Diet or movement? How to lose weight most effectively

How to lose weight? Frequent question of future participants of our programs. You can purely just with diet. But if you desire successful and lasting change, when changing menu it is very important to think also about regular movement. Don't forget either that your primary goal shouldn't be thinness, but shaped figure that looks healthy. If you don't want your whole life to be one endless fight with food and calories and want to look fit as long as possible, then start being friends with exercise as soon as possible. How to lose weight most effectively? Read further and you will find out.    

How to lose weight fast?

Forget this question. Imagine that your weight increased by several tens of kilos in course of one month. It would be drastic change, right? Even bigger shock for your organism would mean opposite effect, to such extent that danger of various serious health problems would arise. We don't mean only your physical, but also mental well-being.

Such diets most often end up so that losing weight person starves extremely and after reaching desired weight cannot resist their favorite "forbidden" foods anymore. Avalanche starts, with feeling "finally I can" and with calm conscience starts receiving increased amount of calories. Vicious circle, and certainly not the right way how to lose weight.

Importance of diet in weight loss

Role of diet in weight loss is setting so-called negative energy balance. It means that you lose more energy per day (or some experts take into account weekly interval) than you receive through food. This simple phenomenon hides behind what we call "burning calories".

It is no secret that movement is healthy, we should devote at least 150 minutes weekly to physical activity. Maybe however you know someone who spends half of their life in gym, yet still has few unnecessary kilos on them and doesn't know how to lose weight. It is very likely that this person doesn't pay attention to what is on their plate. Correctly compiled menu focused on healthy functioning ensures body what it really needs. Correctly compiled menu focused on weight loss even helps body burn fat, which when reducing body weight should be paramount. You can have any muscles, if fat blanket sleeps comfortably or even safely grows around them, you will never see them.

Starving is not solution. Very little we realize why for many change of thinking when choosing meals is so difficult. Maybe you love taste of apple, yet you put chocolate bar into your shopping cart anyway, which brings nothing new to your taste buds. The hardest nut in this case is change of habits themselves. Those give us feeling of certainty, and when weakening them we may feel that we are leaving comfort zone. But it is only momentary matter. With small steps and gradual, structured and expert accompanied process it won't hurt so much, and finally you will learn how to lose weight correctly.

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Importance of movement in weight loss

Why should one exercise when losing weight? Seemingly unequivocal answer is that we need to burn eaten energy after all. We would add some simple explanations to this claim. Above we already mentioned that change of eating habits can be evaluated by our organism as stress, leaving comfort zone and it will start defending itself. Since movement burns calories, it can reduce extent of this change. When you know that your evening training "kills" 200 calories, during day you don't have to reduce your energy intake through food by 500, but approximately by 300-400 calories is enough (one should always have "reserve" too, if evening burning didn't go so well). Change of eating habits might not be even this simple, but at least it won't be drastic and won't be suffering.

When we start eating less, after few days we already perceive some visible changes. Then however something can arrive, which for many is stimulus for thoughts like "it makes no sense", "I will never lose weight", "this is my fate/genetics". We talk about stagnation. If you perceive something similar, don't get scared. Since you eat less energy, your body received smaller amount of "fuel", thus it can evaluate it as reserve state and slow down burning. Then movement comes to scene, which can miraculously and effectively kickstart metabolism.

We left the most important for the end. You can have any figure, paramount should be your mental and physical health. That they didn't emphasize it enough in school or that doctor doesn't prescribe trainings as medicine, doesn't mean yet that physical activity doesn't have extremely beneficial effects on functioning of body and organs. To mention the most important ones: increases overall immunity, positively affects blood pressure and heart activity, reduces stress, lowers risk of osteoporosis and delays aging.