If you're looking to lose weight and stabilize it, Dr. Kevin Deighton, a nutrition and metabolism researcher at Leeds Beckett University, answers your questions with 3 healthy rules that he feels are important in the weight loss process. He explains that to lose weight permanently, it is better to make some food adjustments and exercises than to deprive oneself unnecessarily. His recommendations were relayed by our colleagues from the newspaper The Sun.
The number of diets proposed by nutritionists to lose weight are constantly increasing, with principles and programs as different from each other. However, it remains difficult to stick to a strict diet, restrictive or low calorie when one is tempted to make discrepancies, because of the wealth of flavors.
Dr. Kevin Deighton has done a number of researches through his training in nutrition, metabolism, and exercise physiology. His research focuses on the influence of exercise and diet on appetite regulation and gastrointestinal hormone release, which has resulted in several publications in the British Journal of Nutrition and the Journal of Nutritional Sciences. . Zoom on his advice.
Monitor the diet
Dr. Deighton's recent scientific research has shown that there is no hormonal fluctuation when we eat more than we need, even if it would be 1000 extra calories a day.
The conclusion of the study is uplifting because it suggests that the amount of food consumed would have no effect on the level of appetite regulating hormones. It is also validated by the theory of evolution that describes our ancestors as being able to consume a lot of food to increase their chances of survival when it is rare, without affecting their appetite.
This means that the body can not adapt to excess, if we are not careful.
The researcher then recommends becoming aware of our daily calorie intake, as short periods of overeating can result in considerable weight gain.
This will certainly make you think of the pounds taken during the holiday season!
Moreover, he said it is useless to follow a strict diet for a week, which would be spoiled by a more lax weekend.
Nevertheless, this awareness is not the ultimate and necessary condition for weight loss to be efficient and consolidated. It only allows you to monitor the diet and direct our food choices to consume.
Do physical exercises
A good diet and a change in eating habits certainly helps to lose weight. Nevertheless, this can often lead to neglecting an important element to stabilize weight, as an article in the American Journal of Clinical Nutrition: Sport.
Dr. Deighton puts his finger on this obsession with always looking for "the best diet to lose weight", while it is very important to be active and to do regular physical exercises to maintain weight loss.
Thus, the sport would complete the diet, according to research. Indeed, during intense exercises, the feeling of hunger is dissipated, while there is a considerable loss of energy.
The American television program The Biggest Looser has consistently emphasized this. In addition, follow-up of participants in this program up to 6 years later revealed that people who had consolidated their weight loss increased their physical activity by 160%. On the other hand, those who regained kilos increased their activity by only 34%.
To be flexible
Regardless of your diet, or your activity, the researcher recalls that we need to understand the mechanism and some rules for weight loss without relapse in order to adopt the right reflexes. This requires great flexibility, and a lot of compromise.
If you are invited to share a meal with loved ones, you should be aware that your body will not respond to the caloric intake you offer, and that you should think about it yourself before making up for the excess.
How? 'Or' What ? Dr. Deighton says that it is quite feasible to pay attention to the food choices you eat during the days before or after an occasion, and to increase the amount of physical exercise to counter the excesses.