A search query about weight loss diets yields an endless amount of information on the subject. But the question of which diet might actually be successful is far more complicated. Find out interesting facts about weight loss diets today
Most people looking to lose weight specifically choose either a low-calorie diet or a current diet that is fashionable and praised by everyone. However, most weight-loss diets do not work the same for everyone and so many people wait for the desired results.
The biggest problem is usually maintaining weight over the long term. Around 95 per cent of people who follow weight-loss diets gradually regain the weight they lost. Many even weigh more pounds after a while.
Overweight and obesity have been serious health problem in many countries for decades. While diet and exercise are two fundamental pillars of a healthy weight, it is not easy to come up with a definitive formula.
A personalized diet instead of weight-loss diets
Diet is one of the most important factors influencing our health in general and our weight in particular. But there are many other aspects that also play a fundamental role when it comes to losing weight.
Many aspects are very personal and cannot be generalized. Therefore, it makes no sense to recommend the same diet to everyone. There is no one diet that works for everyone. Some can help, others are ineffective or even harmful, but the effect is different for everyone.
In many cases it is even necessary to adjust the diet as the process progresses. Because methods that initially work can become ineffective after a few weeks or months. The key is figuring out which diet can help a specific person.
So there are several factors to consider, not just the number of calories consumed or burned. Would you like to learn more about this topic? Then read on, we will tell you which aspects you have to consider in order to achieve and maintain a healthy weight.
How Do I Find Weight Loss Diets That Work?
There are several factors to consider when trying to lose weight on diet. You can control and change some of them, but you can hardly influence others. We look at and below the aspects that you have to consider if you want to achieve a healthy weight:
1. The diet
Food is the body’s main source of energy. They also provide you with nutrients and other essential health substances. For this reason, eating habits are an essential key in successful weight loss diets.
Some guidelines that have long been generally believed to be good have changed with new scientific knowledge. Recommendations such as eat five times a day, do not skip breakfast, prefer light products or avoid fat are now on the list of myths.
The nutrition plan must be adapted to each person: to their daily routine, their individual food preferences, their feeling of hunger, etc. However, it should always be based on fresh, regional foods that are traditional in the respective country.
This can be used to improve adherence, which is crucial in a successful weight loss diet. If you are satisfied with the diet and feel comfortable with it, you can stick it out longer.
2. The metabolism
Metabolism is the term used to describe all chemical reactions that take place in the body in order to maintain daily functions. Metabolism, therefore, plays an essential and vital role in our health. It also has a major impact on body weight.
A fast metabolism uses more energy and promotes fat burning and weight loss. A key is therefore to keep the metabolism as active as possible. But this is not an easy task because genetics also play a role.
The following measures can help you to stimulate your metabolism:
- Physical activity stimulates the metabolism. Strength exercises are also important to build muscle mass because muscle fibres also consume a lot of energy and stimulate metabolism.
- Stay active during the day.
- Eat enough.
- Consume sufficient protein with each meal.
- Metabolism plays a fundamental role in losing weight. Some habits can stimulate him, but genetics also have a major influence.
3. The intestinal microbiota
Our intestinal flora, also intestinal microbiota or microbiome, consists of over 100 million intestinal bacteria. The composition is different for each person and is determined by diet, environment and lifestyle.
It has long been known that a healthy intestinal microbiota strengthens the immune system and prevents intestinal problems. In the meantime, however, the connection between overweight and obesity is also known. In addition, the intestinal flora is important in order to be able to maintain healthy body weight.
In a study led by Dr. Jeffrey Gordon was observed to have more strains of Firmicutes than Bacteroidetes bacteria in mice and people who were overweight. The Firmicutes make far better use of the calories, so you get more of them.
Another study led by the biologist Marisela Gonzáles Ávila, which was carried out in the Centro de Investigación y Asistencia den Tecnología y Diesñeo de Jalisco (Mexico), came to the following result:
“People with obesity tend to have a poorer bacterial composition with a predominance of energy-saving bacteria, which leads to the accumulation of body fat.”
While only part of the success of a weight loss diet depends on a balanced microbiota, these new insights are essential for developing new and efficient strategies.
4. The hormones
Our organism releases a large number of hormones that regulate various aspects, such as sleep, hunger, reproduction or metabolism. The way the body uses or releases energy is also regulated by hormones.
The following hormones play a particularly important role in weight control: leptin, ghrelin, insulin, glucagon and cortisol. In-depth knowledge of how these hormones work and what aspects they regulate open new ways to control overweight and obesity.
Diet, sleep, and physical activity all influence the hormonal response, which allows us, among other things, to:
- Having the ability to feel full.
- Prevent fat accumulation in the adipocytes.
- Regulate food intake.
The best advice for successful weight loss diets is, therefore: Get information from a nutritionist who can put together a personalized nutrition plan for you.