According to popular wisdom, the sled is ready in the summer, and the cart in the winter. Fairly said and in preparation for the diet. Changing the diet is a crucial step, because the final result depends on the quality of planning. If you rush off without thinking about the principles of nutrition, there is a high risk of harm. Excessive enthusiasm is useless. Or get tired quickly, this is the way to a food breakdown. Instead of 10 kilograms after such a diet, 15-20 will return, so you need to carefully approach the issue.
What should be taken into account at the planning stage and how to create a foundation for a quality result so that the weight does not return?
Key recommendations to consider?
When planning a diet, you need to take into account a large group of factors.
- Age. The hormonal background, especially in women, depends on age. Nutrition in the years immediately after puberty and in menopause varies greatly. The older a person becomes, the worse the metabolism and the greater the need for nutrients with a similar or lower calorie content. This does not mean that the restrictions are stricter. But the approach to choosing products and their combination is different.
- Floor. The body of women is more variable, therefore, the correction of the diet should be carried out taking into account cyclical changes, possible pregnancy.
- The nature of professional activity. Manual workers spend much more energy than others. Therefore, the diet should be more high-calorie, but not at the expense of fast carbohydrates. Calculation is carried out in proportions. The techniques are well known to dietitians, you can understand them yourself, but it will take a lot of time.
- The level of physical and mental activity. The higher the physical activity, the greater the daily need for calories. Mental activity also increases the need for calories, but to a lesser extent.
- Physical parameters Height, body weight. According to studies, within the framework of the diet, a change in the calorie content of the daily diet is permissible by no more than 15%. To achieve effective weight loss is enough. But you need to understand that the right diet does not immediately, slowly. Need to be patient.
- Health problems. All diseases should be considered. Especially the pathology of the digestive tract, cardiovascular, endocrine systems. They can affect the metabolic rate. And with improper nutrition, you can provoke an exacerbation of the disease or its aggravation, progression. This can be deadly.
- Taste preferences. Diet as part of losing weight involves a change in diet. It is necessary to change the approach to nutrition. So, you have to follow the new menu indefinitely. Since the vast majority of cases of obesity are associated with uncontrolled factors, for example, diseases, hereditary characteristics, most likely for many years. Therefore, you can not choose those products that you like. The diet should be both useful and enjoyable. The task is not easy, it needs to be approached especially responsibly. If you make the wrong choice, diet will be a heavy duty. Very soon a food breakdown will occur, no matter how strong the will is. In addition, this is an additional source of stress.
- Peak hormonal conditions. It is worth saying separately about them. In total, there are 4 such points: the puberty, pregnancy, menstrual cycle, menopause in both sexes. Puberty or puberty preclude a diet in most cases. The body is still taking shape, you need to wait for the end of the process. All other conditions suggest a mild correction of nutrition.
It is impossible to give uniform recommendations. Diet is an individual and extremely delicate matter. Averaged techniques and calculations are uninformative and harmful.
What can not be done?
There are some prohibitions, they also need to be worked out before the diet. What to do is unacceptable:
- Complete rejection of salt. It is necessary to put salt and sugar in moderation in the diet. Without them, the body is not able to work.
- Reducing the nutritional value of the diet by more than 12-15% of the original.
- Minimizing the amount of water. Liquid is the basis of metabolism. You need to consume within 1.5-2 liters per day.
- Lack of balance in the menu. Everything should be enough. Otherwise, the risk of harm to health is great. Long time on a "one-sided" diet does not spend.
- Take medications. Any. From specialized to classic. Many find "creative" use of diuretics and laxatives. Using any kind of weight loss medicine is a deadly practice. We are not talking about drugs for the treatment of certain diseases.
- Refuse physical activity or exhaust yourself. Both that, and another, are equally harmful.
Of course, you should not throw a diet when it is discovered that the results are not achieved quickly enough. Normal weight loss is 1.3-2.5 kilograms per month. It is safe and effective. If this norm is not taken into account, several problems will arise:
- Sagging skin. A cosmetic defect that will require expensive procedures without guarantee of results.
- Health problems. Abrupt mass loss leads to a group of disorders. For example, omission of the kidney.
- Recoil effect. Sudden weight loss is stress for the body. The body will try by all means to store fat for the next "hungry" period. In fact, this happens as follows: the loss of 10 kilograms is offset by a set of 15-20.
All the negative aspects of rapid weight loss also need to be taken into account.
Is it possible to resolve the issue without the involvement of doctors, on their own?
There is nothing impossible, but one must take into account the huge amount of heterogeneous information, know the anatomy, physiology, both normal and pathophysiology well. Also understand the nutritional value of products, thoroughly know their composition, quantity and quality of nutrients, and more. It will not work independently to carry out such colossal work without special knowledge. And to acquire those will take a lot of time. Therefore, it is strongly recommended to consult a nutritionist, this will save time, effort and will allow you to quickly achieve results.
Diet planning is real science. The task is not easy. There are many factors to consider. However, the work will be rewarded. Enough of patience.
