It is estimated that 45 million Americans go on a diet every year. Given the current rates of obesity in this country, we can clearly see that the success rate is low.
So, we want you to completely abandon the word "diet." Not only does this word have a negative connotation, it also usually means that you only do this for a short period of time, often focusing mainly on reducing calories as low as possible.
“It makes nutritionists like us screaming from rooftops that serious calorie restriction – in other words, diet – is not the answer,” explains well-known nutritionist Susan Huylings, Ph.D., in Bodybuilding.com Basics of Fitness Nutrition. “Yes, reducing calories leads to weight loss. Many diets seriously reduce calories, at least at first, and they get results. But not forever. ”
After you stop getting short-term results by continuing to engage in inadequate breathing, you may feel terrible, delaying (or skipping) the workout, and setting yourself up for disappointment.
You need a more strategic approach than just “eating less.” And it all starts with how you think. Instead of thinking of food as something limited, think of the food you put in your body as fuel for the healthy lifestyle you build!
Hulls says that for many people, the changes needed to achieve them are not as great as they think. You can get great results simply by:
- Replacing the usual high-calorie or sweet drink with calorie-free liquids or reducing the amount of drink you drink.
- Making a plan for one “problem food” every day when you are likely to overeat or eat fast food, rather than food filled with nutrients such as low-fat protein or whole grains.
“Maybe lunch is your weak point, because you leave the house in a hurry and you don’t collect it, or because your work colleagues love to eat. Maybe it's dinner, because you haven't eaten anything all day and come home exhausted. Maybe breakfast is a sugar bomb, and since you were a kid, Hulls explains. “No matter what food is the biggest problem, correcting it – and only that – can be a huge victory. Even better, it requires much less effort on your part than trying to fix every meal right away. In many cases, it’s as easy as prioritizing protein in food that would otherwise be empty calories. ”
Speaking of calories: yes, they definitely matter when your goal is to lose weight! But before you start cutting them, start by determining where you are now and just keep track of how you are eating now. Even if you just do this for a short period of time, this can make a long-term difference, says registered nutritionist Paul Salter in the article “Do you want to lose fat? Before you change one thing, do it. "
Salter says tracking your food can help in several ways, including:
- Helping you to consider portions as solutions, and not just what is presented to you
- Identifying "hidden calories" in your diet that you may not have seen otherwise
For some people, just having this information is enough to make significant changes. But for many others, it may be useful to compare it with a scientifically based recommendation on calories, as you find in Bodybuilding.com, a free calculator.
This calculator will help you estimate how many calories you burn during the day, both with the help of normal body functions and other exercises and exercises. Then he will give you the target calorie intake to which you want to strive.
Why bother with numbers at all? Because many of us overestimate, underestimate or categorically lie about how much we weigh or train, even if we do not realize that we are doing it. And even if you are honest with a calculator, this does not mean that the number will be 100 percent accurate! In fact, we can guarantee that it is not. But this is a good place to start.
After you have determined your daily calorie intake, continue to monitor it to determine if you need to adjust your calorie intake a little – not too much! – because you do not lose body fat.