The internet is a marvelous invention that made our lives much easier; however, and as you may know by now, every good thing has its inconveniences. One of the inconveniences of the internet is the incredible number of misinformation, false claims, and scams. This is especially seen in the fields of fitness and nutrition where advertisers claim that their product can help you lose weight effortlessly without having to be on a diet or exercise! Right of the bat, that’s your first warning sign! “Lose weight effortlessly” Just ask yourself a question, when do we ever get something for free in life? When have you ever received something worth it without working hard to get it? Life simply does not work like that. So, if you want to lose weight, you have to do something about it! Whether it’s working out or being on a healthy diet, something must be done. Nothing comes for free. In this article, we will narrow down our topic of discussion to healthy diets and weight loss.
The basic principle behind losing weight is simple. You need to eat fewer calories than your body needs; this way, the body has no choice but to start throwing those fatty acids into the furnace. This is referred to in the nutrition field as a caloric deficit. There are many diets that allow you to be in this state, including● Intermittent fasting ● The vegan diet ● Paleo diet while these diets are not created to put you in a caloric deficit, the result is usually the same; some type of restriction that inadvertently makes you consume fewer calories. One interesting diet that does not strictly rely on the caloric deficit is the ketogenic diet. This diet puts you in a metabolic state known as ketosis, which switches the body from using glucose as a primary source of energy to using ketone bodies (metabolites of fatty acids). Aside from the low carb, high-fat diets, other eating habits work in the same way. In order to lose one kilogram of fat per week, you need to burn 7,000 calories during that week. While you could burn a considerable number of calories by exercising, especially doing cardiovascular training –high-intensity interval training (HIIT)–, you will not reach that number with exercise along, hence the need for a caloric deficit. The average 70 kg male needs around 2000-2500 calories a day to maintain his weight. So, in order to lose 1 kg a week, he needs to restrict his caloric intake to 1000-1500 calories a day. As you can see, the major principle is quite simple; start a diet, create a caloric deficit state, help yourself by exercising, and that’s it. You’ll start losing those extra pounds in no time.
In this article, we covered how to lose weight the proper way, the scientific way; however, our human nature pushes us to find quick solutions to our problems. We would rather spend hundreds of dollars on a product with questionable efficacy that promises impossible-to-get results, rather than work on our bodies slowly and developing a healthy lifestyle. If you have ever tried a diet to lose weight before, please share your story in the comment section below. We would be thrilled to read it!