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How Long You Need to Diet to Lose Weight And Keep It 0ff

November 3, 2019

Many people around the world are adding losing their new year’s resolution. Most of them are a diet for weight loss and regular exercises, which indeed are the best solution to achieve their goal.

The real problem is in dieting approach, therefore most of the diets end up failing to give the desired results. Specifically with impatience in getting the desired results, as many people become discouraged quickly.

One study by the University of Copenhagen, about obesity and weight loss, involved 20 obese people. All were set on an 8-week low-calorie diet to lose weight

Thrice during the period of the study, researchers took samples of the participants’ blood. This was done at the beginning of the study, after the dieting phase, and finally, after the year-long maintenance phase. During the tests, the samples were examined and it outcome that the number of ‘hunger’ hormones has rapidly increased, this is why most of the low-caries diets are failing to succeed.

After 12 months of maintaining the weight, the participants had a huge hormonal variation. The “hunger” hormones were drastically lowered and, they were produced extra hormones that kill appetite!

MOST EFFECTIVE DIETS

There are so numerous different types of weight-loss diets out there, and information on them is conflicting. Here’s a quick rundown of the most popular types of diets people implement to lose weight, how they act, and if they’re useful.

PALEO DIET

This diet for weight loss makes individuals revert to explicit foods selection. Eating mainly proteins, whole foods and fresh produce food to lose weight.

The diet has been proven to provide positive effects, it lowers heart disease risk, but will need to efficiently replace the loss of dairy and some other food types.

VEGAN DIET

Eating only plant products and skipping all animal products, a very big life change, but its perfect diet for weight loss. While on this diet you don’t need to count calories permanent!

Yet, the vegan diet does not promote weight loss quickly – it’s proven to work, but you have to be patient.

LOW-CARB DIET

Simple as it sounds, low weight diet requires lower-carb intake. It sets the body to burn fat for energy, as there are not that many carbs available.

Low-carb is especially beneficial for those who are obese. With no carbs to provide glucose for energy, our bodies burn stored fat to ketones.

DUKAN DIET

This diet is based on high-protein intake and carbs restriction. It goes well on both weight maintenance states and weight loss. It demands the eating oat bran as well as any high protein food during weight loss phases and also non-starchy veggies while on maintenance period.

Yet, there are no adequate studies on the Dukan diet particularly to give guarantees. If can cause severe muscle loss beside fat loss, which is not the best effect.

INTERMITTENT FASTING

Involves eating a moderate amount of calories daily within a certain daytime. Later, the remaining hrs of the day only drink water and staying off food.

There is a variation of intermittent fasting periods to choose, and there many studies that suggest which actually works. It surely has positive effects on metabolism and helps weight loss because dieters can eat a few times daily.

FACTORS THAT AFFECT WEIGHT-LOSS PROCESS

There are some other factors that have a big effect on how you will lose weight: Like initial weight, if you have a “healthy” weight range you will lose weight more slowly. Exercise -while on diet will help you reach your goal twice faster, rather than only dieting, and will make you feel a lot better. Carb intake, lowering carbs will make water weight reduce rapidly. Type of diet, as mentioned earlier, some of the diets are not so effective as others.

EXTRA TIPS FOR EFFECTIVE WEIGHT LOSS

Never skip vegetables and fruits, eat loads of fiber, don’t keep snacks, stay hydrated, pay attention to labels, plan your meals ahead, east smaller portions, never skip breakfast, reduce alcohol intake.

HOW TO KEEP WEIGHT OFF FOR LONG

When you lose weight you still need to keep the extra pounds off your body! Here’s how to do it:

  • Maintain your good habits after your diet is over, just try to keep this lifestyle change.
  • Keep track your food intake, to be self-aware
  • Continue exercising, even with low-intensity daily exercise can work miracles.
  • Drink plenty of water.
  • unnecessary snacking and stick to light and healthy meals
  • Take enough sleep enough.
  • Weigh yourself weekly, this will keep you aware of your progress.
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