The benefits of slimming and doing it properly

Achieving the ideal body weight is very often associated with weight loss. However, weight loss and body weight loss are two elements that do not always coincide. Instead, what you should aspire to is body slimming, which is closely related to effective training and a balanced diet.

Reducing the risks of being overweight

The cause that drives many to lose weight is the risk of being overweight. In the long run, being overweight increases the risk of developing health problems, such as diabetes and cardiovascular diseases. One of the most important benefits of slimming is the drastic reduction of such risks. More satisfactorily, weight loss leads to physical improvements, increase in energy and awareness of feeling healthier.

However, the definition of the word "overweight" needs to be analysed, since this term could lead to the temptation to do drastic diets or crash dieting. In fact, being overweight or clinically obese means having a high caloric intake and a low energy expenditure. Therefore, to lose weight in a healthy manner you need two simultaneous actions: reduce the caloric intake with a balanced diet and increase the caloric consumption with proper training. It is common knowledge that regular exercise makes slimming a lot easier than having a sedentary lifestyle.

The benefits of correct training for your body weight

Often you think you don't have time for physical activity, but being able to work out consistently can be much easier than you think, and can bring enormous benefits to your body and mind. To get the best slimming results, a comprehensive exercise programme must include strength and aerobic exercises to strengthen muscles and tone the body, as muscles are essential for burning calories and promoting weight loss.

Only 30 minutes of physical activity per day

The duration and intensity of your workout is very important. To benefit from physical activity, you need to gradually increase the intensity and frequency of your workout, which is the secret to your overall weight loss.

It is very common for people who want to lose weight to start training in an unhealthy way, thinking that intense cardio exercise or prolonged sessions allow you to lose weight faster and keep away the extra pounds. This method actually proves ineffective. In order not to lose the benefits of training, it is important not to exert too much stress on the body, choosing daily activities that do not overburden the body unnecessarily.

It is preferable to have physical activity every day or at least five times a week. In fact, the ideal to lose weight is to train 6-7 days a week for 40-50 minutes per session, rather than train three times with two hour sessions. Even just 30 minutes of daily exercise in three 10-minute sessions each day can be enough to boost your slimming and increase your Basal Metabolic Rate (BMR).

What is the Metabolic Basal Rate?

The Metabolic Basal Rate affects the rate at which calories are burned and ultimately the maintenance, increase or loss of weight. The basal metabolic rate represents about 60% to 75% of the calories burned each day.

At the beginning of physical activity, carbohydrates and lipids are consumed more or less equally, especially if you work at a low intensity and for a limited time. After about an hour of activity, lipids can be used for up to 80% of energy requirements, while only 20% of glucose and/or glycogen are used. As the intensity of exercise increases, the use of fatty acids stabilizes and the use of glucose increases. Therefore, constant exercise is inseparably associated with constant weight loss, even at rest. This is why physical activity and nutrition are two complementary elements.

The role of eating for effective slimming

As mentioned earlier, the simplest solution would be to eat less, eliminating some particular foods from the diet. However, this behavior limits the intake of essential nutrients to the body, effectively reducing a person's weight in a short time, but also creating numerous risks to his health. The goal of a balanced diet is to consume a number of calories in relation to the quantity and quality of training, reducing (not eliminating) the caloric intake of foods that contain too many calories or empty calories.

Useful tips for a balanced diet

The amount of nutrients needed (carbohydrates, proteins, fats, water, vitamins and minerals) varies with a person's lifestyle. Carbohydrates should cover about 60% of energy needs, the rest being shared between fat and protein, at 25% and 15% respectively.

It is recommended to consume carbohydrates before physical activity. In fact, if carbohydrate-containing food such as yoghurt, fruit and cereals take one to two hours to digest, whereas fat-rich food take more than four hours and are inappropriate. Maintaining a regular diet, combined with physical activity, helps reducing body fat without affecting lean body mass.

By reducing protein intake, weight loss occurs at the expense of muscle mass and organ proteins such as those in heart and kidneys. Likewise, a diet that is low in carbohydrates and high in protein can be quite harmful to bones, kidneys and cholesterol. All diets based on the consumption of large quantities of certain foods are harmful not only to physical, but also to psychological well-being.

The benefits of proper slimming

Summing up, the benefits of proper slimming on the physical and mental well-being of a person are many, including:

  • Improving cardiovascular efficiency
  • Decrease in blood pressure
  • Reduced risk of developing cardiovascular problems and metabolic diseases
  • Reduction of LDL (bad cholesterol), triglycerides and accumulated visceral fat
  • Greater energy and responsiveness
  • Increased lean body mass and reduced fatty mass
  • Increasing the efficiency of fat and carbohydrate use in food
  • Increased metabolism and energy expenditure even at rest
In conclusion, in order to lose weight effectively and safely, it is necessary to be patient and follow a healthy and balanced diet, combined with a programme of regular physical activity, the duration of which should be gradually increased. In this way you can lose weight while safeguarding your health. In addition, a doctor, nutritionist or dietitian should be consulted for long-term results. An expert can recommend the right diet, taking into account the correct caloric intake, according to the exercise program you intend to carry out and the specific objectives.

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