Diets – change in the nutritional behaviour
The nutrition behavior change
The described effects and the long-term is seen lack of success of repeated Crash diets, of course, the question of how to get rid of the extra pounds because now permanently. The goal of a weight reduction should not be, as much as possible in a short period of time to take off but slow and steady. A Minus on the scale of max. ½ To 1 kg per week is sufficient. By a slow but continuous problematic weight be avoided to Slim down fluctuations.
The first step in the right direction is to make its own food behaviour. The majority of German citizens aware of all the facts about a healthy diet. You can tell them exactly what foods they include and which should be avoided. But apparently the problem is the practical implementation. Who are like habits, and take the trouble to try new things?
However, a change in Diet is essential. Only in this way, it is usually possible to achieve a healthier weight and to maintain this over the long term.
Change in diet due to movement support
In addition to the Change of diet behavior, exercise is an important pillar for the weight reduction. However, it is important to note that an accompanying regular physical activity can initially lead to weight loss is very insidious, as it comes in addition to the reduction in fat mass an increase in muscle mass. At the time, supported the weight reduction but, as the energy consumption increases due to the increase in muscle mass.
The sports activities should be increased slowly. Particularly well-suited for beginners to endurance sports such as Walking, Jogging, Cycling and Swimming. But also an increase in movement in everyday life, for example, stairs instead of Elevator travel, short distances to run or cycle, is useful.
You can reduce your energy surplus of around 500 kcal
Work off your excess energy, by reducing, for example, 250 kcal of daily food energy and 250 kcal in addition, through the movement to consume.
|These foods hit, with around 250 kcal to beech||So you consume about 250 kcal in addition to through movement|
|½ A Liter of coke or lemonade||30 Min. Cycling|
|½ Liter of beer||30 Min. Swimming (slowly)|
|1 Hamburger||30 Min. Jogging|
|1 Serving French fries (small)||30 Min. Tennis|
|1 ½ tablespoon of Mayonnaise to 82% fat (approximately 35 g)||30 Min. Cross-country skiing (slow)|
|70 g of Salami (about 7 small slices)||30 Min. Aerobics|
|40 g bacon||50 min. Go for a walk (fast)|
|½ Bar of chocolate||60 Min. Working in the garden|
|1 puff pastry||60 min. Dance (medium)|
|50 g of peanut puffs or Chips||(calculated on a 70 kg Person)|
back to article contents
- Diets Make you really slim?
- Diets – Dilemma of the yo-yo effect
- Diets – change in the nutritional behaviour