First, you should avoid in any case too drastic diets: An excessive decrease in the daily caloric intake may be not only counterproductive, even dangerous to health, much better to reduce the daily calories in moderation, focusing its attention in choice of foods and choice of products from the best nutritional value.



Council is always good to entrust your weight loss to a doctor able to follow the person under different point of view, especially by proposing a balanced diet and effective in this regard, remember that by law only physicians can prescribe a diet, so sports trainers, nutrition experts and enthusiasts and biologists must be limited to providing some simple suggestions.

Needless to say there is no single answer to the question “how to make a balanced diet to lose weight?”, since each person has specific needs in terms of certain nutritional and physical characteristics.

For this reason, rather than simple diet is good to talk about dietetics or that food science can study the most suitable diet for a single person, precisely assessing multiple parameters such as the level of body fat and muscle mass, style of life led, sport practiced, age , the possible presence of disease and much more.

In light of this we can well imagine, therefore, how important the role of doctor, and how they are absolutely not to avoid diets “do it yourself.”

In general, of course, is certainly well decrease the consumption of fat animals, foods containing cholesterol, heavy plates and processed, as well as alcoholic drinks and sodas, which affect not just the appearance of unwanted abdominal, bloating.



Absolutely essential, moreover, make a ‘sports; Do healthy exercise not only can greatly accelerate the process of losing weight, but is also useful to transform fat into muscle mass, thus making the body more balanced, healthier and more aesthetically pleasing.

And then, how to make a balanced diet for weight loss? Sport, care in the choice of foods and the elimination of all excess must be the watchwords, also is important the support of a nutrition professional, who can also suggest the quality of food supplements.

This kind of belief makes them resort to surgery, which is totally a hoax, as such liposuction decreases the volume and remove a few kilos but no are achieved with her benefits level heart or metabolic who did get through diet and exercise.

The Liposuction making is eliminate fat cells complete found beneath the skin but does not reduce the size of those remaining nor does it remove the fat that is accumulated in other tissues.

According to studies, for weight loss, preventing diabetes, heart and hypertension traditional methods are the best, so the opinion is fewer calories and increased exercise.

For example, a study published in the journal ‘New England Journal of Medicine’, gave details on how to lose weight improves health and reduces the risk for diabetes and diseases heart.

“Liposuction removes fat cells entire located under the skin but does not reduce the size of the remaining or decrease the fat that accumulates in other tissues such as muscle, liver or heart, may be necessary to reduce the size of fat cells and their content in other tissues key”. says Samuel Klein, MD, professor in the Faculty of Medicine and Nutrition Danforth (USA) and principal investigator of the study.

An excess fat abdominal is associated with a difficulty that the insulin to regulate the processing of sugars and fats, which can result diseases such as type 2 diabetes and high blood pressure, lipids and heart disease.

Is study also was designed to test the effectiveness of liposuction in people obese. The aim was to assess the sensitivity of insulin in the liver and adipose tissue, where some participants had diabetes type 2. Surgery could eliminate 44% of volume of fat in the abdomen, in women who had tolerance normal to glucose and 28 % in those with diabetes type 2.

But after 12 weeks of liposuction could not be any improvement in insulin sensitivity in tissues, which means that the liver did not reduce production glucose nor were changes in markers coronary risk or other and blood pressure, cholesterol or glucose. That while removing a large amount of subcutaneous fat could not be seen benefits at the medical.

It is also possible to establish that it is possible remove a large amount of fat and do it safely through Liposuction, Which is not what is being discussed, but the fact that it is advisable to use traditional methods of balanced diet and more exercise for the treatment of obesity.

Ideally, then , remains to consume fewer calories than you burn and this goes beyond simply eliminating fat cells by liposuction.

By studying how to take these people, researchers have identified six strategies that are crucial for sustained weight loss. They analyzed the strategies used by more than 4,000 members of the National Register of weight loss that have lost an average of 33 pounds and maintained that loss on average five years.

Just over half of them have lost their weight by dieting with the help of a private program, a doctor or a nutritionist. The other half did it by themselves. Nine out of ten people have lost their weight by combining a low calorie diet and exercise and only 10% did so by cutting calories alone.

Becoming physically active and remain
Men and women who maintained their weight loss reported a high level of physical activity. The form of exercise is the most popular walking, followed by cycling, weight lifting and aerobic exercises.

The women reported an average burn 2545 calories per week in physical activity and men 4293. It’s the equivalent of about one hour per day of moderate intensity exercise such as walking at a brisk pace.

Adopting a diet low in calories and fat
People who successfully maintain weight loss consume, according to their estimate, on average 1381 calories per day with 24% of these colors from fat. The researchers found that they tended to underestimate the calories that would fall more around 1800 (which corresponds roughly to the daily need normal).

Do not skip breakfast
More than three quarters of participants were taking a lunch every day and only 4% ever actually used. A typical breakfast consisted of cereal and fruit.

Eating breakfast increases your metabolism, which helps burn more calories during the day. The breakfast also helps not to abuse later in the day.

Weigh yourself regularly
Participants are weighed regularly: every day 44% and 31% every week. Regularly check its weight can be aware of quick gains and correct them.

Keep the diet consistently
Most of them were eating the same way on weekdays and weekends. Roughly 4 in 10 reported being more strict during the week than on weekends and about 5 out of 10 were less stringent during the festival days. Those who maintained their system for their consistently tended to better control their weight.

Do not let the small weight gains accumulate
It was common for participants to take a few pounds here and there. But those who were able to prevent a kilo or two added together better maintained their weight long term. Only one in ten managed to lose a gain of more than 1 to 2 kilos.

This research also revealed that keeping the weight becomes easier with time.