Healthy weight loss in women? Appropriate diet and exercise. Truths and myths about weight loss

The internet and product marketing today offers a lot of advice and diets, but many times these are ineffective or unhealthy ways to lose weight.

The basics are a slightly modified but wholesome regular diet, physical activity and a positive mental attitude with plenty of recovery.

How to lose weight and not harm your body?
Effective weight loss tips, appropriate exercise, diet, the effectiveness of dietary supplements in weight loss and many other interesting information you will learn in this article.

When does the human body "lose weight"?

The theoretical principle of weight loss is basically very simple - energy expenditure must be greater than energy intake. But what does this mean in practice?

Our body needs enough balanced food every day to allow the body and all internal systems to function fully. By taking in food, we put energy into the body.

Conversely, we release energy from the body through daily movement, activity or work.

When the body is in a caloric (energy) surplus, we gain weight.

If we are in caloric balance between intake and output, we do not lose weight or gain weight.

If the body is in a caloric (energy) deficit, we lose weight.

It takes approximately 7,000 calories to lose 1 kilogram of fat.

The simple equation of energy intake and expenditure

The basis of weight loss is therefore a caloric deficit (more output than intake). In a caloric deficit, the human body begins to reduce its body weight.

Weight loss can be caused by loss of adipose tissue (energy storage), but also by loss of muscle tissue.

It is useful to know approximate figures of our daily energy expenditure. It is a combination of the two:

- basal metabolic rate (the energy the body burns to function properly without our greater physical exertion)

- additional energy burned during physical activity (exercise/sports walking, work...)

To calculate the basal metabolic rate, it is advisable to use an online calculator in which the parameters of age, height, weight and gender are entered.

BMR calculator

Daily calorie requirement - calculator

However, energy cannot be accurately calculated into calories and it is not healthy to become a slave to numbers. However, it is useful to know approximately your energy expenditure and energy intake within your diet.

Calorie tables.

Target weight calculator

Caution: the body loses weight overall, not locally

When the human body goes into a caloric deficit, there is an overall weight loss - not locally in one part.

Example: it is a myth that when we exercise our abdominal muscles, we lose weight from the abdomen. There is indeed improvement and strengthening of the abdominal muscles, but not fat reduction in that location.

A caloric deficit will cause the body to start burning stored fat from all over the body. It is possible to observe that fat disappears a little faster from some areas, but this is also due to a genetic predisposition to store fat.

It is possible to target problem areas with exercises that will firm and strengthen them. Unfortunately, however, it is not possible to command the body to remove more fat tissue from a particular part of the body.

Beware of crash diets and detoxification

Rapid and unhealthy weight loss often brings with it loss of muscle mass, poor eating habits, lower metabolism, negative mental adjustment and unnecessary use of expensive dietary supplements.

The negatives of unhealthy diets, in which the individual excessively restricts food intake or omits certain macronutrients, are manifested by excessive fatigue, increased risk of injury, decreased metabolism and muscle mass and strength.

The essential macronutrients necessary for the healthy physiological functioning of the body include fats, carbohydrates (sugars) and proteins. Therefore, it is not advisable to extremely restrict or exclude any of these from the diet.

The main mistake is mind-set.

An individual should regularly adopt a finely adjusted but balanced diet and increase the frequency of daily exercise. Instead, he or she will start losing weight by using inappropriate "accelerants".

While their goal is to accelerate weight loss, they do not address the subsequent disruption to the metabolism, the yo-yo effect, the health risks and the psychological state of the individual.

Healthy and effective weight loss (diet and physical activity)

1. Healthy, wholesome diet as the key to success

The basis of a healthy diet is a sufficient intake of macronutrients (proteins, carbohydrates, fats) and fibre for the physiological functioning of the body.

The number of calories consumed plays a role in weight loss. However, if an individual wants to lose fat rather than muscle, have energy and avoid health risks, he or she must pay attention to macronutrient intake, led by protein.

Protein

Proteins are the basic building blocks of the human body. Their main role is to build/protect cells and tissues in the body. They form muscle tissue.

Their positive property for weight loss is their excessive satiating effect. Protein may be the most satiating of all macronutrients and suppresses subsequent hunger. Ideally, it should be represented in every meal.

Important sources of protein:

Eggs
meat (chicken, beef)
cottage cheese
cheese, cottage cheese
fish and seafood
legumes (beans, lentils, chickpeas)
tofu
food supplements proteins (vegan, whey,...)

Carbohydrates - sugars

Carbohydrates are especially important for energy production in the body. However, there is no such thing as a carbohydrate. Complex slow carbohydrates provide energy to the body gradually, are more satiating and are often a strong source of fiber.

Conversely, simple carbohydrates dubbed as fast sugars - sweets, chocolates, sweetened drinks and the like - should be avoided when losing weight.

Important sources of complex carbohydrates:

Bread (wholemeal)
pasta
oatmeal
rice
potatoes
quinoa, couscous
legumes (beans, peas)

Fats

From fats, the human body obtains, stores energy and processes vitamins. However, there is no such thing as fat. Saturated fatty acids include animal fats, which are mainly found in meat or eggs (important for protein intake).

Healthy fats, known as unsaturated fatty acids, are mainly found in vegetable fats.

Important sources of fats:

Avocados
olives and olive oil
nuts and seeds
fish (salmon, mackerel)
tofu
butter

In the context of weight loss, it is advisable to exclude highly processed foods (fast food, chips, snacks), foods with an excessive content of simple sugars, unhealthy fats and salt.

These foods are less filling and also contain large amounts of caloric value.

On the other hand, we need to eat more foods containing protein and fibre and increase our intake of vegetables and fruit.

Sources of fiber, slow carbohydrates, fats and protein. Source: Getty Images

5 simple tips to reduce the amount of calories in your diet:

Limit liquid calories - Sweetened sodas, juices and alcohol. They contain a lot of calories in a small volume and are not very filling. Replace them with plain water, mineral water, herbal tea or unsweetened water flavoured with real fruit.
Increase protein intake - Protein is crucial for maintaining muscle mass, proper functioning of the body and is also highly satiating. As part of exercise and weight loss, maintain a protein intake of approximately 1.5-2.0 g of protein per 1 kg of body weight.
A moderate caloric deficit is essential for successful weight loss. Various diets and eating practices are always just a tool to achieve a caloric deficit. Set a caloric deficit (loss) of approximately 10-20% that is sustainable and effective in the long term.
Increase your intake of fibre - Vegetables, fruits, cereals and pulses. They induce a feeling of satiety and support the digestive tract. They also contain large amounts of essential nutrients, vitamins and minerals.
Eliminate snacks - Chocolate, candies, chips, bars and other evening snacks are a great temptation to indulge in and enjoy once in a while. However, they are just a quick source of energy for the body with a lot of calories without any nutrient content. Therefore, they should not be a regular part of your daily diet.

Example of a meal with higher protein (lean meat), complex carbohydrates and fibre (bulgur, vegetables) and the addition of less fat (avocado). Source: Getty Images

2. Appropriate physical activity for weight loss

As with diets and eating, we can also encounter different training plans and exercises in sports to promote weight loss. During physical activity, the body burns energy (calories), which promotes weight loss.

The human body loses weight overall, not locally. Therefore, if we exercise a certain area more, it does not mean that we will lose more weight from that area.

Some sports and exercises are more focused on the number of calories burned and some are more focused on preserving and building muscle mass.

Often times, an individual is not satisfied with their physique despite successful weight loss. A common reason for this is skipping strength training altogether. Strength training is the key to firming and sculpting the physique.

Strength training (anaerobic exercise) is the best tool for changing the physique. It leads to strengthening, growth and accentuation of muscles. It is also essential for maintaining muscle mass during weight loss.

For some, strength training may be no-weight-bearing exercises at the beginning, for others it may be heavier dumbbells in the gym. Gradual progression and moderate addition of weight is important. However, it also includes exercises performed at high intensity, such as sprinting or spinning.

Anaerobic activity is characterised by higher intensity and shorter duration.

Strength training does not need to be complicated by different machines. Using basic exercises such as the squat, deadlift, lunge or bridge, an individual can exercise the entire lower limbs, including the gluteal muscles.

→ Suitable complex and isolated leg and glute exercises

Endurance training, on the other hand, is an excellent choice for maximum calorie burning. This is any aerobic activity such as running, cycling, skating, zumba, etc. Tennis or swimming is also a good choice.

Aerobic activity is characterized by lower intensity and longer duration.

The ideal choice is to choose a sport that you enjoy and will not force yourself into physical activity.

5 simple tips:

Add movement to your daily routine - Try walking more, going for walks or using the stairs instead of the lift. Cleaning and similar household activities are also suitable.
Set a few smaller goals and don't start with one big, overwhelming one right away. You could lose motivation. It's good to be aware of progress, improve motivation and mental adjustment as you make small goals.
Choose a physical activity that you enjoy. If you force yourself to exercise, you may lose motivation quickly. In the beginning, definitely reach for activities that you enjoy. Later, try out activities that you think are not ideal for you.
Regular quality sleep works wonders - While this may sound like a cliché, it is true. Sleep regenerates and restores the body and improves physical and mental health. Quality sleep of at least 7-8 hours a day supports metabolism, digestive health and regenerates the body to perform other physical activities.
A combination of aerobic and anaerobic training is the happy medium. If your primary goal is fat reduction and physique strengthening, it is advisable to combine strength training and cardio activities during the week.

Do dietary supplements work for weight loss?

Many people are looking for dietary supplements to ease their way to their desired physique. Such products include so-called "fat burners", for example.

They can be found in the form of tablets, powders, gels and liquids for consumption.

Fat burners mainly contain thermogenic substances that stimulate the body to increase heat production. However, to do this, energy must be expended and therefore calories burned.

Some fat burners contain substances that increase lipolysis (the breakdown of fat from adipose tissue). This results in subsequent energy consumption.

A well-known substance is the amino acid L-carnitine, which promotes the transport of fat into the cells and its subsequent burning to produce energy.

Common substances contained in dietary supplements for weight loss are caffeine, synephrine, green tea extract, L-carnitine or linoleic acid.

Does it work?

A fat burner can increase energy expenditure. However, it is only a sort of mild aid on the way to your goal. Dietary supplements for weight loss are useless if the individual in question does not maintain a slight calorie deficit.

Therefore, the key to fat reduction and physique change is a quality diet and regular physical activity. Weight loss pills do minimal work in reducing weight, but they can help and motivate the individual at the same time.

However, it is necessary to choose from proven certified brands and ideally consult a professional when taking them if you are unsure due to health conditions and contraindications with other supplements and medications.