Techniques for maintaining ideal weight include sustainable over time lifestyle habits that promote healthy eating and daily physical activity. Effective strategies for maintaining weight take into account not only short-term weight loss, but maintaining a healthy weight in the long run. Effective weight control takes into account and determines the optimal physique depending on the specific individual physical characteristics of each individual.
Effective weight loss does not include diet that promotes rapid but short-term weight loss. It focuses on the long-term results that can be achieved through gradual, moderate and lasting weight loss, followed by maintaining the ideal body weight relative to the person’s age, sex, bone structure, height and physical activity.
Why are there so many diets and why not every diet is appropriate, effective and most effective for everyone? If you do not like eating fish, for example, the Mediterranean diet will not be a good option for you, as the menu includes large amounts of fish. If you are a vegetarian, then it will be extremely difficult for you to eat high protein and low carbohydrate foods.
When choosing a diet, do not forget your personal preferences, way of life and health problems . The best nutritional plan for you will be the one you can follow for life.
The DASH Diet
DASH Means Dietary Approaches to Stop Hypertension. This nutritional plan was developed by the National Institutes of Health in the US.
The DASH diet helps the natural lowering of cholesterol and blood pressure, promoting the consumption of fresh fruits and vegetables while limiting salt and fat.
Consuming foods containing potassium is another way of reducing salt intake, which reduces blood pressure. This is a reasonable eating plan that not only most people find easy to follow, but also proves extremely beneficial for their health.
This diet’s design is long term and is fully applicable as a way of life, but has also been proven effective in aiding weight loss, even if it is only short-term.
The DASH diet was developed not as a diet but as a way of eating and is intended to be followed for life. It gives great results, allowing people to keep and maintain a healthy weight, once achieved.
There is no doubt that fiber-rich foods will satiate you faster than unhealthy food as well as stimulate the intestinal peristalsis and clear your digestive tract. Also, these vegetables are low in calories and allow you to consume much more than then diets rich in fruits. This diet is often ranked as the number one choice among healthcare professionals.
This diet plan is based on the diet of those living in Greece, Italy and Spain. The menu consists of many vegetables, olives, olive oil, fish, red wine and whole grains. Olive oil replaces conventional fats (like butter) in almost every meal, and vegetables are the main dish, not the meat.
This diet is recommended by doctors and nutritionists due to lower intake of animal proteins, which not only reduces the risk of heart disease and high cholesterol, but also effectively aids the body weight loss. A number of studies have found that people lose weight and manage to retain the results. And those who adhere to the Mediterranean diet as a way of life generally enjoy strong health and optimum weight.
This diet can be difficult for some of you because it really is a way of life, and in literature there is usually no indication of how many calories it is advisable to take per day. The idea of this type of diet is everyone, depending on their individual physiological characteristics to determine how many calories and servings to consume, but we should bear in mind that if our goal is effective weight loss, it is important to limit calorie intake below the levels of energy consumption, and to increase our motor activity.
No matter how healthy and balanced we eat, if we take too much calories, we will not achieve the desired reduction in weight, even on the contrary. Many people even increase their weight when subjected to a fruity diet with fresh fruit and fruit juices due to high levels of fructose.
Unlike fruit diets, however, the Mediterranean diet contains many grain foods and fiber-rich foods. Most people find this eating plan to be enough nourishing and feasible in the long run. Besides reducing weight, the Mediterranean diet can really help prevent many diseases, especially diseases of the cardiovascular system.
The Paleo diet, also known as the caveman diet, consists of foods that can be acquired by hunting and fishing, such as meat and seafood, and gathering, such as eggs, nuts, seeds, fruits, vegetables, herbs and spices.
This is a diet based on the supposed eating habits of our ancestors during the Paleolithic before the development of agriculture about 10,000 years ago. This means that cereals such as wheat, dairy products, refined sugar, potatoes and salt, and all that is being processed are strictly excluded from the menu.
Supporters of this diet claim that it is a long-term plan for healthy nutrition that can help us lose weight and reduce the risk of diabetes, heart disease, cancer and other health problems. There are not yet enough credible scientific studies on the effect of paleo diet on human health and body and longer research is needed to see if it is as effective as some nutritionists say.
The Paleo diet encourages the consumption of less processed foods and more fruits and vegetables. Reducing consumption of high calorie foods will reduce your calorie intake and help you lose weight. The diet is simple and does not include calorie counting. This flexibility can facilitate compliance, so you are more likely to achieve the desired results.
Most variations of the paleo diet promote eating large quantities of meat contrary to current health recommendations on the consumption of animal protein. Many versions prohibit dairy products and whole grains that are part of a healthy, balanced diet, according to other nutritionists. Compliance with the paleo diet is impossible without eating meat, seafood and eggs, so definitely, the paleo eating plan is not for vegetarians!
Most versions of the paleo diet exclude key food groups, which increases the possibility of developing shortages and deficiencies of nutrients unless the necessary supplements are included to it.
The diet has some positive aspects, so its adapted version, which does not prohibit any groups of foods such as whole grains, milks and legumes, would be a better choice. The diet lacks variety, so there is a risk of getting bored quickly and giving up.
The alkaline diet is based on the notion that modern nutrition, rich in processed foods and those rich in animal protein, provokes our body to synthesize too much acid and lowers the natural Ph of the body. According to supporters of this diet, the excess acid in the body turns into fat, which leads to weight gain. According to this theory, high acid levels in the long term can lead to arthritis, osteoporosis, fatigue, kidney and liver disorders.
The diet includes the reduction of acidic foods such as meat, wheat and other cereals, refined sugar, dairy products, caffeine, alcohol and processed foods in favor of “alkaline foods” that reduce the acidity levels of the body. It encourages consuming abundance of fresh fruit and vegetables. The idea is that the alkaline diet helps maintain healthy level of the body acidity. There are different versions of the alkaline diet. Some followers adopt the “80/20 rule”, consisting of a diet based on 80% mostly alkaline foods like fruits and vegetables and 20% acidic protein.
When eliminating dairy products such as milk – fresh and yogurt, and cheese, you can find other calcium substitutes to maintain healthy bones and teeth. The good news is that nature offers us an abundance of plant and 100 percent healthy sources of irreplaceable minerals, so it’s not hard to keep our health as long as we keep a balanced and varied diet.
More balanced versions of the diet provide some animal protein options and include all food groups. If you decide to start an alkaline diet, in the beginning it is better to choose a balanced option, follow it strictly and do not take weight loss supplements while on this diet.
You can gradually exclude more acid-forming foods from your menu, but make sure you provide a nutritious and varied menu for your body and try not to replace vital nutrients with nutritional supplements.
The vegan diet has gained increasing popularity over the past few years. More and more people choose the vegan philosophy of life for ethical, environmental or health reasons. As long as it is properly applied and adhered to the recommendations of world health institutions, such a diet can result in different health benefits, including weight loss and improved blood glucose control.
Veganism, in most cases, is defined as a way of life that excludes all forms of animal exploitation and cruelty, whether for food, clothing or for any other purpose. For these reasons, the vegan diet is devoid of all animal products , including meat, eggs and dairy products.
Vegan diets are very effective, since with the refusal of animal protein people naturally reduce the amount of calories they take on a daily basis, leading to a natural and lasting weight loss.
Vegans are slimmer and have a lower body mass index than people on a standard diet. Along with the healthy aspect this provokes more and more people turn to vegan diet as an effective way to fight overweight or excess kilos.
Some of the benefits of weight-related veganity can be explained by factors other than diet. These may include a healthier lifestyle choice, such as physical activity and other healthful actions. According to several studies that take these external factors into account, vegan diets are more effective for weight loss than most other diets.
Fasting, as a temporary refusal to accept food of animal origin, is actually a vegan diet, but it has been observed for religious reasons for spiritual and physical purification. But the benefits of even temporarily applying the vegan diet to health and body weight motivate more and more people to return to the traditions of the church and today fasting is enjoying increasing popularity, even among the younger generation.
Pills and supplements for weight loss
There are many different types of nutritional supplements, herbs and weight loss pills. Some nutritionists claim that they can help us lose weight or at least facilitate weight loss in combination with other methods such as reduced calorie intake and increased motor activity.
The mechanism of action of these supplements usually includes:
- Reduce the appetite that makes you feel fuller and take fewer calories;
- Reduce the absorption of nutrients such as fat, which helps to reduce the absorption of calories;
- Increase fat-burning, which stimulates your burning of more calories.
Hydroxycut has been for more than a decade, as well as today, one of the most popular weight loss supplements in the world today. On different markets, the supplement is offered under different names, but is most commonly called “Hydroxycut“.
Action: Contains several ingredients that allegedly helping slimming down, including caffeine and other herbal extracts.
Efficiency: According to some studies, it leads to 9.5 kg. weight loss over 3 months.
Adverse reactions: If you are sensitive to caffeine , you may experience anxiety, trembling, nausea, diarrhoea and irritability..
Garcinia Cambogia Extract (Garcinia Cambogia)
Garcinia Cambogia is a small green fruit shaped like a pumpkin. The skin of the fruit contains hydroxycitonic acid (HCA). This is the active ingredient in the garcinia cambogia extract , marketed as a weight loss pill.
Some studies have shown that it can inhibit the enzyme producing body fat and increase the levels of serotonin, potentially helping to reduce appetite.
In 2011, twelve trials of garcinia cambogia were reviewed. It was found that it leads to average weight loss of about 0.88 kg . for several weeks. There are no reports of serious side effects, but some patients have reported mild digestive problems.
Though Cambodia can cause a modest weight loss, the effects are so small that they will probably not be noticeable.
Caffeine is the most commonly used psychoactive (psychotropic) substance in the world . It is naturally found in coffee, green tea and dark chocolate and is added to numerous processed food and beverages. Caffeine is a well-known accelerator of metabolism and is often added to various weight loss supplements.
Action: Studies have shown that caffeine can accelerate metabolism by 3-11% and increase fat burning by up to 29% in the short term.
Efficiency: According to some studies, caffeine can lead to modest weight loss. Although caffeine can accelerate metabolism and approve fat burning, our body can also rapidly develop tolerance for these effects.
Side effects: In some people, high levels of caffeine can cause anxiety, insomnia, trembling, irritability, nausea, diarrhoea and other symptoms. Caffeine is also addictive and may worsen your sleep.
You do not really need to take any supplements or pills containing caffeine. The best sources of caffeine are quality coffee and green tea, which also have antioxidants and other health benefits.
Green coffee bean extract
Green coffee beans are ordinary coffee beans that are not roasted. They contain two substances that are believed to help weight loss, caffeine and chlorogenic acid.
Action: Caffeine can improve fat-burning, and chlorogenic acid can slow the decomposition of carbohydrates in the intestine.
Efficiency: Several studies have shown that green coffee bean extract can help reduce weight loss.
Advantages. Green coffee bean extract can help lower blood sugar levels and lower blood pressure. It also has a high content of antioxidants. Green coffee bean extract can cause modest weight loss, but keep in mind that many of the studies are sponsored by the industry.
Side effects: It may cause the same side effects as caffeine. Chlorogenic acid may cause diarrhoea, and some people may be allergic to the beads of the green coffee.
Glucomannan is a type of fiber that is found in the roots of the elephant yam plant.
Action: Glucomannan absorbs water and becomes gel-like. It “stays” in the intestine and promotes the feeling of satiety, which helps to take fewer calories.
Efficiency: Some studies suggest that glucomannan, combined with a healthy diet, can help people lose weight from 3.6 to 4.5 kg for 5 weeks.
Advantages : Glucomannan is a fiber that can stimulate the development of beneficial bacteria in the gut. It can lower blood sugar, cholesterol in the blood and triglycerides and is very effective against constipation. Studies have shown that glucomannan , when combined with a healthy diet, can effectively aid the weight loss process. It also leads to improvements in overall health.
Side effects: It may cause swelling, flatulence and soft stools and may interfere with the effects of some oral medicines if taken at the same time. It is important to take glucomannan about half an hour before a meal with a glass of water.
Green tea extract
The green tea extract is popular ingredient in many weight loss supplements. This is due on the fact that numerous studies have shown that the main antioxidant in it, EGCG, helps for fat-burning.
Action: It is known that green tea extract increases the activity of norepinephrine, a hormone that helps us burn fat.
Efficiency: Many studies have shown that green tea extract can increase fat burning and lead to fat loss, especially in the abdomen..
Side effects: Green tea extract is generally well taken. It contains caffeine and can cause side effects in people who are sensitive to caffeine.
All the health benefits of taking green tea apply to green tea extract. Green tea and green tea extract can increase fat burning and can help you lose fat belly.
Glucomannan, green tea extract, and caffeine may be useful for weight loss, but the effects are not essential. Unfortunately, there is no supplement or pill that is very effective for weight loss. They can speed up our metabolism slightly or help us lose a few pounds but unfortunately they can not do miracles.
Reducing carbohydrates, consuming more protein and keeping a healthy lifestyle remain the best way to lose weight and are more effective than all weight loss pills combined.
The most effective exercises for weight loss
The American College of Sports Medicine reports that you can accelerate your metabolism within 24 hours of workout by adding only a small change to the routine exercise: intensive intervals. All you have to do is add brief periods of great effort to your regular walks (or running, swimming, cycling, etc.). Intensity effectively accelerates your metabolism during exercise, and then it takes a few hours to slow down again.
Our muscles, is known to be more active metabolic tissue, therefore, to load them with nutrients we burn more calories. Develop your muscles and this will naturally boost your metabolism.
You can target all the main muscle groups in your body. Train intensively and briefly 2-3 times a week and your muscles will turn into kilns that burn extra calories before your body turns them into fat.
Yoga can be the secret weapon in your weight loss arsenal, because it keeps our body flexible and strong and prepares us for other intensive workouts. But that’s not all, yoga requires balance and stability that promotes functional power and helps our mental health. Try to practice yoga at least twice a week. And if you can not get to the yoga studio, you can practice yoga at home.
If you can not stand the thought of running, or just want to not load your joints, do a few laps in the pool. You can burn over 750 calories in one hour of swimming and at the same time load all the main muscle groups.
Our advice is, no matter how much you want to lose weight, do not follow drastic diets, as they are not only ineffective in the long run but also pose serious risks to your health such as:
- Gall stones, occur in 12% to 25% of people who lose a lot of weight for several months;
- Dehydration that can be avoided by drinking lots of liquids;
- Malnutrition, usually when reducing protein and/or carbohydrate intake, long-term deficits and deficits develop;
- Electrolyte imbalances, which can rarely be life-threatening.
Others side effects from sudden weight loss:
- Irregular cycle
- Hair loss
- Muscle loss
Dangers of rapid weight loss increase with the time for which we follow a strict diet. Eating which involves the exclusion of one of the main food groups, is particularly risky.
Drastic and rapid weight loss diets may pose health hazards, but obesity also leads to health problems. For this reason, many of the low-calorie diets are considered a reasonable option for weight loss in obese people (with a body mass index greater than 30) who need rapid weight loss for a particular purpose, such as a weight loss surgery.
The problem is that weight returns quickly when the diet stops. Some experts say it is better to take a more time-based approach to weight loss compared to regular diets. Often, for most people looking for rapid weight loss, there is a desire to achieve a short-term goal, such as getting into a dress for a special event or for a nice body at the beach.
Fasting by itself is definitely not recommended. But if you are healthy, a very short period of extreme calorie restriction will not hurt you. You should consult with a specialist before starting such a diet and include protein in your diet (70 to 100 grams per day). Take multivitamins and eat foods rich in potassium (tomatoes, oranges and bananas).
Still, since nutrition is especially important for your health, besides your body weight, do not experiment, but trust professionals to help you achieve the desired reduction in weight without affecting your overall health.
Losing weight with the help of Lucky Fit Bansko’s programs is not only effective but pleasant and fun! But above all, we are proud of the sustainability of the results over time. Our clients not only manage to keep the results, they also enjoy great vitality, vigor, higher self-esteem and better quality of life!
Try it yourself!