Extreme diets, 3 tips to avoid falling into them
How many people know who has ever dieted, those that seem magic and make a lot of weight to lose and eventually have seen how those people have regained the lost weight? Or even worse … they have also caught with more weight than they already had before making the diet.
We all know how difficult it can be to lose weight. We also know that with effort and hard work, you can achieve and live without that burden you carried with you. But he is aware of metabolic damage that you face if you hold an extreme diet?
When this damage occurs at the metabolic level it can also be as serious as it can become irreversible for the person in question, then a constant struggle not to gain weight opens.
What happens to your body under extreme diet?
Be under an incorrect, unbalanced, poor calorie diet for a long period can lead you to this metabolic damage.
Once caused the bad, the body slows down, which implies greater difficulty maintaining weight where you are. You get into a situation of constant struggle since the slow metabolism is very easy to gain weight.
If your body goes to burn 500 kcal less per day, you will have to make an extra effort to make those 500 kcal not accumulate and weight lame
Whether training is more or less there. This is difficult to do if you were already on a weight loss routine in which diet and was based on fewer calories and exercise are included.
Another drawback of these extreme diets is the level of leptin. This is a hormone that controls hunger, if levels are low increases the feeling of hunger. With a diet of this type it is easy to have more hunger and cravings. To make matters worse, if fewer calories are consumed to maintain the same weight, but this in turn increases the desire to eat, we are in a negative circle costing out.
How to avoid reducing the basal metabolism?
Basal metabolism is the calories the body consumes at rest to perform its vital functions. After a period of extreme dieting this metabolism is easy to decline.
As in most issues, the best remedy is prevention. Do not take lightly the calorie factor, and let yourself be influenced by information you have seen on the Internet about diets to lose weight fast. Indeed, the terms “diet” and “speed” in the same sentence does not sound very convincing.
The mistake of reducing calories and extremely accompany hours and hours of cardio will lead inevitably to a problem.
Extreme diets: 3 tips to avoid falling into them
1. Do not rush
Please note that you will need some time. If not a weight that you took in 1 month, do not expect to lose it in a month. Give yourself the time you need because the most important is not the weight itself, but you make a change to gain health. Please note that our body does not like sudden changes, and above all, based on the weight.
Better to go step by step, slowly but surely!
2. Reduce progressively calories
NO drastically cut calories from your diet. Think long-term, begins to introduce healthy changes in your diet that are forever, and not just follow a diet end date. Do not try to suppress a nutrient, as is often the case of carbohydrate or restrict to a time slot. It is to continually adjust caloric intake according to our spending. We not every day “spend” the same as we introduce different exercises, and therefore, energy consumption could be balanced in this sense applies high days in calories, coinciding with those tough sessions, and low days in calories, for days softer or rest.
The cycling calories is a strategy that gives very good results, and avoid plummeting our hormone levels on par provide enough energy to perform in training.
3. Less “cardio” and weights
Exercise is essential for us to keep us strong and healthy, but do not make the mistake of spending hours and hours doing the typical “cardio”. It is important to gain muscle tone while as you increase caloric expenditure through exercise. Enter strength exercises in your planning and see the difference.
Although it seems a controversy, the real activity that will keep your metabolism will be activated under stress training, ie, training with loads or weights. The cardio, in this case, we will pay to enter a larger deficit. Also comment that in this activity, we have differences two types:
- Steady Cardio, by which work at a low intensity pace for a longer time. It is a resistive activity where oxidative substrate support.
- Cardio interval by which we perform high intensity intervals followed by recovery intervals at low intensity. This type of cardio helps to maintain muscle mass. Here we rely on the substrate glycolytic ATP.
Another way to contribute to make a “Cardio Interval” can be through weight training circuits, or rather known as
HIPT (“High Intensity Training Power” or Power Training High Intensity)