Introduction
The problem of "extra pounds" is a discomfort that plagues many people. On the other hand, this is not always a "real problem" and sometimes refers to a pure aesthetic need. Especially in this last circumstance, the extra pounds are never large; strangely, women and men are united by the desire to lose an average of 5 or at most 10 kg.
Evaluate your weight
5 kg too much: how to evaluate them?
Body mass index (BMI) or BMI
To assess whether it is really necessary to lose 5 kg, or to determine if your weight is really excessive, you need to evaluate the so-called body mass index (BMI); alternatively, it is possible to rely on instrumental analyzes such as bioimpedance (BIA), which however often require expensive tools and an operator able to use it correctly.
IMC (BMI in English) is a method of estimating body composition, which takes into consideration two simple variables: stature and weight. The BMI defines whether an adult human being (NOT an athlete) falls into one of the following categories: underweight, normal weight, overweight (non pathological), obesity (pathological).
The formula for calculating the BMI is as follows: weight in kilograms divided by height, measured in meters, squared BMI = [Ps kg / St m2] (the online calculator in this article can also be used).
The result, or the coefficient, is to be included in a specific evaluation ranking.
| Table 1 - Evaluation of body mass index (BMI or BMI) | |
| Rating | Coefficient |
| Underweight | Up to 18.4 |
| Normal weight | 18.5 - 24.9 |
| Overweight | 25.0 - 30.0 |
| Obesity | From 30.1 |
Body constitution
As anticipated, the BMI calculation is a useful system in the "approximate" evaluation of the state of nutrition. More specifically, it is a "spanometric" measure since it does not take into consideration parameters such as body proportions, the skeleton, the amount of muscle mass (which is why it is never applicable to athletes, especially those who practice sports of strength) etc. To compensate at least in part for these shortcomings, a further subdivision means has been conceived that exploits the discriminations of the constitution and the body morphology.
The body constitution evaluates the extent of the skeleton by measuring the circumference of the NON dominant wrist (in centimeters, measured at the narrowest point) and contextualizing the result in a special ranking.
| Table 2 - Evaluation of body constitution based on the circumference of the wrist | ||
| Woman | Constitution | Man |
| > 15cm | Slim | > 1cm |
| 15-16cm | Normal | 17-18cm |
| > 16cm | Robust | > 18cm |
Body morphology
The body morphology, instead, attributes the right importance to the relationship between the stature and the circumference of the wrist in centimeters:
MRF CRP = [Saturated in cm / Crf. wrist in cm].
Also in this case, the measure must be inserted in a special judgment scale.
| Table 3- Evaluation of body morphology | ||
| Woman | Constitution | Man |
| > 9.9 | Slim | > 9.6 |
| 9.9 - 10.9 | Normal | 9.6 - 10.4 |
| > 10.9 | Robust | > 10.4 |
Desirable physiological body mass index (BMI FD)
Finally, to determine with greater specificity, in numerical terms, the NORMALITY of one's own weight, we can combine all these three means of evaluation by relating them to a single table of the desirable physiological body mass index (BMI FD):
| Table 4 - Desirable physiological BMI with respect to body constitution and body morphology | ||||
| Slender Longilineo | Slender Normolineo | Slender Brevilinear | Normal Longilineo | Normal Normolineo |
| 18.5 | 19.3 | 20.1 | 20.9 | 21.7 |
| Normal Brevilineo | Robust Longilineo | Robust Normolineo | Robust Brevilineo | |
| 22.5 | 23.3 | 24.1 | 24.9 | |
So, summarizing everything in a few steps, we could define the following points:
- Using a well-balanced scale, read the weight (in kg, not in lb) in the morning, on an empty stomach, after having fulfilled the physiological needs in the toilet
- By means of a statimeter, by getting help and respecting the guidelines (read How to Measure Height), note the height (in cm)
- Using a metric tape, or a simple dressmaker's tape, measure the circumference of the NON dominant wrist at the narrowest point (in cm)
- Establish, with the formula BMI = [Ps kg / St m2], the BMI and evaluate it with the appropriate table 1 above. If the BMI exceeds the lower limit of the overweight there is a good chance that these 5 kg are "really" too much
- If it is within the normal range, proceed by establishing, with respect to tables 2 and 3 above, the body constitution and body morphology [Stature in cm / Crf. wrist in cm]
- Enter the value in table 4; if the BMI, although normal, is higher than the desirable physiological one, there is a good chance that these 5 kg are, even partially, too much.
Kg too much: more or less than 5?
In the case of a body mass index higher than the desirable one, it is also possible to perform an INVERSE calculation to establish the actual size of the excess kg. With the values obtained above we will therefore have to perform two mathematical operations; one to establish the desired physiological weight (P FD) and the other to determine the difference between the latter and the actual weight (P R.). Then:
- P FD = [BMI FD * St m2]
- Kg too many = [P R. - P FD].
How to lose weight
Assumptions of slimming
Once we have ascertained that there is really a weight excess of 5 kg, in order to safeguard our state of health and prevent the surplus of this surplus, we will have to plan a weight loss intervention.
To lose weight, as we know, the body must:
- Stop the adipose deposit action
- Affect the fat reserves for energy purposes.
Both of these effects are obtained through three fundamental precautions:
- Take less energy than you consume
- Introduce the right percentages of energy nutrients (carbohydrates, lipids and proteins)
- Place the organism in an adequate metabolic - hormonal condition, in which insulin levels must be kept as low and constant as possible.
Practical arrangements
Generally, to lose only 5 kg you can choose two ways:
- Fast but demanding: it consists in following a fairly extreme nutritional scheme, devoid of any food pleasure, which allows the elimination of excess adipose tissue in the shortest possible time. It is very debilitating, often based on particular methods such as the ketogenic diet, and does not lend itself to application in athletes. It very often results in the yo-yo effect, promoting the recovery of lost pounds plus interest. This is not recommended.
- Slow and progressive: it consists in following a balanced diet, better if accompanied by motor activity, characterized by a caloric depletion of no more than 30% on the total energy. 5 kg can be disposed of in 5-9 weeks without compromising sports efficiency and lifestyle. It is not debilitating and promotes nutritional education. It is the most advisable system.
Losing System 5kg
Nutritional assumptions
How to lose 5 kg correctly? Obviously choosing the method of a balanced diet (point 2 of the previous paragraph). This system requires adapting your nutritional regime to the following nutritional requirements.
- Low-calorie energy supply: corresponds to about 70% of the total normocaloric energy, ie the one that allows it to remain stable with the weight
- Balanced distribution of energy macronutrients:
- 25-30% lipids (ratio of saturated / unsaturated fatty acids 1/4),
- proteins about 0.8-1.5 g / kg of physiological weight, of which at least 1/3 with a high biological value (depending on the bibliographical source),
- carbohydrates for the remaining energy, with a maximum of 10-16% from simple sugars.
- Adequate intake of minerals, vitamins, fiber (about 30 g / day) and cholesterol (<300 mg / day): respecting the recommended rations, specific for age, sex and physiological or paraphysiological or pathological conditions.
Dietary composition of the diet
Wanting to avoid relying on a dietitian, it is necessary to understand how to intervene on a "practical level" in one's diet. So, before starting to "trim the calories", let's try to understand if the current regime requires a management correction:
- Number of daily meals: must be about 5; breakfast, two snacks (mid-morning and mid-afternoon), lunch and dinner.
- Energy intake of meals: the caloric entity of meals must also respect, more or less, this energy distribution: breakfast 15% of calories, snacks 5%, lunch 40% and dinner 35%.
- Frequency of consumption and portion of food: food is not consumed in the same way. To "get it right" you can refer to this table:
| Table 5 - approximate consumption frequency of foods | |||
| Basic food group | Subgroup | Frequency | Portion |
| The fundamental group of foods: meat, eggs and fishery products | Fresh, red and white meat | 1-2 times a week | 100 g |
| Preserved meat | 3 times a month or once a week | 50 g | |
| Fresh fishery products | 1-2 times a week | 150 g | |
| Preserved fishery products | 3 times a month or once a week | 50 g | |
| Eggs, whole or only yolk | 1 and / or 2 times a week (depending on the portion) | 50 and / or 100 g (based on consumption frequency) | |
| The fundamental group of foods: Milk and Derivatives | Milk and yogurt | Even 2-3 times a day | 125 g / ml |
| Fresh cheeses | 1-2 times a week - as a dish | 100 g | |
| Seasoned cheeses | 1-2 times a week - as a dish; grated every day but in adequate portion | 50 g; Grated about 5-10 g | |
| III fundamental group of foods: Starchy legumes | Fresh, frozen, dried-rehydrated, canned vegetables | 2-4 times a week, in first courses or as a side dish (to replace those below) | 150 g |
| Dried vegetables | 2-4 times a week, in first courses or as a side dish (to replace those above), based on the use of cereals and potatoes | 50 g | |
| IV fundamental food group: Cereals, Tubers and Derivatives | Pasta, wheat, rice, corn, spelled, barley, quinoa, amaranth, buckwheat, semolina, polenta and other flours | 3-4 times a week, in first courses, based on the use of legumes and potatoes | 80 g |
| Bread | 2-3 times a day | 50 g | |
| Potatoes | 1-2 times a week, in first courses or as, depending on the use of cereals and legumes | 200 g | |
| Breakfast cereals | In varying quantities based on the use of other foods for breakfast | 30 g | |
| V fundamental group of foods: Condiment Oils and Fats | Vegetable oils, cold-pressed, not subjected to chemical extraction, fractionation, hydrogenation, etc. | 2-4 times a day (both as a cooking base and as a condiment) | 5-10 g |
| Butter | To a lesser extent than oils | 5-10 g | |
| Lard, tallow, margarine, hydrogenated or fractionated oils or solvent extracts | Less possible | 5-10 g | |
| VI and VII fundamental group of foods: Fruits and Vegetables rich in Vitamin A and Vitamin C | Fresh sweet fruit and vegetables | 3-4 times a day. One portion of vegetables at lunch and one at dinner, plus possibly one in recipes for first courses; two portions of seasonal sweet fruit per day | 150 g cooked or raw vegetables in stem, root, fruit; 150 g fruits |
| Preserved fruit: jam and jams, fruit juices, dehydrated fruit etc. | Jam and jams even every day; better if low in added sugar. The rest one-off | 20 g for jams and jams. 200 ml fruit juices | |
| Oilseeds | Almonds, walnuts, hazelnuts, pine nuts, pistachios, macadamia, pecans, cashews, Brazilian nuts, etc. | Even every day in low portions; 2-3 times a week in larger portions (respecting the total amount of fat in the diet) | 15-30 g |
| alcohol | Red wine | 0 to even 2 times a day | 125 ml |
| Calorie sweeteners | Sugar and Honey | 0 to 2-3 times a day (respecting the total amount of sugars in the diet) | 3-7 g of sugar; 10-20 g of honey |
| Sweet and savory snacks | Bread substitutes: rusks, crackers, breadsticks, friselle, taralli etc. Soft sweet baked goods: croissants, croissants, croissants etc. Cookies. | In varying quantities based on the use of bread and other foods for breakfast. | 30 for bread substitutes. 50 g for soft baked goods. 30 g for cookies |
How to lose 5 kg correctly?
Let us now turn to the definitive correction. We suggest, once again, to start by modifying the frequency of consumption and the portion of food as suggested in table 5.
Then, after having ascertained that the weight remains stable, it is essential to proportionally reduce the calories, changing food (but remaining within the specific group), modifying the quantity of fibers, the level of skimming of dairy products, the quantity of oil or simply the portion. For example, in the following way:
| Table 6 - Example of 30% caloric reduction | |||
| DIAL NORMAL = 2350 kcal | HYPOCALORIC DIET 70% = 1640 kcal | ||
| Breakfast | Breakfast | ||
| Whole cow's milk | 250 ml (1 cup) | Skimmed cow's milk | 250 ml (1 cup) |
| Cookies | 40 g (8 cookies) | Muesli | 30 g (6 tablespoons) |
| Snack | Snack | ||
| Banana | 200 g (1 large banana) | Apple | 150 g (1 apple) |
| Lunch | Lunch | ||
| Pasta with tomato sauce | Pasta with tomato sauce | ||
| Semolina pasta | 100 g | Integral semolina pasta | 80 g |
| Tomato puree | 100 g | Tomato puree | 100 g |
| Grain | 10 g (1 tbsp) | Grain | 5 g (1 teaspoon) |
| Boiled egg and boiled potatoes | Boiled egg and salad | ||
| Egg, whole | 50 g | Egg, whole | 50 g |
| Potatoes | 200 g (about 1 potato) | Lettuce | 70 g |
| Wheat bread | 50 g (2 slices) | Whole wheat bread | 50 g (2 slices) |
| Extravirgin olive oil | 20 g (2 tablespoons) | Extravirgin olive oil | 20 g (2 tablespoons) |
| Snack | Snack | ||
| Whole milk yogurt | 125 g (1 jar) | Skim milk yogurt | 125 g (1 jar) |
| Dinner | Dinner | ||
| Boiled rice | Boiled potatoes | ||
| White rice | 90 g | Potato | 200 g |
| Grilled pork and aubergine steak | Grilled chicken and eggplant steak | ||
| Pork loin | 100 g | Chicken breast | 100 g |
| Eggplant | 200 g | Eggplant | 200 g |
| Wheat bread | 50 g | Whole wheat bread | 50 g |
| Extravirgin olive oil | 20 g | Extravirgin olive oil | 20 g |
It is advisable to continue with the diet until the result is reached (loss of 5kg), or about for a month and a half or two months.
