“It is important for me to lose around 10 kg. I limit the food several times during the last year but without noticeable effect for my outlook and this discourages me. My BMI is twice as the recommended for my age and height. I’m thirty years old and 160 cm high. Which diet is suitable for me?” (a reader’s question)
it is getting harder and harder to lose overweight with aging. It is very embarrassing, if you think you don’t eat so much. When the body simply ‘refuses’ to lose kilograms, despite the taken measures, the causes could be quite different – from purely psychological to purely physiological. Such a symptom is characteristic for decreased function of the thyroid (called hypothyroidism) – the gland which controls the metabolic processes in the organism, the speed of caloric burning and the way energy is consumed. When this gland is with low function, metabolism slows down and a state of fatigue, depression, high blood pressure, muscle and joint aches occur. So, if the proper nutrition does not give result, consult an endocrinologist.
Do not give up finding the true reason for your extra weight and don’t lose faith although your metabolism doesn’t work properly. Consult a specialist, as overweighting which is not a result of overfeeding with caloric foods is a symptom of a disease you don’t suspect.
It is difficult for me to assess which is the appropriate diet for you from the scant information for your health I have. I personally don’t like the word ‘diet’ and I think it is more important to create a nutritional regimen for life which won’t deprive the organism of any nutrient and will help the metabolism to sustain your ideal weight – these kilograms which will make you feel healthy and strong.
The safe and effective loss of extra weight is a slow and long process, it’s not a matter of one month only. The frequent eating (5 times a day) and more movement are the most reasonable means. Eat, so the levels of blood glucose remain stable, i.e. never to feel extreme hunger.
Breakfast is compulsory – the studies show that people who have breakfast are slimmer than those who don’t. Early dinner is an important healthy habit in order not to disturb the biological rhythms in the organism and to have complete sleep. Remove the carbohydrates from your dinner; give up white flour, fat meats, sausages, fats and salty cheese; take out the pastry and the soft drinks full with sugars, preservatives and color additives.
Substitute them with wholegrain flours and brown rice which are so rich in fibers; lean meats – chicken, fish and turkey; skimmed dairy products – yoghurt, curd; desalted cheese; substitute sugar with honey, maple syrup, agave nectar, stevia; eat fresh seasonal fruits and vegetables and not the least, drink more water – mineral, table, with a lemon piece in it for a good taste, as you like it.
Give up the idea you can stay in front of the TV and lose weight beautifully.
You must be active enough to sweat from at least 30 minutes of exercise – it burns fats and calories, improves circulation, regulates defecation, shapes the muscles, gives strength and toxins are removed.
And the most important – do not take these advices as a burden:
Eat with pleasure, enjoy the real taste of food, exercise for health and the results will come by themselves, especially when you stop focusing on them.