How to lose weight: The ultimate guide

Losing weight is certainly not easy, but it doesn't have to be complicated. At let's lose weight, we are committed to helping you achieve your goals in a simple, effective and sustainable way.

How to lose weight

Growing health problems due to obesity in society are encouraging many people to achieve a healthier body mass index (BMI). A healthy BMI is between 18.5 and 24.9. You can calculate your BMI by dividing your weight in kilograms by your height in meters squared (kg / m²). There are of course other measures of your health. However, the BMI is a good indicator of weight. Generally, weight loss is achieved through a combination of diet and physical activity changes, with the idea of maintaining the weight loss over the long term. It turns out that many people struggle to maintain their reduced weight. Diets and "Quick Fixes" make great promises in terms of weight loss,but often do not consider sustainable and long-term weight control.

It's a common talking point in the healthcare industry that lifestyle changes need to be made to sustain weight loss over the long term. Lifestyle changes can also result in healthy and balanced weight loss when compared to "dieting".

The fastest way to lose weight

A weight reduction of 500 to 1000g per week is recommended as the weight loss speed. For this you need a calorie deficit of 500 to 1000 calories daily, which can be achieved through exercise and nutritious, calorie-conscious foods. This pace provides an opportunity to get used to lifestyle changes in order to lose weight successfully over the long term. In addition, this speed also allows the right kind of weight to be reduced (fat instead of muscle and water) and the metabolism is not harmed by the weight loss process. In general, losing weight too quickly can damage the metabolism and ultimately lead to the yo-yo effect.

How Much Weight Loss is Healthy?

The amount of weight loss that is healthy depends on the starting weight and the goal of weight loss. In general, health improvements are seen with a reduction in body weight of 5% or more. The term "clinically significant weight loss" is often heard in the context of weight loss. This phrase is an elegant way of saying it is that the weight difference is big enough to see measurable changes in common health and disease indicators like cholesterol, blood sugar, and blood pressure (numbers that will really make your doctor happy). It's best to check with your doctor to find out how much weight loss it would be good for you.

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The best diet to lose weight

When the word "diet" comes to mind, it is not uncommon for a series of negative thoughts to come along with it. Diets are often viewed as extremely bland, restrictive, and uncomfortable eating plans. But in reality, a diet is simply a balanced diet tailored to a person's individual needs and preferences. And while they're not the only factors to consider when managing weight, diet and nutrient intake are undoubtedly some of the most important factors. Together with regular exercise, healthy sleep and stress management strategies, an individually tailored, balanced diet that makes calorie restriction easy for the basis of initial weight loss as well as long-term weight maintenance.

The best diet is not the one you read about on the net or what your friend told you about last week, but the diet that feels like the one you could be happy with every day for the rest of your life.

When it comes to finding the right diet, it is easy to focus on whether certain foods are "healthy" or "unhealthy". And while this is undoubtedly necessary for weight loss, it is just as important to consider other dietary factors; For example, how much you enjoy eating certain foods, whether you feel motivated or not, sticking to the planned meals, how sustainable your dietary decisions are, and the psychology behind these decisions. You won't find the right diet for you by trying out the latest fad and ending it again after a day. In order to find the right shape for you it may be necessary to experiment a little, make a few attempts, try things out, and make mistakes.But when it means finally having the weight control you've always dreamed of ... Is it worth!

Which diets support long-term weight loss?

While there is no one type of diet that is equally well suited for all of us, there are a few key factors that we should consider in determining which diet will best support long-term weight loss. If you take a closer look at the scientific background, you come across the important factor metabolism. The metabolic rate determines the daily energy balance; So how much energy is burned per day. To lose weight, more calories have to be consumed than consumed. Because of this, most diets focus on a calorie deficit. At let's lose weight, in addition to calorie intake, the focus is on a nutrient-rich diet. This ensures that your body continues to receive all the nutrients from vitamins, minerals and macro-nutrients,even if the calorie intake is restricted.

So how do you manage to achieve long-term weight control through diet? The key is to discover your very own nutritional system. Through an individually selected diet, internal and external factors that influence the choice of food can be controlled. These include the environment, distorted thoughts, social situations and emotional triggers. These factors are almost inevitable. The trick to overcoming is to develop a personal nutritional system that is based on one's own values and includes strategies to circumvent it. Once food choices are made this way, with metabolism in mind, long-term weight loss will no longer feel so unattainable.

How do macro-nutrients affect weight loss?

Macro nutrients are a pretty hot topic these days. And rightly so, when you consider that they are the body's most important source of energy. But…. What are “macros” exactly? Basically, macro nutrients (macros) are the nutrients that the body needs in relatively large quantities in order to be supplied with energy. These include fat, protein, carbohydrates, fiber, and water. While each of these macros has a unique set of functions in the body, they are all equally important.

So, for weight loss, it is best to choose a balanced diet, making sure that you include foods from each macronutrient group. For this reason, any diet that puts one nutrient above the other should set off a red flag ... Think low-carb, high-fat, high-protein. There are of course instances when such diets may be appropriate, but then it was likely suggested by a doctor / nutritionist. For most people who just want to lose weight, a balanced diet that includes all of the macro nutrients is the best choice.

Weight Loss & Physical Activity

Physical activity can be defined as any planned or unplanned exercise that results in calorie depletion (e.g., walking around the mall, carrying groceries, or exercising in the gym). Regular exercise brings a variety of positive health benefits, including improved body composition, increased energy expenditure, and a reduced risk of chronic diseases. In combination with a balanced and mindful eating behavior, regular physical activity can play an important role in weight loss.

What Are The Best Exercises For Weight Loss?

While this is still hotly debated and contested among health and fitness professionals, "let's lose weight" has already figured out the "best fitness exercise" for weight loss. The best exercises for weight loss are the exercises that fit into your life and your daily routine and take into account your preferences. As mentioned earlier, exercise alone does not lead to weight loss, although when combined with a mindful and controlled diet it can play an important role. With that in mind, it's important to find an exercise plan that you can stick with and enjoy. Something as simple as daily walking can help burn calories, which has an overall impact on your daily calorie balance; an important part of any weight loss plan.

How does cardio exercise (endurance training) affect weight loss?

“Cardio” is short for cardiovascular training, any activity that increases the heart rate and aims to improve the overall capacity of the cardiovascular system (heart rate and circulation). Within the broad category of cardiovascular exercise, there are two important differences. Cardiovascular exercise can be either aerobic (with oxygen) or anaerobic (without oxygen). These distinctions are directly related to the intensity of exercise and the subsequent biochemical energy system. Ok, that was enough scientific talk too. .

When looking closely at cardio exercise and weight loss, it's important to consider the intensity, duration, and frequency. The main benefit of cardiovascular exercise for weight loss, in addition to cardiovascular health, is calorie burning. Finding activities that you enjoy and varying the intensity of these exercises is the best approach to consuming as many calories as possible. These can be very different exercises and do not have to be limited to the treadmill. Walking, running, swimming, hiking, and even lifting weights quickly can all fall into the cardiovascular exercise category!

How does strength training affect weight loss?

Strength training is any activity that uses resistance to trigger muscle contractions, which then lead to an increase in endurance and the growth of skeletal muscles. Benefits include increased strength, bone density, and improved body composition. Looking at weight training and weight loss together, it is important to consider calories burned. In general, weight training burns fewer calories than cardio of the same duration. This is due to the general intensity and the fact that weight training requires more rest and breaks between sets to allow for good muscle recovery and performance. Now don't get us wrong, strength training is an important part of a healthy and balanced approach to exercise, but when looking at weight loss it does not serve as an efficient or effective approach to burning calories. An exercise program with a good balance of endurance and strength training is the best choice as it allows efficient calorie burning as well as strengthening and health of muscles and joints

Ideal body weight: How much should I weigh?

What is typically the first thing you do when you go to your annual check-up (apart from forms and documents)? Exactly - you're on a scale. Body weight can be an indicator of health for various reasons. But what the doctor really cares about is the Body Mass Index (BMI). The BMI provides information on whether the ratio of weight and size is correct and is calculated from the weight in kilograms divided by height in square meters (kg/m2). This metric is not perfect, but it provides a good insight into the health risk factors. Risk factors correlated with high BMI (also related to increased body fat) include: high blood pressure, type II diabetes, gallbladder disease, stroke, osteoarthritis, chronic inflammation and some cancers (according to the Centers for Disease Control and Prevention). A healthy, desirable BMI range is between 18.5 and 24.9 for adults between 20 and 65 years of age.

Ideal body weight: How much should I weigh?

To find out what your ideal body weight is, you can use a BMI calculator. Of course, you can also discuss this with your doctor. If your goal is to lose weight, regular physical activity, enjoying nutritious foods towards a change in your lifestyle is helpful to get closer to your healthy weight.

Which BMI is obese?

A BMI of more than 30 is considered obese. There are rare cases where this can mean that a person is an athlete and has more muscles than the average person (see body composition below). More often, a BMI in an obese category is associated with increased body fat. A BMI in this area also carries health risks such as an increased risk of heart disease, diabetes, joint pain, depression and reduced mobility. Why is this so dangerous for health? This increased fat can be visceral, i.e. it surrounds the vital organs of our body such as the heart or liver.

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More about weight loss

Body composition: What is it and how is it measured?

Overview:

In addition to health and fitness, body composition is used to describe which components the body consists of. These include body fat and fat-free mass (muscle, water and bones). Although accurately measuring body fat is a challenge (more on that later), body composition can be helpful in describing the status of health and fitness. In general, a lower body fat percentage and a higher fat-free mass is a more favorable body composition. In addition, this ratio may be an indicator of a lower risk of disease and overall health. Body fat percentages vary due to various factors such as age, activity level, gender and hormones.

Body fat

Body fat is a necessary component of a healthy and functioning body in all parts of the body. Essential body fat components contribute to the protection of the internal organs (visceral fat), control hormone levels and store energy for the various energy systems of the body. Although some of the body fat is vital, non-essential amounts or excess body fat can pose a health risk. Body fat percentage varies between men and women and may also depend on fitness. For men, the values should be between 10-25% and 20-35% for women.

Muscles

A fat-free component of body composition is muscle mass. An important factor for overall health and longevity is muscle; is a soft tissue made from proteins. The main function of the muscles is to generate strength and help the body to move. It is considered metabolically active, which means that muscles are able to burn calories and use stored energy from fat. For this reason, higher muscle values compared to body fat are usually equated with the best health outcomes.

The research (article in English) has also correlated a higher level of muscle mass with increased longevity and a longer lifespan. This could be based on several factors, but has recently been associated with relative strength and balance, which reduces the risk of falls and subsequent injuries with age.

Water/Bones

The last fat-free components of body composition are bone and water. The human body can consist of up to 60% water. This water is located in the interstitial fluid or in the liquid that makes up cells and organs. This water is also used to regulate body temperature and supply normal body processes.

Why body composition is so important?

Body composition is important as it can be an indicator of health. A proportional balance of fat and fat-free mass is important for a healthy body. Higher body fat percentages are linked to an increased risk of cardiovascular disease, diabetes and high blood pressure.

On the other hand, too low body fat content can also have harmful consequences for health and lead to a hormone imbalance, loss of bone density and a weakened immune system.

For these reasons, knowing the body composition is the indicator that is really important. Without awareness of body fat and fat-free mass, it is difficult to take the necessary steps to keep the body healthy. Body composition also offers the opportunity to track progress in weight loss or strength training. In general, body composition can be a more accurate value than weight, as it takes into account the actual components of body weight and not just weight in general.

The best diet plans to lose weight

Diet plans are arguably the most common approach to weight loss. But the question is, are they really the best way to lose weight? There are a variety of different diet plans that are not always easy to compare. To decide whether or not a particular plan is a good idea for weight loss, it is important to take a close look at the underlying principles. If a diet plan feels restrictive, makes you feel guilty about your choices, or is simply not a diet you can enjoy, then you should refrain from doing so. These factors suggest that the diet plan will be difficult to follow and that the results are unlikely to last. On the other hand, a diet plan based on your own values, needs and preferences has more potential to help you develop a sustainable lifestyle, improve your health and maintain your weight in the long term. Before you start with a plan, always question the following beforehand.... "Is this a diet i could live with forever?" If the answer to this question is "no," why would you eat like that now?

The best diet plans to lose weight

Simply put, the best diet plan for losing weight is not a diet plan at all. Most diet plans are designed to represent a transient diet that is drastically different from the way you normally eat. Therefore, it leads to a rapid weight loss. But what happens when you're tired of having such a rigorous and structured diet plan? There is a high chance that you will return to your old eating habits and quickly regain all the weight you have lost. It can be incredibly frustrating. Especially if you felt good with the weight you worked so hard for.

But what if I tell you that it is possible to improve your eating habits, to lose weight easily and to enjoy them? And without complying with a diet plan! It turns out that the best "diet plan" for losing weight is pretty simple – it's simply reducing the amount of high-calorie foods, and choosing more nutrient-dense alternatives instead. All the big decisions about what to eat when and how much of it are entirely up to you! So what is the secret to making these decisions feel easy? Read on to find out.....

How can I create a diet plan that works?

When it comes to finding a diet plan that ensures long-term weight loss, it's not about knowing and loving every super food. Instead, it's about knowing yourself and the decisions you make every day. If we are honest, most of us already know which foods we should eat more to lose weight, but that doesn't seem to make it any easier to choose those foods. Especially when we are faced with less healthy but more enticing options. So, in order to get to the root of this decision-making and to gain control over these decisions, one must know about the psychology that drives them. A diet plan that doesn't take into account how your thoughts, feelings and emotions ultimately lead to your decisions is not the right diet for you.

How to lose weight: The ultimate guide