In the way you lose weight, a lot of underwater stones, rocks and just pebbles wait for you, which you will learn from this text.In the process of losing weight, the most important thing is your daily comfort, as this is an approach to life and nutrition, which begins to adhere, you will definitely change.Be careful, good, be careful, watch yourself on this path.
Energy balance and calories
The first and most important thing is to learn and understand is a simple and easy -to -understand energy law.In words, it sounds like this: "Eat more calories than you spend - gain weight, less - you lose weight."It doesn't matter what kind of food or dish is scored by calories.Also, no matter how much protein, fat and carbohydrates eat. Everyone has their own calorie norms (depending on body size and activity) - the "Calorie Normal Calculation" calculator for the jogging logo will provide an estimated figure. 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 were performed in different years and the results were the same: all participants lost weight with calories, regardless of the food they came to.He decides on the lack of whole calories. There is also a strange study, where calories are not lost in deficiencies, but then it turns out that everything is organized - the subject just lies.
That is, you can eat at least in a fast food cafe, but with a lack of calories and still lose weight?!Yes, that's right! Such experiments are also conducted (and more than once).One of the most famous: High School Teacher John Tsisna, as part of a school attempt on natural science, decided to eat 3 months exclusively in fast food.For the past 3 months, John lost 17 kg and was shocked by him that he decided to extend his next 3 months.The same attempt with fast food allows students at the University of Jared Voglu to get the company's face.He weighed 193 kg with an increase of 185 cm.But one day his life changed dramatically, after he started eating with a lack of calories.He himself came with a defective diet: Sentwitch 18 centimeters with turkey for lunch, sandwich for dinner+one can cola and a pack of baked potatoes.In the first 3 months, he lost 42 kg, for a year - 111 kg, thanks to such a diet - with a calorie deficit.For weight loss (but not for health), it is important to eat (in calories), and not what it really is.Jared Vogl lost from 193 to 82 kg a year of nutrition with a lack of calories.
Why is it impossible to starve to lose weight
The first thing that goes into your mind is that after meeting the energy of energy balance "the less, the more weight loss".That is, if not at all, or there is very little (300-500 kcal a day), then you can lose weight quickly.Of course, this will have a short effect, but in the end it will only make it worse: returns will be inevitable, as one cannot eat for a long time below the basic metabolism level.(For average a woman aged 30, height of 160 cm and weighing 60 kg -basic metabolism about 1300 kcal per day, and the total number of norms is about 2000 kcal/day).It is very useful to remember the famous Minnesotsky "hungry" attempt in 1944: When, under the supervision of scientists, the group's men voluntarily sit a long diet with calorie content below their basic metabolism level (on average, the calorie content of experimental participants in the hunger phase is 1570 kcal per day for six months).This is what happened to the subject and it will happen to everyone who will decide to eat long under their own level of metabolism:
- Apathy has emerged, interest in discussions and topics -hot stopics have dropped;
- Irritation and aggressively intensified, an outbreak of anger becomes more frequent;
- The average pulse rate decreases (before hunger, the average pulse is 55 minutes per minute, and then - only 35, the body moves to the energy regime);
- The frequency of clearing the rectum has become very rare - once a week;
- Blood volume decreases by 10%, heart size decreases;
- Face edema, knees and ankles appear, some rough skin;
- Dizziness, muscles, ringing in the ears, coordination worsens;
- Libido decreased, and then completely disappeared, the penis began to produce less hormones, the number of spermatozoa decreased, they became less mobile;
- There is a problem with mental health: scientists have identified hypochondria, depression, and hysteria with tests among many participants.
If you eat for a long time with calories deficiency below your basic metabolism, over time you may have the same symptoms as participants in the experiment.Almost always the result of breakdown after hunger is as follows: a set of heavy weights than before fasting, and usually due to adipose tissue - the body will begin to makeReserves are more active once the calorie content of the power increases.But muscle tissue during hunger strike, on the other hand, is burned quickly. This is called yo-yo effect: as a result, with every stage of starvation in the body there is less and less and less fat muscle tissue.Therefore, you can drive yourself to the metabolic corner, you need to get out of which it needs to be long and painful.During a hunger diet, weight loss occurs in many ways due to the loss of lymphoid tissue and muscle fibers, and not fat, which does not give up and left the last. Losing weight during hunger will surely be clear, but the loss will be temporary, and almost certainly will return more harm and weight.Hungry diet almost always ends the same: food damage.First, as it is impossible to suddenly sit down at 500-700 (as well as 1200-1500) KCAL daily, and second, this will be facilitated by depression that develops against the background of loss of nutrients. Therefore, the suggestions of scientists and experts: to lose weight are important if they are gradually, with a deficiency of no more than 20% of your calories.It is a strategy that can ultimately produce stable results.
Diet with carbohydrate restrictions. Delay
In a large number of popular diets there is a common feature - a decrease in carbohydrate consumption.This is a very important detail, as in addition to the calorie balance, which also determines the storage or burning of fat, weight can vary -due to the water detained.So: Carbohydrates are delayed in the water body.Not fat, but just water.In medium sizes, one has a power supply in about 0.5 kg of carbohydrates (this substance is called glycogen, located in the liver, muscle, blood flow and is essential for life support and immunity).But important detail: Each 1 g of carbohydrates postpones 3 g of water again.
Therefore, if glycogen reserves are depleted (for example, not eating carbohydrates), then the body can lose 1-2 kg quickly, literally within 1-2 days due to the decline in carbohydrate reserves and, therefore, more "flowing" the water collected by this carbohydrate.(In detail how it works, we explain in the text of Lyle McDonalda: Rule 3500 kcal = 0.5 kg). This loss will not be associated with burning subcutaneous fat, but will be visible on the scale. Once you start taking carbohydrates again (eating spaghetti, rice, buckwheat, bread) - the liquid will return to your body again. And this is normal. Which recommends receiving 50-55% of calories from carbohydrates-this is great.However, the rapid effect of any diet with calories gives myths about their magic effectiveness on the first day.But let's look at just one step further and list the disadvantages:
- Due to carbohydrate restrictions, not the fat layer is lost, but the operating reserves (glycogen) are depleted and the water connected by it is abandoned.Your body is not more beautiful and proportional, it only becomes 1-2 kg less than the liquid in it.
- This is a temporary phenomenon - to the first part of the first carbohydrate.Are you ready to eat carbohydrates again (completely leaving bread, pasta, rice, buckwheat, all sweet)?
- This is a limited phenomenon-glikogen in the body up to 0.5 kg, which means that more than 1-2 kg in this method will not work.Therefore, in this figure, in most cases, the "weight loss" ends.
- This can worsen the mood, brain activity (carbohydrates - the main fuel of the brain), cause irritation, and worsen immunity.
But what are the advantages of undeniable carbohydrate restrictions:
- Carbohydrates are delicious and easy to compile calorie norms.Carbohydrate restrictions allow you to look carefully your diet and generally facilitate calorie control.
Conclusion: It doesn't make sense to limit all carbohydrates (unless it is useful for eating less sugars), it is best to limit calorie content in their framework.There is no taste in the water "flowing".
Diet reviews and how they actually work
“Kremlin diet”
The point: This is what the compiler writes: Carbohydrates are your enemies, they are from carbohydrates that they get fat.Do not eat carbohydrates and lose weight.Only protein and a few fatty products are allowed on the diet: meat, fish, eggs, vegetables-bruises.Then, after the first stage of the diet, it is allowed to add slightly carbohydrates. How to act actually: due to a decrease in glycogen supply, on the first days of the diet, weight loss due to water drain will occur.In addition to losing water on the kremlin diet, losing weight (muscle and fat) with kcal deficiency is also possible. Every 7-8 thousand kcal = plus/minus 1 kg (depending on it, they eat too many norms for 7-8 thousand kcal or otherwise-they eat with the same deficit). What to do: eat carbohydrates and don't worry about anything.Users 10-20% less than your calorie norm + don't go to fairy tales so as not to lose muscle tissue.
Diet kefir
The point is: a little meat, a vegetable, a lot of kefir.Kefir can be taken when you want and as much as you want. As it is: (as before) the moisture-2 kg moisture in the first days is due to the reduction of carbohydrates (in meat, vegetables and kefir is very small).Losing 1 kg of muscles and fats for every 7-8 thousand kcal deficiency (or a set of 1 kg of fat if it turns out to the meat and kefir to eat from the top of your personal norm). What to do: eat meat (or other foods), drink kefir (or other moisture) and don't worry about anything.Users 10-20% less than your calorie norm + don't go to fairy tales so as not to lose muscle tissue.
How to lose weight: Practice
Now that you are very familiar with the scientific -based theory of weight loss and psychological traps, we will provide some more useful practical chapters in weight loss (restrictions on nutritional calorie content).Experts write that only 10% of those who lose weight have managed to maintain their results for a long time.In other sources, they wrote that 95% of the weight was returned in 1-5 years. We hope that if you read all the things that are written for this chapter, then you greatly increase your chances of achieving 5%successful.
How to know your calorie norms.Subtleties and nuances
In 1990, the formula was developed by the Miffin-San General Formula, which is considered one of the easiest and most accurate to calculate energy requirements.It is in accordance with this formula that the calculator considers. The following is an example of calculating calorie norms: an easier way to calculate your daily energy cost is to multiply 30-35 kcal weight.The larger and the more active a man, the more you need to focus on the upper boundaries.Women need to pay more attention to lower boundaries.For example, the use of estimated calories for a woman: 60 kg * 32 (medium train) = 1920 kcal.
Where to start losing weight and how to stop.
After reading this chapter, you have taken the first important step.Back to this text every time you have difficulty and find answers.We will remind the most important thing where you should start to lose weight and how we act in this case. Here are the most important principles that will help you achieve long success:
- Realizing that the innovation you will do in your life is forever. How do you see not only genetics, but also your lifestyle, how and what you eat, what you do.If the change of habits is temporary, then the result of weight loss will also be temporary.
- Act as soon as possible, as small as possible.Don't force yourself to change your life at once - because, most likely, it won't work.In spirit and desire, it will not work for a long time.Enter no more than 1 new habit per month.Start, for example, just by watching how you eat: just get used to calculating calories and understanding how much kcal you eat a day.Then -gradually introduce new habits: for example, buy a few pounds of vegetables and fruits every few days (or at least a few times a week).Do not act significantly, enter this mode gradually and comfortably as possible -after all, it is for a while, so there is no point in rushing.
- Be careful and sensitive to yourself.Don't forget to encourage yourself with rewards for useful new habits, give yourself a link (pampering yourself with your favorite products, even if they do not look "healthy"), remember that 10-20% of your diet is recommended to consist of "dangerous" products and generally make your diet from what you like.After all, these power rules are now forever - let them be comfortable.
- Engaged in physical activity.This guarantees that you will feel better than yourself and will lose weight for the most part with fat reserves, not muscles.At the same time, choose the lesson you like.Even a regular walk is a very useful exercise, stop it.
- Put your healthy preference for your lifestyle.Try to improve the importance of training in your schedule for the highest priority.In the end, this will have a positive impact on both work and family.
- Get the joy of the process.This is the most important part of this process.We believe that losing weight is easier, pleasant and experience along the way for most of the fun emotions.
Thank you for reading and for your wishes!Everything will succeed!Take care of yourself!