On the way to lose weight, many rocks underwater, pebbles and pebbles are waiting for you, which you will learn from this document.In the process of losing weight, the most important thing is your daily comfort, because this is a way of approaching life and nutrition, starting to follow, you will definitely change.Be careful, kind, careful, pay attention to yourself on this path.
Energy and calories balance
The first and most important thing is to study and understand is a simple and easy -to -understand energy balance law.In words, it seems like this: "Eat more calories than you spend - gain weight, less - you lose weight."It does not matter the food or food is written in calories.In addition, it does not matter how much protein, fat and carbohydrates are eaten. Each person has its own calorie norm (depending on the size of the body and activity) - the computer calculation of the calories of the calories, for the running logo will give a close number. If you want to lose weight, you need to eat 10-20% less than this norm.This is all, the rest is secondary. Similar experiments are performed in different years and the results are the same: all participants lose weight with the shortage of calories, regardless of the food they come.He decided to lack overall calories. There is even a strange study, in which the calories are not lost when missing, but then it turns out everything is in order - the objects are simply lying.
That is, you can eat at least in a fast food cafe, but with calories shortage and still losing weight?!Yes, that's right! Such an experiment is also done (and more than once).One of the most famous people: A high school teacher John Tsisna, is part of a school's experiment on natural sciences, decided to eat 3 months exclusively with fast food.In these 3 months, John lost 17 kg and this was so attacked by him that he decided to expand his experiment in the next 3 months.A similar experiment with fast food has allowed a student at Jared Voglu University to earn a face of the company.He weighs 193 kg with an increase of 185 cm.But someday his life changed significantly, after he started eating with calories shortage.He himself offered a shortage diet: a 18 cm Sentwitch with turkey for lunch, sandwich for dinner+a can of cola and a pack of baked potato.In the first 3 months, he lost 42 kg, in a year - 111 kg, thanks to such a diet - with calories.For weight loss (but not for health), how much you eat (in calories), and is not exact.Jared Vogl takes 193 to 82 kg per year nutrition with calories.
Why can't lose weight
The first thing that appears in the beginning is that after the law of energy balance, the more deprived, the more weight loss.That is, if not, or very little (300-500 kcal per day), then you can quickly lose weight.Of course, this will create a short -term effect, but in the end it will only make it worse: the roll will be inevitable, because a person is simply unable to eat for a long time below the basic metabolism..It is very useful to recall the famous experiment in the state of Minnesotsky, 1944: When, under the supervision of scientists, the group of groups voluntarily sitting in a long -term diet with calorie content below their basic metabolism (on average, the calorie content of experiments in the hunger period is 1570 kcal per month.For a long time below their own basic metabolism:
- The indifference appears, interested in the previous hot discussions and topics;
- The irritability and aggression, the outbreak of anger becomes more often;
- The average heart rate decreases (before starvation, the average pulse is 55 beats per minute, and then - only 35, the body turns to energy -saving mode);
- The frequency of rectal drums has become extremely rare - once a week;
- The blood volume decreased by 10%, the size of the heart decreased;
- The edema of the face, knees and ankles appear, some rough skin;
- Dizziness, muscles, ranging into the ears appear, the coordination becomes worse;
- Hamido decreased, and then completely disappeared, the testes began to produce less hormones, the number of sperm decreased, they became less moving;
- There are problems with mental health: Scientists have identified Hypochondria, depression and crazy with tests between many participants.
If you eat for a long time with a shortage of calories below your basic metabolic level, over time, you may have symptoms like experiments.Almost always the consequence of the incident after hunger as follows: A collection of weight larger than before fasting and often due to fat tissue - the body will begin to make the reserve more active as soon as the calorie content of energy increases.But muscle tissue in a strike, on the contrary, was burned quite quickly. This is called the Yo-ye effect: As a result, with each stage of hunger in the body, there is less muscle tissue and increasing fat.Therefore, you can drive yourself into a metabolic corner, you will have to get out of there will be long and painful.In a hunger diet, weight loss occurs in many ways due to the loss of lymph and muscle tissue, and not fat, not giving up and leaving the last. Weight loss in hunger will certainly be obvious, but this loss will be temporary, and almost will definitely return even more harmful and weight.The hunger diet almost always ends the same: a food problem.Firstly, because it is not strong and forever sitting at 500-700 (and even 1200-1500) Kcal every day, and second, this will be facilitated by depression development against the nutrient loss platform. Therefore, the recommendations of scientists and experts: Weight loss is very important if possible, with a shortage of no more than 20% of your calories.It is a strategy that finally can give a stable result.
Diet with carbohydrate restrictions. Water latency
In a large number of popular diets, there is a common feature - reducing carbohydrate consumption.This is a very important detail, because in addition to the balance of calories, this also indicates the storage or burning of fat, body weight may change due to limited water.Therefore: Carbohydrate is delayed in the body of the water.Not fat, but just water.At the average size, a person has a source of energy that works in the form of about 0.5 kg of carbohydrates (this substance is called glycogen, located in the liver, muscle, blood flow and important to support life and immunity).But an important detail: Each 1 g of carbohydrate slows 3 g of water.
Therefore, if glycogen reserves are exhausted (for example, do not eat carbohydrates), the body may lose 1-2 kg very quickly, in the literal sense within 1-2 days due to reduction of carbohydrate reserves and therefore, even many water sprints and this carbohydrate reserve is linked.. This loss will not be related to burning fat under the skin, but will be able to see on the scale. As soon as you start consuming carbohydrates again (eating spaghetti, rice, buckwheat, bread) - the liquid will return to your body again. And this is normal. WHO recommends receiving 50-55% of calories from carbohydrate-this is great.However, the effective effect that any diet with calories brings the legend of their miraculous effect in the first days.But let's look at one more step and list the defects:
- Due to the limitations of carbohydrates, not the fat layer is lost, but the energy reserves (glycogen) are exhausted and the water is connected by them.Your body does not become more beautiful and ratio, it only becomes less than 1-2 kg compared to the liquid in it.
- This is a temporary phenomenon - for the first good part of carbohydrates.Are you ready to eat carbohydrates again (completely giving up bread, pasta, rice, buckwheat, all are sweet)?
- This is a limited phenomenon-Glycogen phenomenon in the body only 0.5 kg, which means more than 1-2 kg on this method will not work.Therefore, on this figure, in most cases, Islamic weight loss ended.
- This can worsen the mood, the activity of the brain (carbohydrate - the main fuel of the brain), causing discomfort and immunity.
But the undoubtive advantages of carbohydrate restrictions:
- Carbohydrates are very delicious and easily arrange calories standards.Carbohydrate restrictions allows you to carefully consider nutrition and often facilitate the control of calories.
Conclusion: There is no sense when limiting all carbohydrates (except to eat less sugar), it is better to limit the calorie content in their frame.There is not much meaning in the water sprint.
Overview of diet and how they work correctly
"Kremlin diet"
The key point: This is what the compiler wrote: Carbohydrate is your enemy, which is from the carbohydrate they have fat.Do not eat carbohydrates and will lose weight.Only protein and slightly fat products are allowed in the diet: meat, fish, eggs, vegetables.Then, after the first stages of the diet, it is allowed to add a little carbohydrate. How actual behaviors: Due to the exhaustion of glycogen supply, in the first days of diet, weight loss due to water will occur.Above all the dehydration in the diet of Kremlin, the loss of life weight (muscles and fat) with Kcal deficiency is also possible. Every 7-8 thousand kcal = plus/deducting 1 kg (depending on it, they eat over the standard of 7-8 thousand kcal or vice versa-they have eaten with the same deficit). What to do: Eat carbohydrates and don't worry about anything.Pepper pepper is 10-20% less than your calorie standard + do not go to the parable to not lose muscle tissue.
Kefir diet
The key point: a little meat, vegetables, lots of kefir.Kefir can be drunk when you want and as much as you want. As actual behavior: (like all before) Loss of moisture-1-2 kg in the first days due to reduced carbohydrates (in meat, vegetables and kefir, it is very small).It takes 1 kg of muscle and fat for each time of 7-8 thousand kcal (or a set of 1 kg of fat if it is turned out with meat and kefir to consume from above your personal norm for Kcal). What to do: Eat meat (or any other food), drink kefir (or any other humidity) and do not worry about anything.Pepper pepper is 10-20% less than your calorie standard + do not go to the parable to not lose muscle tissue.
How to lose weight: practice
Now you are deeply familiar with the theory based on science of weight loss and psychological pitfalls, we will give a few more useful practical chapters on how to lose weight (limiting calorie content of nutrition).Experts write that only 10% of people lose weight to keep the results for a long time.In another source, they wrote that up to 95% of weight lost within 1-5 years. We hope that if you carefully read everything written for this chapter, then you will increase the chance to receive 5%success.
How to find your calories standard.Subtlety and nuance
In 1990, the formula was developed by the formula of Mifflin-san General, considered one of the simplest and most accurate things to calculate energy needs.It is according to this formula that computers consider. Here is an example of calculating calories: An easier way to calculate the total daily energy costs of you is to multiply your body weight with 30-35 kcal.The older and more positive man, the more you need to focus on the boundary.Women need to pay more attention to the lower border.For example, the calorie consumption is close to a woman: 60 kg * 32 (moderate training) = 1920 kcal.
Where to start losing weight and how to not give up.
Reading this chapter, you took an important first step.Return to this text whenever you have difficulty and find answers.We will remind the most important thing that you should start losing weight and how we will act on this case. Here are the most important principles that will help you achieve long -term success:
- Realize that the innovations you will do in your life are forever. How do you look not only inherited, but also the result of your lifestyle, how and what you eat, what you do.If the changes in the habit are temporary, the results of weight loss will also be temporary.
- The slower act as possible, as small as possible.Do not force yourself to change your life at the same time and completely - because, most likely, it will not work.On a naked enthusiasm and will, it will not work for a long time.Enter no more than 1 new habit every month.Start, for example, just by seeing how you eat: Only get used to counting calories and understanding how many kcal you eat about a day.Then - gradually introduce new habits: For example, buy a few kilograms of vegetables and fruits every few days (or at least a few times a week).Do not act strongly, in this mode gradually and as comfortable as possible - after all, it is forever, so there is no point in urgent.
- Be very careful and sensitive to yourself.Do not forget to encourage yourself with a reward for new useful habits, associate yourself (pamper yourself with your favorite products, even if they seem to be not healthy,), remember that 10-20% of diets are even recommended to be made up of harmful products and generally make your diet from what you really love.In the end, these power rules now are forever - let them be as comfortable as possible.
- Participate in physical activity.This ensures that you will feel much better than yourself and will lose weight for most of the fat reserves, not muscle.At the same time, choose a lesson to your liking.Even the usual walk is a very useful exercise, just stop at it.
- Put your healthy priority to your lifestyle.Try to enhance the importance of training in your schedule to the highest priority.In the end, this will positively affect both work and family.
- Get the joy of the process.This is the most important part of the process.We believe that weight loss is easy, pleasant and experienced on the way for the most comfortable emotions.
Thank you for reading and for your wishes!Everything will happen!Take care of yourself!