In many publications itself the attention that maintain their ideal body weight promotes good health, which is currently the proportion of the population overweight or obese is considerable, that a hundred million years of heredity have favored during the famine, those who accumulated fat in times of plenty, that losing weight is, therefore, very difficult for most people and that the weight loss diets fashionable and miracle cures are not losing weight.

So, what should you do to reduce your weight?

The only way to lose weight is to make sure that, regularly, the food intake provides substantially less energy (expressed in kilocalories or kilojoules) of that expense to heat the body to carry out normal activities and to practice physical exercise.

When you reduce your food intake, metabolism decreases by about 15%. The margin between the energy expenditure and that provided by the diet must be at least 25% and preferably 40%.
If a woman who normally consumes 2000 kcal following a diet that provides 1500, the margin between her reduced utilization (2000-15%) and her intake is only 200 kcal per day Customized Fat Loss by Kyle Leon

This means that it would take more than 5 weeks to lose 1 kg, a weight reduction unacceptable.
Therefore, if the energy gap is inadequate, the weight reduction is so slow that motivation is lost.
The normal power consumption of most women, unless they regularly do strenuous exercise, is approximately 2,000 kcal per day.

Excess weight increases this value but, since this also causes most sedentary, it is more reasonable to consider the 2,000 kcal reference. The men usually consume more energy, but it is better not to consider this fact.

The males, in fact, following the same weight loss diet, lose weight more quickly and is an advantage because men are usually less patient when it comes to losing weight.

Recent studies have confirmed that when you lose weight, whatever the diet followed, the body mass lost (considering weeks after the first, when the loss is made with 20% of reserve carbohydrates and 80% water) is always made up of 75% fat and 25% of other components of the organism (including proteins).

Thus, the loss of 1 kg requires a total expenditure of about 7000 kcal. On this basis it is possible to show that with a contribution of:

1,200 kcal per day (an average amount considered in diets), the weight loss is about 0.3-0.7 kg week

800 kcal per day, the loss is about 0.7-1.4 kg per week

500 kcal per day, the loss is about 1.5-2.5 kg per week

But then there is the perfect weight loss diet? Unfortunately the answer is "no." Who should be able to formulate a multimillionaire would become in a short time.

When it comes to eating, everyone has their own preferences. As a result, many of those working in this field recognize that having a choice between various diets is to be considered an advantage, provided that measures are the principles that ensure the security, even after prolonged adoption.

What then are these safety requirements?

The minimum daily intake of protein should be 50 grams. Currently that level is lower, but it is the opinion of experts from around the world that it is recommended an additional amount.
The minimum daily intake of fat, to ensure the proper intake of fatty acids and to promote bile flow, is about 7 grams per day.

With a daily intake to 1,400 kcal infer it is virtually impossible, by following a diet consisting of normal foods, bring the body in the long term, sufficient vitamins and minerals especially.

In this case, diets should include vitamin and mineral supplements or food replacement compounds that provide at least minimum contributions of vital elements (especially proteins, vitamins and minerals). Since during the diet you lose many fluids, fluid intake should not be high in calories.

If you follow these few simple principles, it is easy to follow a diet? Again the answer is "no." Follow a diet is really tiring, but the following suggestions may be helpful.

Initially, we must not put a goal of losing weight too difficult to achieve. Losing just 5-10% of your weight reduces many health problems. You have to lose weight a bit 'at a time, in an intelligent way.

Will and motivation are crucial. Many believe that the encouragement of individual and group helpful.

Regular exercise helps a lot.

Unfortunately, many of those who are overweight find it difficult to perform physical activity in sufficient quantity so that it can give good results. These people should however be encouraged to persevere in.