There are countless theories on what you should do to get rid of extra kilogrammes. Unfortunately, plenty and plenty of them don't work in practice. In this article I will go through some of the most popular tips the usefulness of which is, unfortunately, relatively low.
Eat a half
There is no doubt that reduction in energy consumption achieved by limiting sizes of consumed meals can be an effective way to reduce excess body weight. The problem is that you shouldn't do this off the top of your head, without deeper reflection, or only trusting in the principle that the less you eat, the better for you. The reality looks differently, though, and as a consequence of such thinking, diets are invented where daily supply of energy is sometimes less than 1000 kcal. This leads to metabolism slowdown and a drastic increase in appetite. Instead of supporting, it makes it more difficult to lose weight.
Millions of people almost superstitiously beliebe that if you reduce fat consumption, you will rapidly lose extra kilos. Well, practice shows that such treatment does not necessarily entail the expected and desired consequences. Reducing fat consumption leads in fact to increased carbohydrate intake, and scientific studies show that low-fat diets are worse in the reduction of excessive body weight than low-carbohydrate diets (which are at the same time high-fat). Besides, fats are an essential component of our diet and their elimination can turn out to be harmful for health and for your body.
Do not eat dinner
There is some logic in the convinction that resigantion from dinner helps to reduce body weight. It lowers daily energy intake. The thing is, however, it is as reasonable as resigning from breakfast or lunch. Its effect may, but does not have to be, weight loss. Why? Because it is very easy to "supplement" the omitted callories on any other time of a day, or night, with every other meal or between meals, which, unfortunatley, happens rather often. Those who do not eat dinner or like to have only a snack before going to sleep, also tend to gorge on food on another occasion. So, it is worth to keep in mind that the factor which determines the effectiveness of our slimming actions is the quantity and quality of consumed foods, and not amount of meals or hours of snacking.
Limiting carbohydrate intake may turn out to be a pretty good way to reduce excessive body fat. As already mentioned, low-carb diets have fairly well documented effectiveness in the fight against overweight and obesity. It's just that the total abandonment of carbohydrates is not necessary. Not only that: such a habit may turn out to be harmful among physically active people who don't have a lot of extra body fat. Lack of carbohydrates in their diets may lead to decrease in exercise capacity (especially when your diet is low in fats and contains too much protein), or loss of muscle tissue (when there is too little protein and too much fat). Carbohydrates should not be excluded. You can easily get used to them if you chose a good source and a proper amount of them.
To sum up
The above mentioned tips are often treated as "golden rules for effective reduction". In practice, however, their effectiveness is relatively small. The key importance of the process of weight loss is a proper balance of energy deficit and good quality of chosen foodstuffs. Your diet should be fesible. Of course, the article does not take into account all of the "good pieces of advice", but some more examples will be touched upon in next publications.