DIET PROGRAMS
Maintaining weight is more important than losing weight...
Many people who lose weight and get rid of their localized excess weight with supplementary methods are unable to follow through with the weight maintenance program. According to a study conducted in the USA, it was observed that 98% of obese patients regained their weight 1 year after losing it.
When should we implement diet programs?
The answer is, weight should be lost during winter and this weight must be maintained throughout the spring. Here, the most important point of consideration is the diet. We all want to lose weight, which has become an important part of the preparations for the summer season. However, the summer period is usually seen as a time to eat.
Weight loss programs should not be implemented alone and should be combined with weight maintenance programs. For example, for someone who wants to lose 5 kilograms, if the duration of this weight loss is 1,5-2 months, the weight loss program in total must last for 5 months, so that this person is both able to lose the weight and maintain their weight as well. At the same time, during this process, the person will be able to get used to their new diet.
What are some of the mistakes committed in diet programs?
No matter how much weight a person loses, it is inevitable that they will regain that weight unless they maintain their diet and their weight. In short, it is much more important to maintain the weight than losing the weight. Additionally, if you start to regain your weight after getting rid of your excess weight, losing weight again will prove to be very troublesome. The reason is that now the metabolic rate is much slower. A person can participate in a weight maintenance program without starving themselves or skipping meals. The biggest mistake made by people who want to lose weight is the idea of eliminating dinner altogether, skipping meals and not eating on certain days. This will cause an imbalance in both the body's insulin levels and the metabolism. This is the reason behind sweet cravings.
If people with localized excess weight lose their weight with diet programs rather than supportive programs, this means that there is less weight loss from problematic areas. In this case, if that person regains that weight, it can be observed that they regained even more weight in the problematic areas. The reason is that there is less blood circulation in those areas. All in all, frequent dieting mean an increase in size in problematic areas. For instance, we may have a larger hip or belly even if we lost and regained 5 kilograms and ultimately stayed on the same weight.
Let’s examine the example weight maintenance list
2 glasses of water in the morning on an empty stomach
Breakfast: Black tea, linden tea or coffee, a glass of skim milk if you want.
30 grams (the size of a matchbox) of cheese or one egg
A slice of wholemeal bread
Morning to noon: 45 glasses of liquid
Noon: First some soup
Vegetables and salad at the desired amount
A selection from the protein group (150 g of lean meat, fish, omelet made of 3 egg whites and 1 egg yolk or 200-300 g of milk – yogurt)
A slice of wholemeal bread
4 pm to 5 pm: Three wholemeal cookies or one piece of fruit
Evening: First some soup
Vegetables and salad at the desired amount
A selection from the protein group (150 g of lean meat, fish, omelet made of 3 egg whites and 1 egg yolk or 200-300 g of milk – yogurt)
A slice of wholemeal bread
Night: One piece of fruit