On the way to lose weight, many underwater boulders, pebbles and only pebbles are waiting for you, which you will learn from this text.In the weight loss process, the most important thing is your daily comfort, since this is an approach to life and nutrition, which begins to join, you will inevitably change.Be careful, kind, attentive, attentive to yourself on this path.
Energy balance and calories
The first and most important is that it is necessary to study and understand is a simple and understandable law of the energy balance.In words, it seems like this: "Eat more calories than you spend - fat, less - lose weight".It doesn't matter what kind of food or plates have been marked by calories.Furthermore, no matter how many proteins, fats and carbohydrates were eaten. Each person has its own calorie rule (depending on the size of the body and activity): the calculator "calculating the rules of calories" for the jogging logo will provide an approximate figure. If you want to lose weight, you have to eat 10-20% less than this rule.That's all, the rest is secondary. Similar experiments have been conducted in several years and the result has been almost the same: all participants are losing weight with a deficiency of calories, regardless of the food from which they come.He decided the overall calorie deficiency. There was also a strange study, in which the calories were not lost in deficiency, but then it was discovered that everything was in order: the subjects simply lied.
That is, can you eat at least in a fast food coffee, but with a deficiency of calories and still lose weight?!Yes, it's true! Such an experiment was also conducted (and more than once).One of the most famous: a secondary school teacher John Tsisna, as part of a school experiment on natural science, has decided to eat 3 months exclusively in fast food.For these 3 months, John has lost 17 kg and this was so impressed by him that he decided to extend his experiment for another 3 months.A similar experiment with fast food has allowed a student at the University of Jared Voglu to earn a face of the company.He weighed 193 kg with an increase of 185 cm.But one day his life changed radically, after starting to eat with a deficiency of calories.He himself devised a lack diet: an 18 cents SinDiltwitch with a turkey for lunch, a sandwich for dinner+a can of cola and a pack of baked chips.In the first 3 months, he lost 42 kg, for a year - 111 kg, thanks to such a diet - with a caloric deficit.For weight loss (but not for health) it matters how much you eat (in calories) and not exactly.Jared Vogl has lost 193 to 82 kg per year of nutrition with a deficiency of calories.
Because it is impossible to starve losing weight
The first thing that comes to mind is after meeting the law of the energy balance "the greater the shortage, the greater weight loss".That is, if not at all, or there are very few (300-500 kcal per day), then you can quickly lose weight.Of course, this will give a short -term effect, but in the end it will worsen things: the rollback will be inevitable, since a person is not simply able to eat for a long time below the level of the basic metabolism.(For an average of a 30 -year -old woman, a height of 160 cm and a weight of 60 kg - a basic metabolism of about 1300 kcal per day and the total norm is about 2000 kcal/day).It is very useful to remember the famous "hungry" experiment of Minnesotsky of 1944: when, under the supervision of scientists, the man of the group voluntarily sat down with a long -term diet with a caloric content just below their basic level of metabolism (on average, the calorie content of the experiment participating in the hunger phase was 1570 kcal for six months).Here's what happened to the subjects and will happen to all those who decide to eat for a long time below the level of their basic metabolism:
- Apatia appeared, the interest in the previously hot discussions and topics has decreased;
- Irritability and aggression have intensified, outbreaks of anger have become more frequent;
- The medium heart rate decreased (before hunger, the average impulse was 55 beats per minute, and then - only 35, the body moved to the energy salvation regime);
- The frequency of emptying the rectum has become extremely rare - once a week;
- The volume of blood has decreased by 10%, the size of the heart has decreased;
- Edema of the face, knees and ankles, coarse skin appeared;
- Dizziness, muscles, rings in the ears appeared, the coordination worsened;
- Libido decreased, and then completely disappeared, the testicles began to produce less hormones, the number of sperm decreased, became less mobile;
- There have been problems with mental health: scientists have identified hypochondria, depression and hysteria with tests between many participants.
If you eat for a long time with a deficiency of calories below the basic level of metabolism, over time you may have the same symptoms as the participants in the experiment.Almost always the consequences of the rupture after hunger are as follows: a series of weight even greater than fasting, and usually due to the adipose tissue: the body will begin to make the reserves more actively as soon as the calorie content of the power to increase.But the muscle tissue during a hunger strike, on the contrary, are burned quite quickly. This is called Yo-Yo effect: consequently, with each phase of hunger in the body there are less and less muscle fabrics and more and more fat.Therefore, you can guide yourself in a metabolic corner, you will have to get out of it for a long and painful.During hungry diets, weight loss occurs in many ways due to the loss of lymphoids and muscle and non -fat fibers, which do not give up and the leaves last last. The weight loss during hunger will certainly be evident, but this loss will be temporarily and almost certainly will return even more damage and weight.The hungry diet almost always ends the same: a breakdown of food.Firstly, because it is impossible to sit abruptly and forever at 500-700 (and even 1200-1500) Kcal per day and, secondly, this will be facilitated by the depression that develops against the background of the loss of nutrients. Therefore, the recommendation of scientists and experts: losing weight is important if possible gradually, with a lack of no more than 20% of calories.It is such a strategy that in the end can give a stable result.
Diet with carbohydrate restrictions. Water delay
In a huge number of popular diets there is a common feature: a decrease in carbohydrate consumption.This is a very important detail, since in addition to the balance of calories, which also determines the storage or combustion of fat, body weight can vary due to the water withheld.So: carbohydrates are delayed in the water body.Not fat, but only water.In medium -sized, a person has an operational energy supply in the form of about 0.5 kg of carbohydrates (this substance is called glycogen, it is found in the liver, in the muscles, in the blood flow and important for vital support and immunity).But an important detail: every 1 g of carbohydrates delays another 3 g of water.
Therefore, if the glycogen reserves are exhausted (for example, do not eat carbohydrates), the body is able to lose 1-2 kg very quickly, literally within 1-2 days due to a decrease in carbohydrate reserves and, therefore, even more "drainage" of water that carbohydrate reserves bind.(In detail how it works, we described in the text of Lyle McDonalda: the rule 3500 kcal = 0.5 kg). This loss will not be related to the combustion of subcutaneous fat, but will be visible on the scale. As soon as you start consuming carbohydrates again (eats spaghetti, rice, buckwheat, bread) - the liquid will return to your body again. And this is normal. The WHO recommends receiving 50-55% of calories from carbohydrates, this is fantastic.However, the rapid effect that any diet with calories gives myth on their miraculous effectiveness in the first days.But let's take a look at one step forward and list the cons:
- Due to the restriction of carbohydrates, the layer of fat is not lost, but the reserves of operational energy (glycogen) are exhausted and the water connected by them is left.Your body no longer becomes beautiful and proportional, it becomes only 1-2 kg less than the liquid in it.
- This is a temporary phenomenon - at the first good portion of carbohydrates.Are you ready to eat carbohydrates again (completely abandon bread, pasta, rice, buckwheat wheat, all sweet)?
- This is a phenomenon-groccogen limited in the body up to only 0.5 kg, which means that over 1-2 kg on this method will not work.Therefore, on this figure, in the vast majority of cases, "weight loss" ends.
- This can worsen the mood, brain activity (carbohydrates - the main fuel of the brain), cause irritability and worsen immunity.
But what are the undoubted advantages of carbohydrate restrictions:
- Carbohydrates are delicious and it is easy to solve the calories.The restriction of carbohydrates allows you to carefully look at your diet and generally facilitate control of incoming calories.
Conclusion: it makes no sense to limit all carbohydrates (except for the fact that it is useful to eat less simple sugars), it is better to limit the calorie content in their painting.It doesn't make much sense in "draining" water.
Diets overview and how exactly they work
"Kremlin diet"
The bottom line: this is what the compilers write: carbohydrates are your enemy, it comes from carbohydrates that become fat.Do not eat carbohydrates and will lose weight.Only protein and slightly fatty products are allowed on diet: meat, fish, eggs, vegetables.So, after the early stages of the diet, it is allowed to add a little carbohydrates. As actually acts: due to the exhaustion of the supply of glycogen, in the first days of the diet, weight loss will occur due to water drainage.In addition to the loss of water on the Kremlin diet, live weight loss (muscles and fats) is also possible with a deficiency of Kcal. Every 7-8 thousand kcal = plus/minus 1 kg (depending on it, they maintain too much the norm to these 7-8 thousand kcal or vice versa-they eaten with a similar deficit). What to do: eat carbohydrates and don't worry about anything.Consume 10-20% less than the caloric rule + do not go to fairy tales in order not to lose muscle tissue.
Kefir diet
The bottom line: a little meat, vegetables, a lot of kefir.Kefir can be drunk when you want and as much as you want. As acts actually: (like all the previous ones) loss of humidity-2 kg in the first days due to the reduction of carbohydrates (in flesh, vegetables and kefir is very small).The loss of 1 kg of muscles and fats for each deficiency of 7-8 thousand kcal (or a set of 1 kg of fat if they are clear with meat and kefir to consume Kcal's personal rule from the top). What to do: eat meat (or any other food), drink kefir (or any other humidity) and don't worry about anything.Consume 10-20% less than the caloric rule + do not go to fairy tales in order not to lose muscle tissue.
How to lose weight: practice
Now that you are familiar with the theory scientifically based on weight loss and psychological pitfalls, we will give some more useful practical chapters on your way of losing weight (restrictions on the caloric content of nutrition).Experts write that only 10% of those who lose weight manage to maintain the result for a long time.In another source, they write that as many as 95% of the heavy ones are returned lost within 1-5 years. We hope that if you carefully read everything that has been written in this chapter, you strongly increase your possibilities to enter a success of 5%.
How to discover your caloric rule.Subclies and shades
In 1990, the formula was developed by the Mifflin-San General formula, which is considered one of the simplest and most accurate needs for calculating energy needs.It is according to this formula that the calculator considers. Here is an example of calculating the caloric standards: a easier way to calculate total daily energy costs is multiplying body weight by 30-35 kcal.More a bigger and more active man, the more it is necessary to focus on the upper border.Women must pay more attention to the lower border.For example, an approximate calorie consumption for a woman: 60 kg * 32 (modern trains) = 1920 kcal.
Where to start losing weight and how not to stop.
Having read this chapter, you have already taken an important first step.Back to this text every time you find difficulty and seek answers.We will remember the most important thing in which you should start losing weight and as we would do in this case. Here are the most important principles that will help you get long -term success:
- Realize that the innovations you intend to implement in your life are forever. The way you look is not only genetics, but also the result of your lifestyle, how and what you eat, what you do.If the changes in habits are temporary, even the results of weight loss will be temporary.
- Act as slowly as possible, as small as possible.Do not force you to change your life at the same time and completely - because, most likely, it will not work.With a naked enthusiasm and willpower, it will not work for a long time.Don't enter more than 1 new habit per month.Start, for example, only looking at how you eat: just get used to counting calories and understand how much Kcal you ate about a day.So - gradually introduces new habits: for example, buy a couple of kilos of vegetables and fruit every couple of days (or at least a couple of times a week).Do not act abruptly, insert this mode gradually and as comfortable as possible - after all, it is forever, so it doesn't make sense to hurry.
- Be very attentive and sensitive to yourself.Do not forget to encourage you with a reward for new useful habits, give you connections (pampered with your favorite products, even if they do not seem to be "healthy"), remember that 10-20% of the diet is even recommended to be consistently conditioned by "harmful" products and generally make your diet from what you really love.After all, these rules of power are now forever: let them be as comfortable as possible.
- Engage in physical activity.This guarantees that you will feel much better than you and you will lose weight for the most part with fatty reserves, not muscles.At the same time, choose a lesson at your convenience.Normal walk is also a very useful exercise, just stop.
- Put your healthy priority for your lifestyle.Try to increase the importance of training in your program at the highest priority.In the end, this will positively influence both the work and the family.
- Get the joy of the process.This is the most important part of the process.We believe that losing weight is better easy, pleasant and experimenting along the way for most pleasant emotions.
Thanks for reading and for your desire!Everything will work!Take care of yourself!