Do you have one busy life, so hectic that it is impossible for you to take even just five minutes to dedicate to yourself: you leave the house at 7.30, office, work, work, work, children, home, problems to be solved … You arrive in the evening when you are destroyed and alone thinking about getting into the living room to do some exercises to keep fit makes your head explode.
Yet, in recent months, due to stress, you have gained a few pounds and now your favorite jeans don’t fit in anymore. Are you thinking of putting yourself in diet, ma it is possible to lose weight without doing physical activity? We asked the doctor Giuliano Ubezio, dietician, who gave us useful tips to lose weight consistently and permanently. Here’s what we found out.
Losing weight without doing sports: first of all is it really possible?
«Playing sports helps and accelerates weight loss, as well as doing well on a physiological level. Weight loss occurs when a calorie deficit is created between what you introduce and what you burn. Everything therefore depends on your metabolism and how much you can burn in terms of calories. If you are a low-energy individual, exercising will certainly help speed up the weight loss process. But losing weight without playing sports is absolutely possible».
And what is the diet that allows it?
“This is possible with one low-calorie diet, just to induce the calorie deficit, which I was talking about earlier. On average, to lose weight, it is estimated to have a caloric deficit of around 500 calories ».
What does this diet consist of?
“It is a balanced diet in all macronutrients, so there is no shortage of carbohydrates. It only comes for the first 15 days of weigh each portion, just to understand what are the doses to introduce into the body and then be able to “go by eye” even later, when you do not have a food scale available or it will no longer be necessary to use it. It is essential at least in the initial phase to respect the weights given by the dietician to set in motion the caloric deficit “.
What foods do you prefer?
“In the case of a patient who wants to lose weight, but does not exercise, I recommend low-calorie and very satiating foods: therefore wholemeal products, which provide calories but are much more filling than non-whole grains, e vegetables, which can be “abused” (without condiments) in these low-calorie diets. This is because they are rich in foods fibre, who manage to induce satiety much earlier than others and allow you not to gain weight ».
How are macronutrients distributed throughout the day?
“More than over the course of the day, I would indicate the percentages distributed over the span of the low-calorie diet: 55% about are calories provided by carbohydrates, 15-20% gives proteins it’s a 25-30% dai fat. Of these, the maximum 10% must be provided by saturated fats, which is the most harmful ones; the remaining percentage are unsaturated ones, such as the Omega 3 and Omega 6 family, which are good for health. All these macronutrients must be introduced in a balanced way in every meal ».
How long should this diet be followed?
“There is no time frame that is valid for everyone. It is necessary set yourself a weight loss goal and get there with progressive, constant, healthy and therefore, lasting weight loss. It depends on everyone: there are those who can take a few months, and those who take longer ».
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