Keeping the New Year's goal of losing weight is not always possible, usually because adhering to a strict calorie-control diet is not an easy task in modern environments where tasty, high-energy foods are attractive and readily available.
Dieting also becomes particularly difficult because of our body's rapid response to decreased food intake, adapting itself too quickly to it to survive, but not as an effective response to overeating.
For many, it may seem familiar to have experienced an almost immediate increase in hunger when dieting. And sometimes the hunger can more than the will.
Most people will also have experienced how easy it is to overeat during holiday periods, such as at the end of the year or in the summer.
How to maintain a healthy weight, according to science?
Recent research has shown that overeating is not easily detectable at the conscious level, even when the energy intake is increased to provide an excess of more than 1,000 calories per day. Basically, when we're eating too much, we do not realize it.
The findings of this study showed how the body does not adjust to consider these additional calories.
All this because our hominid ancestors ate as much as they could when food was available, and the body stored fat and calories for use in times of famine.
Despite our body's tendency to gain weight, some correct changes in diet and lifestyle will produce and maintain a healthy weight if that is the desired goal.
Exercise can often be overlooked as people seek out "the best diet to lose weight". But staying active is still important if you want to lose weight and, most importantly, maintain weight loss for prolonged periods.
Exercise can supplement dietary changes and help minimize the increase in hunger experienced only by diet.
In fact, recent studies have shown that exercise does not cause an increase in hunger in the way that a diet does, although it creates an energy deficit that must be supplanted with carbohydrates, which you can choose from healthy sources
In fact, hunger is reduced when you practice intense exercise according to this study, which can help to avoid the feeling of hunger while increasing the energy deficit.
In summary, according to the different scientific studies mentioned, the healthiest way to lose weight and keep it stable is by opting for exercise instead of dieting.