Most people that are looking to lose weight want to do so as quickly and with as little effort as possible.
However, the evidence obtained from study after study shows that people who lose weight in a gradual and constant fashion (between 1 to 2 pounds per week) are more likely to keep that weight off, and not suffer any organ damage along the way.
Losing weight not only means dieting or following a program, it entails adopting a whole lifestyle, including long-term changes eating and exercising habits.
The principle behind weight loss is easy to grasp: burn more calories than you ingest so your body moves on to stored fat reserves instead.
Since 1 pound of fat is roughly equivalent to 3,500 calories, 500 to 1,000 calories should be cut daily in order to lose 1 pound of weight per week, which is a healthy and gradual rhythm.
A ‘slow’ rate also means that the long-term chances of gaining back all the weight you’ve lost will be slimmer, because you’ll already have turned those bad eating habits and lack of exercise into a healthier lifestyle.
Don’t get frustrated and lose weight in a healthy way
Easy in principle, hard in practice: losing weight requires commitment and discipline, especially when it comes to kicking those bad, unconscious habits. From Menuteranneo we will give you the necessary tools and support to reach your goals. Somewhere along the way you may face the following challenges:
-“I get frustrated when I don’t see quick results.” Weight gain is a slow occurring process that can take place over months, even years; weight loss shouldn’t be any different, as it will increase the chances of staving it off completely.
The key is to not become discouraged by savoring the smaller victories along the road. If one of your goals is walking for 15 minutes after lunch, consider it a success—a modest step but in the right direction nevertheless.
-“Weekly meals come with so much food, how am I supposed to lose weight?” The program offers meals with an adequate amount of food from every group to allow you to shed weight, not nutritional value.
For instance, a very small number of meals will include solid fats and added sugars (very high in calories), whereas the great majority will be low in calories, but high in nutrients.
-“Why can’t I skip meals to save calories?” Skipping meals will make you hungry and more often than not lead to overeating during the next meal. The best option is to eat in adequate amounts, spread throughout the day.
-“I don’t have the willpower to stick with an eating plan.” Changes don’t need to happen all at once; instead they should take place gradually, one at a time.
For example, you could start out by exercising a bit each day, maybe walking at a solid pace to the grocery store, with your dog or on your way to work. Once you’ve made that change a part of your routine, look for a new one, like reducing the amount of soda that you drink every week.