Diet to lose weight in 3 steps, here are the onesImagine you have a very special engine in front of you.
Imagine that in order to work this engine needs energy.
Now, the energy that is supplied to the engine is partly consumed, partly not. In your opinion, what happens to the excess energy?
It all depends on the type of engine….
Now imagine that that engine your body is special, and the energy supplied is the food you eat.
What happens to the excess food that the body cannot use?
In this case, the answer is simple:turns into fat!
The followingare the reasons so adiet to lose weight can be effective or not.
1) Diets to lose weight: the role of what we eat
or to get fatoppure di ingrassare (if you consume less than what you eat).
So, for each of us, it doesn't matter what our baggage is. enetic, decreasing the food we eat or increasing the energy consumed (through physical activity), we will be able to lower the level of fat that we "keep" in our body.
Eat less and increase physical activity causes fat loss.
However, our eating habits seem designed to make us consume as many calories as possible.
Higher calorie foods appear to be more attractive and appetizing perhaps due to the fact that man, throughout his history, has found himself above all in situations of survival.
But now, fortunately, it is no longer the case…
2 ) Diet to lose weight: the role of the activity we do
Physical activity is relevant.
A lack of it can be the cause of obesity and, considering that the ourhabits are increasingly sedentary, things are not destined to improve.
However, there are strategies that each of us can adopt to overturn the situation ne.
There are more and more people, even in old age, who decide to get moving, in the literal sense.
An increase in physical activity, proportionally to one's physical condition and age, represents a change of direction for those who not only wantto lose weight, but also to feel better and fitter.
3) Diet to lose weight: bad habits
Another factor that affects excess weight is that of bad eating habits that we assimilate when we grow up.
Among the worst of these habits we remember || |259mangiare di notte, snacking on sugary snacks,skipping breakfast, eating because of a state particular emotional, eating too often, not sleeping enough and more.
Fortunately, we now know the exact steps to take to solve each of these 3 factors that do not allow us to control our weight, and in the co During the course of these ebooks, you'll be told exactly what you need to do to turn the tables.
What's the right way to lose weight?
Today we live in a society that forlosing weight offers us fast and immediate solutions. Because that's what we want to hear….
When we want something, we want it now, now.
We are constantly bombarded bymisleading advertising that tell us that we can lose kilos in a few days and get leaner already after 7 days. And the worst thing is that this way of thinking has become commonly accepted.
So, losing weight in a short time is possible and healthy too, isn't it?
No, it's not true!
It's not true because when you lose weight quickly you often go to affect the lean mass (the muscles) rather than the fat mass and above all because it triggers a series of eating habits that are difficult if not impossible to maintain in the long run.
Fast weight loss, fast failure
With fast weight loss, our metabolism slows down and even if we consume fewer and fewer caloriesnot you can lose weight. This can lead to states of anxiety which pushes us to take on even fewer calories to try to lose weight with the consequent further slowdown of the metabolism.
This sets off a very dangerous vicious circle . In fact, in doing so, the most serious risk that one runs when trying to lose weight quickly is that the nutrients we need for normal physiological activities are not taken in enough.
In this situation we find ourselves in the middle of a conflict where on the one hand our brain and our body push us to eat, on the other there is our desire to lose weight. The result of this conflict is obvious, sooner or later you will feel overwhelmed and you will start eating as or worse than before.
It's calledYo-Yo effect.
You will lose weight (especially lean mass) for a while and then you will regain all the lost weight.
Lose weight quickly that's wrong!
Losing weight slowly and steadily (no more than 1 kg per week) not only means you are doing your body a favor, but it also means that you will be able to maintain your desired weight forever.| ||
This is why losing weight slowly works
Losing weight slowly means changing your lifestyle.
Closing bad eating habits in favor of new, healthier habits means at some point you will continue to lose weight (or maintain it) without even realizing it.
Losing weight slowly is not only healthier but represents an investment in yourself. Not only will you lose weight but you will work on building habits that are easy to maintain over time. And let's talk about habits that will allow you to maintain your desired weight.
Plus you'll feel better, you'll have more energy because you won't feel hunger pangs and you won't always be focused on food and what to eat.
By doing so, you will create a healthy relationship with food which is the key to lasting success.
Maintain a positive attitude
Those who have gone down this path have understood that In the end it is no longer adiet to lose weight but a change in lifestyle.
Many people think that having a consistent diet and physical activity to lose weight with little effort.
But this alone is not enough.
Squaring the circle can only be achieved with a positive attitude.
In fact, it plays a fundamental role in determining the actions and decisions we take day after day.
If you want to lose weight quickly, then know that you will be able to obtain results in the short term.
If you want to get your ideal weight forever you have to work in three directions: nutrition, physical activity and habits which are precisely the points explained in minimal terms by the Vailo Method.| ||339
Mangiare bene, fare attività fisica e adottare abitudine sane sono l’unico modo per ottenere risultati che durano.
If you want to lose weight, you have to eat
Who is it? put it into your head that to lose weight you need not to eat?
Do you know well that when our body begins to enter the so-called "saving phase", the metabolism slows down?|| |348
Questa modalità è una naturale risposta del nostro corpo che, nel momento in cui non siamo più alimentati correttamente, va in modalità risparmio.
State in which our fat reserves are preserved, thus making difficult to lose weight.
In this chapter we try to clarify this aspect once and for all. In fact, when you decide to eat little, you make a very serious mistake linked to the lack of knowledge of how our body works.
No to starvation mode
Imagine you are in high in the mountains, with the onset of frostbite and a single chocolate bar.
This is the hunger mode, the one in which our body manages to get enough of the bar for a certain amount of time, keeping all the muscles active and the main organs.
This is what happens in our daily life if we do not give our body enough calories and food.
=The body goes into emergency mode and maintains its resources of food as in hibernation, completely lowering the vital standards and the metabolism and starting to eat……… himself.
A natural process takes place which is called cannibalisation of the muscles which indicates a deviation of the metabolism which, finding fat or sugar to burn, it begins to burn glycog muscular eno which is an integral part of the muscle itself.
In essence we consume ourselves.
This will not allow us to lose weight at all but rather, when we start to eat something more , we will immediately regain weight.
What is needed then?
Healthy food, right habits and a positive attitude
It has never been said that one should not eat to lose weight but you need a good diet plan, with healthy and varied foods, on which to lean and on which to create the right eating habits.
You don't need to be a wizard to understand that between a slice of pizza with four cheeses and a roasted chicken breast with mixed salad, the latter is better.
But the game will be to be able to eat pizza once without changing one's balance of habits and positivity.
Always think about what your goals are, right and feasible goals.
Think about doing moderate sporting activity, even taking the stairs and not the elevator is a good habit.
Always choose food that you think will be good for you, that is nutritious, that is fresh and healthy and cultivated just a few minutes from your home.
But don't get discouraged when you give in.
The positive, fundamental attitude is not only in regards to life in general but also in knowing how to accept moments of weakness well and then restart with enthusiasm.
It is not true that not eating is good for you, it is much better to divide the day into 5 balanced meals.
Not eating means entering hunger mode which is the worst situation for those who want to lose weight.
Always choose what to eat with a smile and treat yourself to positive habits such as going for a daily walk and a piece of fruit in the afternoon instead of the greasy bag of chips or packaged snack.
The Diet Hormone: Leptin| ||400
Nel percorso di dimagrimento ci si può trovare ad avere a che fare con gli ormoni. In questo capitolo si parla di un ormone in particolare: la leptina.
But where is leptin found?
In many specific foods that make up the food program and diet created for you in Vailo Method.
But first things first.
What is leptin?
Leptin is a hormone, a cytokine to be precise, which is secreted by fat cells.
And this is already a great discovery if you think that many have always imagined that fat was there, helpless, just annoying us.
Leptin is fundamental for what it also has to do with the body's energy reserves and with metabolism.
In fact, with ghrelin being another key hormone, it plays an important role in regulating appetite and the sense of satiety.
I due ormoni sono complementari perché completamente differenti.
Leptin regulates body weight, ghrelin controls the hunger stimulus.
An increase in ghrelin and a decrease in leptin lead to crazy imbalances.
The two hormones, in order not to create unpleasant situations, such as a sudden weight gain, must be in balance.
Leptin regulates the primary functions in our body.
S and there is a decrease in leptin, our body will go into an energy shortage and therefore will slow down the metabolism so as not to burn the remaining energy reserves, it will want to eat more to regain energy with consequent weight gain.
In the opposite case, with an increase in leptin, there will instead be an acceleration of the metabolism and therefore a clear weight loss due to the fact that the whole organism plays on the factor of speed and satiety for a longer time.
Gli alimenti in cui è presente la leptina
Here we are talking about a hormone that regulates appetite, not necessarily a diet based on calories, we certainly cannot afford to always eat portions exaggerate with food but we can adjust by getting used to eating foods that are already slimming in themselves because they are stimulated by leptin.
So let's go calmly with the portions, especially outside the home, and eat everything that stimulates this hormone. dare.
First of all let's talk about increasing the doses of complex carbohydrates such as:
- whole wheat bread and pasta
- rice wholegrain
- rolled oats
- green leafy vegetables such as broccoli, kale, and spinach.
These foods are not essential for weight loss but they are perfect for increasing satiety and slowing down digestion so that you don't feel hungry.
We also need to increase the level of omega-3, present above all in fish, because it increases the production of leptin.
Let's see what these foods are:
- red and black caviar|| |467
Also excellent fruit with a strong fiber base such as
- pears (peel)
- apples (peel)
This chapter did not specifically talk about the diet but do an in-depth analysis of a hormone that is fundamental to feeling good with our body. If leptin is stimulated our metabolism speeds up and we lose weight. Let's always try to be informed about what we eat, then!
Metabolism: how to burn calories correctly
Do you want to speed up your metabolism?
You are already in the right place, the Vailo Method consists of a food program that was born as a response to the request to speed up our metabolic system.
But let's see together some other tricks or tips to burn calories correctly.
How to speed up your metabolism
- Exercise physical. If, unfortunately, you have inherited a slow metabolism from your mother, going to the gym every day, even a moderate one, will speed up your metabolism. And this constant activity, this healthy habit will ensure that she can give you a nice dessert on Sunday without damning you.
- Increase the intensity during exercises. Sudden accelerations, even of 30 seconds, during a physical routine, give a small positive shock to the metabolism which begins to breathe more speeding up. Next time try the pool or the gym or running and you won't regret it.
- Eat omega-3s. Omega-3s, the good fats, are found in nuts, olive oil andespecially fish. Increase the consumption of omega-3s in your diet because they not only speed up the metabolism but regulate leptin, which is the hormone that regulates our sense of hunger. Omega-3s also help fight resistance to leptin, the primary cause of obesity.
- Get some muscle! It's not just a saying to be tough in life but it is also something that helps a lot to burn calories. Lifting weights sometimes helps burn fat properly, so yes, build muscle!
- Drink green tea. The catechins contained in tea are proven not to be diuretics but also to speed up the metabolism, so start getting into the habit of drinking green tea like herbal tea every day.
- Don't cut too many calories. We've already talked about it, there's no point in eating very little. The body goes into hunger reserve mode and slows down the metabolism a lot to conserve energy. In extreme cases it comes to the cannibalization of muscles whereby the body begins to eat itself.
- Enjoy the post-exertion moment. After a very intense workout the body, even if at rest, continues to burn more calories as a result of the previous effort. So take advantage of it!
- Eat cereals for breakfast. A nice hearty breakfast ensures that the body wakes up with energy and an active metabolism! Whole grains, rich in fiber, are perfect.
- Fruit as a snack. Don't eat industrial crap, eat a nice apple or other fruit as a mid-morning or afternoon snack. This helps burn better because it increases the metabolic system but in a healthy way.
- Stop industrial foods. Stop donuts, potato chips, snacks. Think it hurts. Stop.
- Look for organic products. Try to buy zero-kilometre products that are pesticide-free. Our body has been polluted for too long already, now we seek only the best.
- Eat protein. Try to eat at least one lean protein a day, it doesn't make you fat, it fills you up much more than any other type of food and greatly speeds up the system.
What does it take to make you love more than a diet and easy and fun tricks?
A great ally for diet: water
Many studies have confirmed that drinking water can help you lose weight.
Why all the interest?
Because water can purify, hydrate and satiate us at the same time.
Some research done on overweight women found greater weight loss in those who drank at least one liter of water a day.
But let's see point by point.
I benefici dell’acqua
Drinking cold water (without exaggerating!) helps you lose weight more, because cold water causes the body to use more calories to heat the water up to body temperature .
Obviously drinking water and continuing to eat fast food crap isn't going to lead to impressive results, impressive results come the moment you cut out sodas, drink them sugary drinks and fruit juices and do some physical activity with the diet.
Let's start drinking only water every day and also think about doing some physical exercise and eating well (we always start from the assumption that we have to build healthy habits to feel better about ourselves).
Alcuni studi hanno dimostrato che bere acqua prima dei pasti diminuisce l’appetito.
This is especially true in middle-aged and older people and is a great ally.
When you're hungry, even in the afternoon, it could also be that it's just a moment of dehydration.
Let's try drinking a big glass of water, then if we continue to feel hungry, we'll eat a piece of fruit and we'll be fine for a little.
Fruit fibers with water ingested first will create a nice satisfying moment that will take away our appetite.
It is especially important to encourage children to drink water , as it can help prevent them from becoming overweight or obese.
But even then you have to deal with ò that it's good for you, so good habits, physical exercise, good food but in moderation.
Clearly, the ideal water requirement should be around 8 glasses of water a day .
Drinking too much water could be really bad, so don't overdo it.
However, as in all things, there are people who may need more water and people who need less, so always think about what's right for you, not the general rule.
Water can be very beneficial for weight loss.| ||589
E’ al 100% senza calorie, aiuta a bruciare più calorie soprattutto se fresca e può anche eliminare un bel po’ l’appetito se consumato prima dei pasti.
The benefits are still more when replacing sugary drinks with water.
However, keep in mind, as mentioned earlier, that it cannot change your life, and your waistline, by itself.
Water it's just one, a small piece zo of the puzzle.
6 indispensable nutrients: their functions
An essential nutrient is a nutrient that the body is unable to synthesize on its own and therefore must be supplied in quantity from the diet itself.
These nutrients are necessary for the body to function properly.
The six essential nutrients include carbohydrates, proteins, fats, vitamins, minerals and water .
Let's look at each of the six in detail.
Carbohydrates are the main source of energy for the brain.
Without carbohydrates, the body could not function properly.
Carbohydrates are found of course in grains but also in fruits, starchy vegetables and sugars.
Make sure, to feel better and to try to reduce the risk of cardiovascular disease and diabetes to always eat whole grains.
Protein is the component main structural element of cells and serves for both the construction and repair of body tissues.
Protein is broken down into amino acids which are the functional building blocks.
9 of the 20 amino acids hitherto discovered, known as essential amino acids, must be supplied by what we eat because they are not synthesized by the body.
10 to 35% of your daily calorie count should come from low-fat proteins, such as meat, dairy products, beans and eggs.
Fat is a source of energy which, when consumed in a healthy manner, increases the absorption of fat-soluble vitamins, including vitamins A, D, E, and K.
Our daily calorie intake should come from 20 to 35% fat.
Just choose healthy fats like omega-3s which are rich in foods such as fish, nuts, and plant-based oils.
Omega-3s help with development and growth.
Mi r I recommend limiting your intake of saturated fats such as high-fat meats and full-fat dairy products.
Other smart choices include nuts, seeds, and avocados.
Vitamin C is required for the synthesis of collagen, which provides the structure of blood vessels, bones, and ligaments.
Rich sources of vitamins are citrus fruits, strawberries and peppers.
Folate, found in these foods, helps prevent birth defects.
Pregnant women or women planning to become pregnant should take folic acid supplements.
Vitamin D is essential for bones.
Sodium helps maintain healthy fluid volume outside cells and helps cells function normally.
Remember to keep your sodium level below 2,400 milligrams per day to avoid problems with the kidneys and blood pressure.
Potassium, on the other hand, maintains the volume of fluid inside and outside the cells and prevents the excessive increase in blood pressure that could occur from higher sodium intake.
Rich sources of minerals include bananas, potatoes and tomatoes.
Calcium helps maintain and develop strong bones and teeth.
Water helps maintain homeostasis in the body and transports nutrients to the cells.
Water also helps cleanse the body. remove all waste.
You should drink 2 to 3 liters of water a day.
This is why you need to know how to eat and drink well. Because in this way we can repair our body even just thanks to what we feed on.
Breakfast, that's why it's the most important meal of the day
But do you ever think about breakfast?
That is, do you sit down to eat something good or do you run straight to the office with half a snack in your mouth and coffee to drink standing up?
During a busy morning, it is easy for you decide to have a hasty breakfast or not to have it at all!
But eating well for breakfast can really make a difference in your day!
If you don't have time to eat before going out I'll give you some ideas for a breakfast that can be eaten on the go or as soon as you get to work.
Breakfast offers many benefits for our health and for our well-being.
It offers fuel for our body and brain after an overnight fast.
Without breakfast it is as if we wanted to start of course our car despite not having petrol!
Breakfast should be done within two hours from when we woke up and it should be abundant, it should contain calories for about a third of the daily requirement.
Breakfast foods should also be sources of important nutrients such as calcium, iron, vitamins and protein and fiber.
The body needs these essential nutrients; so think of breakfast as a mix:
- =whole grains
- semi-skimmed cow or vegetable milk
- yogurt (even to eat on the road or in the office
- a fruit (also to eat on the road or in the office)
- an egg (if you want to have a savory breakfast)
Breakfast can help a lot in your diet because eating well in the morning can help not eat too much during the day and not make dangerously fatty snacks due to a sudden feeling of hunger.
Breakfast helps cognitive function
Breakfast also restores levels of glucose, an essential carbohydrate that is needed for the brain to function.
Breakfast can improve memory and concentration levels, and can improve mood and lower stress levels.|| |725
In alcuni studi fatti tra i bambini, la prima colazione può migliorare anche il loro apporto scolastico, mantenendoli attivi e meno distratti.
La colazione aiuta il fabbisogno energetico
People's energy needs change based on age and gender.
But above all, it changes based on activity level and phase of life they are in.
Children should have a breakfast of about 500 calories, men even a little more while women should settle on 350 calories.
La colazione è un’ottima occasione per mangiare insieme come una famiglia, quando possibile.
Establishing good breakfast habits throughout your childhood and adolescence will ensure that you live a healthier with less risk of diabetes and heart disease.
Always think of instilling good rituals in your head and in your children's heads, which teach them good habits and how to eat well by knowing the food and value of the food that we choose to eat every day.