activity often goes flaccid and few forms, because he lost muscle mass, which maybe was not even hearty . In addition, if you lose muscle your metabolism is lowered, and the risk of gaining weight again is very real. In addition to the intensity is important is the regularity. According to the guidelines of the SIO (Italian Society of Obesity) and ADI (Italian Dietetic Association) in adults to prevent weight gain, in addition to a balanced diet, it is recommended at least 150 minutes per week of physical activity of moderate intensity aerobic practiced for at least 10 consecutive minutes. For overweight and obese subjects undergoing a balanced low-calorie diet, it was observed that the benefits of weight loss level increases as the time set aside for physical activity: less than 150 minutes per week determine a minimum weight reduction; 150-250 minutes a week lead to a modest reduction (2-3 kg in 6-12 months); 250-400 minutes a week offering a reduction of about 5.0 to 7.5 kg in 6-12 months.
