How to lose weight? "The smartest" tips - part I

"Slimming" is one of the most popular topics nowadays. There's nothing strange about it, after all, almost half of our population has problem with excess body weight. There are plenty of tips concerning the problem of overcoming overweight and obesity anywhere you look. The problem is that vast majority of them have nothing to do with reality. In this article I will list the most ridiculous advice on how to lose excess body fat.

Don't eat fat!

In many peoples' minds edible fat seems to be the main cause of any weight problems. Therefore, it is often advised to limit its intake. It is quite logical, because when we lower the consumption of fat (which is the most calorific macro nutrient), the body will not have any nutrients to gather, and it may even start to get rid of its reserves to cover the demand for fat. The problem is, the way of thinking mentioned above makes sense only partially, in practice it has many limitations that certainly have to be taken under consideration.
I will only mention, just to rouse imagination, that in research, low-fat diets come out worse than diets rich in fat (and low-carb). Being on a low-fat diet one can feel hunger at all times. Apart from that, the body utterly needs some fatty acids to function correctly, and if it is not supplied - the health condition worsens. To be honest, you don't have to be afraid of fat, it's rather worth including its good sources in the everyday menu, such as: fat sea fish, nuts, almonds, whole eggs, olive oil, linseed, coconut oil, butter and - attention - meat (e.g. beef, which contains conjugated linoleic acid - CLA), and other, low-processed products which supply this component. Whereas the hydrogenated fat and that rich in polyunsaturated acids from the omega 6 group, which are consumed in large amount every day, should be avoided.

Eat only half

Supposedly, the most efficient diet in the world is the "EH" diet, which is "eat half". This is very common knowledge. The problem is that not so many people have lost weight permanently using it. It can be stated that the individuals who didn't make it are themselves to be blamed because... they didn't last in the diet's regime, or they came back to their old habits after a while. Well, it's almost certain that those two reasons mentioned above are the source of failure. However, they put not only the individuals, but also the diet itself in bad light.
In reality, literal understanding of the "eat half" advice may lead to the situation when the daily deficit reaches 50%. It is definitely too much, even for the overweight people. Such strict restrictions are not necessary and they can even be harmful by leading to slowing down the metabolism (I don't mention the fact that such diet is usually poor in many important nutrients). In one of the scientific research, using diet which supplied half of the daily calorific demand in long-term resulted in 40% slower metabolism! Besides - as I mentioned before - there aren't many people who are able to stay on such diet. In the meantime, according to the scientific research, the most effective diet is the one, which can be performed in practice.

Don't eat supper

Resigning from supper, even though it has been laughed at many times, is still perceived as a universal way of losing excess weight. According to the common belief, the things we eat after sunset will be gathered in a form of body fat, even if we didn't eat much during the day, we ate healthy food and we were physically active. If we ommit the last meal, we will force our body to burn its reserves for the whole evening and night! According to this rule, resigning from supper is a perfect solution for the excess body weight. However, it has no justification in the experimental research.
The research show that shifting the calories from earlier hours to the evening hours may foster reserve fat reduction (and protect the muscle tissue). What's more, resigning from supper may cause it harder to fall asleep and the sleep itself is shallow and restless. It is connected with producing catecholamines, such as adrenaline and noradrenalin (the body forces us to stay allert and look for some food). Of course - you can lose weight and resign from supper (just like you can lose weight resigning from breakfast), but it is not a necessary solution, or even sensible. The key factor is the quantity and quality of eaten food, and not the hours of eating it...

You just need to resign from bread

There are many myths and controversies around eating bread. The fact is that nowadays it's hard to buy a good-quality bread, which is produced with the use of sourdough and its ingredient list is short. The fact is, that white bread of low quality is actually fast food, appetite trigger, which you can eat endlessly and without effect. It doen't mean that resigning from any kind of bread in general is necessary. What's more, it doesn't mean that resigning only from bread will be enough to lose weight.
Exluding white bread from diet makes sense, but it's good to have more holistic approach to diet and look at it as a whole, and not just eating or not one product. Besides, if there is no problem with the compounds found in cereals, including e.g. wholemeal rye bread on sourdough in the slimming diet may bring a lot of benefits. Such bread is solid, nutritious and helps to regulate the blood sugar.

Summary

Of course, suggestions presented in this article are not all the "wise advice" concerning the topic of losing weight. In the next part of the article I will write about few other gems taken from magazines, internet forums, or deriving from fitness dogmas.