Dieting by eating less

Dieting by eating less

Little fat, low carbohydrates or many proteins, ... There is a diet for every taste. And if you are one of the millions of Europeans who are overweight, you will probably have tried them all without success.

Medical experiment
Harvard professor Frank Sacks recently published a study that confirms the earlier findings that one diet is more useless than the other when it comes to weight loss. As long as you eat less, you will lose weight, whatever the calories come from. It is not about what you eat, but how much you eat. In this study 811 obese patients were subjected to one to four different diets. Every diet was different. With one diet one could consume a lot of fat, with the other little. Sometimes they had to consume a lot of proteins or just a lot of grain products or fruit and vegetables. All participants also had to exercise one and a half hours per week. On average, during this experiment, 7% of their body weight was lost in 6 months time. After that, however, weight started to recover and after 2 years, however, only 5% of their body weight was lost, instead of 7%. Only 1 in 10 participants managed to lose more than 10% of his or her weight.

Too many calories
The most striking result of the study was not so much that the abundance of diet plans does not work or works insufficiently. What the researchers noticed most was that the participants almost never managed to limit the number of calories. It had been hoped that the participants would consume up to 750 calories less per day, which on average was the target for the total of the diets. This turned out to be an intention that could not be realized. During the first few weeks, the results were not so bad, but over the first 6 months it was found that on average only 225 calories were consumed less per day, which is only a third of what had been put forward. So it is apparently very difficult to reduce your calorie consumption so that you lose enough weight.

Eating less
The problem of obesity in our society is therefore caused by massively overeating. So for a diet we will be prepared to eat differently and leave certain foods to the left, but reducing the amount of our food will be more difficult. Those 5% to 10% of people who lost weight are of course useful to reduce a range of health risks, such as cardiovascular disease and diabetes. If you weigh ten kilograms too much, you can put a lot of energy into sports and changing dietary patterns, but it is much more effective to try and eat less and less. The trick is to see the needle on the scale in a downward direction, without feeling hungry or living your life.

Tips for eating less and losing weight
There is no point in deleting complete meals. Eat less big portions, but more regularly. If you have the habit of eating a piece of chocolate every day, break this piece of chocolate into 4 pieces and eat only 3 pieces of it, spread all over the day. Many people also do not come with 3 meals a day. Eat up to 6 times a day, small portions. Many people still eat too much just before they go to sleep. This makes no sense, because during your sleep, you will not feel hungry. It helps to impose yourself after 21 hours nothing to eat. Brush your teeth at that hour. This really helps to let the food.

Soft drinks and surpluses
Drinking water. If you are not used to this, it often takes some getting used to, but after a while you will enjoy it. Do not bring soft drinks in the house or just pick them up when a visit comes. Soft drinks are a huge source of sugars. Anything that you drink too much from soft drinks will have to be compensated in your diet to still be able to lose weight. Since sodas do not help very well against the hunger, it is better to leave them. Fruit juices are also covered by these soft drinks. They contain quite a few calories. Reduce the portions of meat in your meal and increase the portion of vegetables. Eat slowly. Do not oblige yourself to eat your plate within ten minutes. Only use your fork so that making food is more difficult. Stop eating before you are satisfied, but already on the point when you feel that the hunger is gone. Put the surplus in the fridge for later in the day. Even though the surplus is very small and hardly worth saving. This way you will notice that you will eat a lot less during the day without having to be hungry. Add no calories and eat enough, but certainly not a bite too much. Realize that you have become too fat, just because you constantly eat a little too much and eat when you do not really need it.

Enjoy eating less
Do not force yourself to eat something that you do not like. In the long run you will not be able to continue this. Make a list of things you like to eat and think of an alternative that contains fewer calories but is equally tasty. Replace milk chocolate with dark chocolate. Butter by margarine. Pork by lamb or poultry; Full milk by skim milk. Halve the amount of butter in the frying pan or replace it with vegetable oil. It also helps to cook a little more effectively while cooking and to freeze half. Almost everyone prepares too large portions because they are hungry. Do not exceed 500 grams as a maximum for a meal. Never skip a meal, but eat little. This prevents you from getting hungry after an hour. When you go to bed with hunger, the temptation is getting bigger to eat too much. Drink well before, during and after your meal. Concentrate during the meal only on your diet. Do not eat for TV or for the computer. You can talk during the meal if it helps you to stretch the meal. If you have too much distraction during the meal, you literally forget to feel when you have enough.

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Footnotes
The Weight Loss Motivation Bible
The Weight Loss Motivation Bible
The Weight Loss Motivation Bible
The Weight Loss Motivation Bible