Weight Loss : The BiBble – Read How to do it…!

Obesity, slimming, weight loss … words which are haunting us and we have learned to live with them our life that has taken different dimensions.

Abundance, lack of time and the chase of a goal, sometimes seeming to look impossible and some other times we cannot reach it, simply because there is something missing.

However, it is not this way in reality.

Certainly we do not take care of evaluating the information available in a correct way and to follow a programme, a plain time schedule leading to the achievement of the goal pursued.

Kai here it is nothing else than how we lose kilos, so we achieve the weight loss desired, which leads to slimming. 

To examine this so popular and in many ways discussed subject, let’s see which are the basic stages, already mentioned and which is the need for these or for this energy. 

Everything starts simply from a so called negligence, or lack of attention, we should pay to such a basic subject. Our nutrition. What we eat, how we eat, when we eat and surely the amount we eat. 

It is really funny, if not stupid, every person to pay attention how to make money, or how to accumulate money and not to pay attention how to deal with its nutrition, to have the time, or even better, to be alive, so will be able to do something with this money. 

The beginning, our negligence, which together with the lack of time and the view that what I eat and how I eat it are not such important issues to concern myself on a daily basis, leads to the first stage, that of gaining kilos.

Extra kilos are realized either by some problems on the fitting of clothes or possibly by the aesthetic image of ourselves and in the worst case some micro-anomalies in our health due to extra weight.

Just about all people at this stage do not pay so much attention at least, to this stage. The usual answers “I’ll lose some kilos with a little exercise,” or “I will watch my food,” are the most widespread excuses at this point.

But as always happens, the gym session never comes, nor the change of diet and the time, as goes on, pushes all these people into the next phase.

The obesity. A more permanent situation, more difficult and certainly dangerous, since its existence creates much more serious problems and can even cause death, in the most serious situation.

Here at this point, nearly all people start worrying very seriously what they will do, how to find a way out to prevent further deterioration of the situation and to prevent very unfavorable conditions in their lives.

One is for sure. It is never too late and that the loss of kilos leading to weight loss is also possible and economically feasible.

The first step we should take is proper information. And surely no need to rush to decisions and changes of the programmes every now and then, which do not lead anywhere.

We hear different opinions and gather serious proposals. At this stage, two things are to be done.

On one hand all suggestions, opinions, practices already proved, diets, etc. On the other, it is ourselves. What we can and what we cannot do, how we can tolerate a new situation, and how a weight loss can really help the slimming process.

So, the top parameter, our own assessment of what we read and how to choose the right program for ourselves. We would call it the personalization of our choice, which will become our own choice for ourselves and for our diet.

We record here the stages passed up to this point:

1. Negligence, lack of time – Poor nutrition

2. Gaining some kilos – Indifference

3. Obesity – Problem becomes bigger

4. Anxiety, quest for solution – Effort of adopting a programme for losing weight 

5. Evaluation  – An urgent need to adopt a programme for our own needs

6. Personalization

The nutritional programme or the diet to be followed by everyone is certainly its own problem and the selection is exclusively its own affair. 

It would not be bad to say a few things to be taken seriously by every person during this process of losing kilos.

It is generally accepted that slimming is not an easy case, and that has to be accepted by all of us, but it could help if as persons participate actively in this effort and we do not try simply to apply some nutrition rules or some instructions of a diet.  

A good guide that could be of help is a number of certain guidelines divided in two categories. 

1. Rules you should follow to lose weight 

2. Methods to follow to lose weight

1. Rules for losing weight

a. Do not think of the diet you follow as a weight loss, you should make certain permanent changes on the way you eat and on the calorie number received every day. So, it is not a nutrition programme with restrictions and prohibitions, but a new way of life that will come into your life for ever.  

b. A necessary action, parallel to the nutritional programme or the diet you follow, is a physical exercise program. The burning of calories in the gym changes the appetite, hunger and metabolism data, making it easier to achieve the goal we are trying to achieve. Make a timetable for a regular exercise, if possible daily.

c. Do not over-react to any sense of even mild hunger. Many people try to protect themselves from similar hunger symptoms and react by carrying snacks to consume them, when necessary. Do not react so easily to mild hunger.

d. Not all calories are produced in the same way. A calorie is not always a simple calorie. For example, if you consume processed foods that are high in saturated fats, this can cause inflammation that prevents the brain signal of the information that you are full and so you eat more. Not all calories are the same.

e. Proteins, fiber and vegetable oils are those that will help you more in eating less calories. Remember Proteins, Vegetable fibers and vegetable oils.

f. Skipping meals during the day, making a fast with juices and exaggerated diets will surely bring you the opposite result of what you expect. Take care of skipping meals, fasting with juices and exhausting diets, do not promote any program or diet.

g. How to eat a food is just as important as what you eat. It is a fact and it has been shown that a limited number of calories, naturally comes from a particular portion and from a record of the brain that you are full at the end of this portion. Focus on your lunch at the time you consume it and do not pay attention to watching TV or talking on the phone. So we eat concentrated on what we are doing at this moment.

h. The scales are definitely a good way to find out whether this effort actually has a positive effect. But here, too, we must be careful not to be obsessed by the scale and the numbers we see each time. Take the scale number as a sign of where you are and do not panic by the idea that you can not do it. Use the scales as an indication of where you are and not as a punishment for your up to date effort.

i. The existence of stress and anxiety about the effort you make and the lack of proper sleeping hours are your real enemies. You have to stay calm and dedicated to what you do and with a proper sleeping schedule. Otherwise, opposite results will be displayed.

k. As you follow the effort to lose weight and the resulting weight loss, your body will hit as we say a top point. It is very important and it is what makes all these processes so difficult.

So here it is what happens. As you slim down, your body releases much less leptin, the hormone recording the fullness. If you lose 10% of your body weight, leptin is reduced by about 50%. Your brain is scheduled to think that you have lost more weight than you have and informs your body that you need more food and less calorie burning. That is why there is where the process stops and it is difficult to go further. Any stagnation is the result of a normal functioning of the organism does not postpone or suspend our program.

So we mentioned some rules we should take into consideration for the weight loss process and thus the achievement of slimming.

WARNING: There are neither the only ones that exist, nor the unique rules in the world for similar effort. Just consider them as a first help in starting your effort.

And after we have seen the rules, let’s see some ways as well which will lead us to successful results. 

2. Ways for losing kilos and in general for the weight loss 

a. Change your lifestyle

As mentioned in the rules above, no program and no diet are just a set of rules to get fewer calories and so lose weight gradually. A new way has to come into our lives of how we see our food, our exercise and, in general, all of our activity.

b. Change your menu

Even if you order food, watch what you order. But we should always remember that this habit might be better to stop it at some point. A carefully cooked home-made meal will give us a lot more vitamins and nutritional ingredients, and it will certainly add fewer calories.

c. Give up the snacks

Forget all these snacks you bought from a supermarket. Salt, oil and all the other ingredients contained in them have nothing to offer but health problems and a lot of unnecessary calories.

d. Always eat a good breakfast

A breakfast of protein and fiber can help you cope with the challenges of your day and avoid needless snacks which will partially destroy your goal.

e. Try to integrate the exercise into your program

Even if you are not seriously involved in fitness or aerobic exercise programs, try to devote yourself to a small exercise program which will help you to a level you could never imagine in the slimming process. It’s really something like a mandatory supplement to any program or diet you follow.

f. Try to stop habits like smoking, alcohol consumption, etc.

Smoking in particular, as well as alcohol consumption, can never co-operate in such an effort. One situation will cancel the other. Make an effort to get rid of these habits by turning your attention to more healthy activities such as gymnastics, activities.

g. Make a clean up

To really help with this and the new lifestyle you want to adopt, take a cleanup in the kitchen cabinets and anywhere else you keep food. Clean old snacks, sweets and chocolates with fruits, vegetables, and other healthy foods that you can get ready for every use.

h. Beware of your eating when you go out

It is indeed more difficult, but not impossible. Take a close look at the menu and make a quick program about what to eat. Some extra calories in some cases do not invalidate your program and your effort in general.

i. There is always room for a sweet.

Do not try to exclude the sweets or some delicacies you love. Choose carefully, for example, dark chocolate instead of milk and put a plan on how and how often you consume a certain amount.

k. Avoid the night raids in the fridge and general evening meals

Do not allow yourself to consume quantities of food and even except those you have in the program and avoid useless snacking late at night. You will be surprised how much difference it will make.

Let me remind here that all that we have mentioned and discussed are not the only ones applying in similar cases.

It’s just a helpful guide with rules and ways to lose the kilos desired, so the weight loss will definitely bring the ultimate result, which is the slimming.

Let us also point out that a healthy lifestyle and diet are not only a safe shield towards severe diseases and moods that can create obesity.

And perhaps the most important thing to watch out for is that,

WE HAVE TO BELIEVE IN WHAT WE ARE DOING AND TO RESULTS WE CAN ACHIEVE IF WE REALLY WANT IT!!!