Method to lose weight, achieve the ideal weight, and stay at it
We would all like to reach the ideal weight and stay there. For some this is not a problem. They eat whatever they feel like and yet they don't get fat. For others, on the other hand, the ideal weight seems like an unattainable goal. They constantly watch what they eat, they starve, and yet they can't even maintain their weight.
What is the cause of that? And most importantly, is it possible to achieve and maintain the ideal weight without great sacrifices?
Why do some people find it so difficult to lose weight?
The answer is in metabolism. Metabolism is the set of physical-chemical reactions and processes that allow the various activities of cells: grow, reproduce, maintain their structures, respond to stimuli, etc. To perform these functions, cells consume energy (calories) that they obtain from the food we eat. The metabolic system also stores energy in the form of fat to have an energy reserve.
When we want to lose weight, what we usually do is eat less, eliminate a meal (breakfast or dinner) or stop consuming foods that "make you fat". These measures usually work at first. But, in the long run, they stop working, and over time we regain the lost weight and add a few more kilos.
This response from our body is due to the metabolic system reacting to food shortages. The metabolic system slows down its functions to: save energy, recover its reserves, and increase them to face this "shortage". It is a defense mechanism, the body adapts to survive with less energy.
How to achieve and maintain the ideal weight?
There are two important aspects to keep in mind to achieve that goal.
1º We have to avoid this reaction of the metabolism consuming enough food. We must not starve.
2º To lose weight it is necessary to eat fewer calories than we consume. And strike a balance to keep us at the ideal weight.
The problem is that it is difficult to calculate the calories we consume; It depends on our metabolism, our complexion, our activity, the exercise we do, etc. On the other hand, knowing the calories in the food we eat is not easy either.
With the method that I propose we should not worry about the quantity, we should eat until we are satisfied. We should not delete any food, on the contrary, it would be advisable to eat 5 times a day. You do not have to follow any special diet, take medications, or buy any particular product. An exercise program is not necessary either (although physical exercise is always good).
Method to achieve the ideal weight and stay at it
Step 1: Make a food list
We will start by making a list of foods from the following groups: Fruits, vegetables, legumes, cereals, dairy, fish, meat, eggs, sweets. In this order.
Within each group we will put the foods that we usually consume. We will increase this list, adding food, to give variety to our diet.
When we have the list, we will order the foods in each group by the amount of calories they provide. From less to more. You can use the tables that are available and that are listed below. We will keep the list in order when we expand its content.
- Calorie Table Cereals, Dairy and Fats
- Caloric Table: Vegetables and Legumes
- Caloric Table: Fruits and nuts
- Caloric table: Seafood
- Caloric table: Meats
2nd Step: Control our weight
Although we should not be obsessed with weight, acquiring the habit of weighing ourselves periodically will help us determine if our diet is adequate.
A good habit would be to weigh ourselves every morning when we get up. So we will see if we are gaining weight, decreasing, or if we stay.
Step 3: Control our diet
It is necessary to eat foods from all groups so that our diet includes all the essential nutrients. And we must eat until we are satisfied to prevent our metabolism from slowing down.
How will we lose weight? Decreasing the total amount of calories contributed by food. That's what the food list is for. Within each group, we will choose the foods that provide the fewest calories. If this measure is not sufficient, we will decrease the consumption (without completely eliminating) of foods from the groups at the bottom of the list, and we will increase the consumption of foods from the first groups. The more complete the food list, the more room for maneuver we will have.
We will discover that we can considerably reduce the number of calories without starving or skipping any food, however, we should not make sudden changes in our diet. This is essential so that our metabolism does not slow down. If the reduction of calories is gradual, our body will not perceive a shortage, nor will it see the need to accumulate fats.
With this method we will lose weight slowly but continuously. When we reach the ideal weight we will only have to readjust our diet and reach balance. Maintaining the ideal weight will not be an effort, since we will have become accustomed to a healthier and more balanced diet.