On the way to lose weight, many underwater rocks, paved and just pebbles await you, that you will discover from this text.Losing weight, the most important thing is your daily comfort, because it is an approach to life and nutrition, which begins to adhere, you will inevitably change.Be careful, kind, prudent, attentive to yourself on this path.
Energy and calories
The first and most important is that it is necessary to study and understand is a simple and understandable law of energy balance.In words, it looks like this: "Eat more calories you spend - gain weight, less - you lose weight."Regardless of the type of food or dishes noted by calories.In addition, regardless of the amount of protein, fat and carbohydrates in the eaten. Each person has their own calorie standard (depending on body size and activity) - "calculating the calorie standards" for jogging logo will give an approximate figure. If you want to lose weight, you should eat 10 to 20% less than this standard.That's all, the rest is secondary. Similar experiences were carried out during the different years and the result was almost the same: all the participants lose weight with a shortage of calories, regardless of the food from which they came.He decided on the deficiency in global calories. There was even a strange study, where the calories were not lost during a shortage, but it turned out that everything was in order - the subjects simply lied.
In other words, you can at least eat in a fast food cafe, but with a shortage of calories while losing weight?!Yes, it's true! Such an experience has also been carried out (and more than once).One of the most famous: a secondary teacher John Tsisna, as part of a school experience on the natural sciences, decided to eat 3 months exclusively in fast food.During these 3 months, John lost 17 kg and it was so struck by him that he decided to extend his experience for 3 additional months.A similar experience with fast food allowed a student at Jared Voglu University to win a company's face.He weighed 193 kg with an increase of 185 cm.But one day, his life changed radically, after starting to eat with a shortage of calories.He himself found a deficiency diet: a passage sent of 18 centimeters with a turkey for lunch, a sandwich sandwich for dinner + a cola box and a packet of croustilles in the oven.During 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 how much you eat (in calories), not exactly.Jared Vogl lost 193 to 82 kg per year of nutrition with a calorie deficiency.
Why is it impossible to starve to lose weight
The first thing that comes to mind is after having encountered the law of energy balance "the more shortage, the more weight loss".In other words, if not at all, or there are very few (300-500 kcal per day), so you can quickly lose weight.Of course, this will give a short -term effect, but in the end, it will only increase: the backtrack will be inevitable, because a person is simply not 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 around 1300 kcal per day, and the total standard is around 2000 kcal / day).It is very useful to recall the famous "hungry" experience of Minnesotsky from 1944: when, under the supervision of scientists, the group of the group sat voluntarily on a long -term diet with caloric content just below their basic metabolism level (on average, the caloric content of participants in experience in the hungry phase was 1570 kcal per day for six months).Here is what happened to the subjects and will arrive at all those who will decide to eat for a long time below the level of their own basic metabolism:
- Apathy has appeared, the interest in discussions and previously hot subjects has decreased;
- Irritability and aggressiveness have intensified, anger epidemics have become more frequent;
- The average heart rate decreased (before famine, the average pulse was 55 beats per minute, then - only 35, the body moved to the energy energy diet);
- The rectum emptying frequency has become extremely rare - once a week;
- The volume of blood decreased by 10%, the size of the heart has decreased;
- edema of the face, knees and ankles has appeared, coarse skin;
- The dizziness, the muscles, the ringing in the ears appeared, the coordination has worsened;
- The libido decreased, then completely disappeared, the testicles began to produce fewer hormones, the number of sperm has decreased, they became less mobile;
- There were mental health problems: scientists identified hypochondria, depression and hysteria with tests between many participants.
If you eat for a long time with a shortage of calories below your level of basic metabolism, over time, you can have the same symptoms as participants in experience.Almost always the consequences of degradation after hunger are as follows: an even higher weight of weight than before fasting, and generally due to adipose tissue - the body will start to reserve the reservesMore actively as soon as the calorie content of the power to increase.But muscle tissues during a hunger strike, on the contrary, are burned fairly quickly. This is called the Yo-Yo effect: as a result, with each star of famine in the body, there are fewer and fewer muscle tissues and more and more fat.So, you can lead to a metabolic angle, you will have to get out of it, which should be long and painful.During hungry diets, weight loss occurs in many ways due to the loss of lymphoid tissues and muscle fibers, not fat, which does not give up and does not leave the last. Weight loss during famine will certainly be obvious, but this loss will be temporarily and will almost certainly make even more harm and weight.The hungry diet almost always ends the same thing: a food failure.First, because it is impossible to sit suddenly and forever at 500-700 (and even 1200-1500) kcal per day, and secondly, this will be facilitated by the depression which develops on the context of the loss of nutrients. Therefore, the recommendation of scientists and experts: losing weight is significant if possible, with a deficiency not exceeding 20% of your calories.It is such a strategy which, in the end, can give a stable result.
Diet with carbohydrate restriction. Deadline
In a large number of popular regimes, there is a common characteristic - a decrease in the consumption of carbohydrates.This is a very important detail, because in addition to the balance of calories, which also dictates storage or burning of fat, body weight can vary due to limited water.Thus: carbohydrates are delayed in the body of water.Not fatty, but just water.In average size, a person has an operational energy supply in the form of approximately 0.5 kg of carbohydrates (this substance is called glycogen, is located in the liver, muscles, blood flow and important for support for life and immunity).But an important detail: each 1 g of carbohydrates delay additional 3 g.
Therefore, if glycogen reserves are exhausted (for example, not to eat carbohydrates), the body is capable of losing 1-2 kg very quickly, literally in 1 to 2 days due to a decrease in carbohydrates and, therefore, even more "draining" water than these carbohydrate reserves are binding.(In detail how it works, we described in the text of the Lyle McDonalda: the 3500 kcal rule = 0.5 kg). This loss will not be linked to the combustion of subcutaneous fat, but will be visible on a scale. As soon as you start consuming carbohydrates again (eat spaghetti, rice, buckwheat, bread) - liquid will return to your body. And that's normal. Who recommends receiving 50 to 55% of carbohydrate calories - it's great.However, the rapid effect that any diet with calories gives myth on their miraculous effectiveness in the very first days.But let's look a little further and list the drawbacks:
- Due to the restriction of carbohydrates, not the fat layer is lost, but the operational energy reserves (glycogen) are exhausted and the water connected by them is left.Your body does not become more beautiful and proportional, it becomes just 1 to 2 kg less than liquid.
- This is a temporary phenomenon - at the first good part of the carbohydrates.Are you ready to eat carbohydrates again (completely abandon bread, pasta, rice, buckwheat, all sweet)?
- It is a limited-glycogenic phenomenon in the body up to 0.5 kg, which means that more than 1 to 2 kg on this method will not work.Consequently, on this figure, in the vast majority of cases, "weight loss" ends.
- This can worsen mood, brain activity (carbohydrates - main brain fuel), cause irritability and worsen immunity.
But what are the undeniable advantages of carbohydrate restrictions:
- The carbohydrates are delicious and it is easy to sort the standard of calories.The restriction of carbohydrates allows you to look carefully at your nutrition and generally facilitates the control of incoming calories.
Conclusion: This has no sense to limit all carbohydrates (except that it is useful to eat less simple sugars), it is preferable to limit the calorie content in their frame.There is not much sense in "draining" water.
Preview of the diets and how they work exactly
"Diet Kremlin"
The main thing: this is what compilers write: carbohydrates are your enemy, it is from carbohydrates that they grow.Do not eat carbohydrates and lose weight.Only slightly fatty proteins and products are authorized on diet: meat, fish, eggs, fruits vegetables.Then, after the first stages of the diet, it is allowed to add the carbohydrates a little. How actually acts: due to the exhaustion of the glycogen supply, in the first days of the food, weight loss due to the water drain will occur.In addition to the loss of water on the kremlin diet, the loss of living weight (muscles and fat) with a Kcal deficiency is also possible. Every 7 to 8 thousand kcal = more / minus 1 kg (depending on this, they too eat the standard at these 7 to 8 thousand kcal or vice versa, they ate with a similar deficit). What to do: eat carbohydrates and don't worry about anything.Consume 10 to 20% less than your caloric standard + Do not go to fables so as not to lose muscle tissue.
Kéfir regime
The main thing: a little meat, vegetables, a lot of kefir.Kéfir can be drunk when you wish and as much as you wish. As actually acts: (like any previous one) Loss of humidity-2 kg in the first days due to the reduction of carbohydrates (in meat, vegetables and kefir, it is very small).The loss of 1 kg of muscles and fat for each deficiency of 7 to 8 thousand kcal (or a set of 1 kg of fat if it turns out with meat and kefir to consume above your personal Kcal standard). What to do: eat meat (or any other food), drink kefir (or any other humidity) and don't worry about anything.Consume 10 to 20% less than your caloric standard + Do not go to fables so as not to lose muscle tissue.
How to lose weight: practice
Now that you deeply know the theory scientifically based on weight loss and psychological traps, we will give a few more useful practical chapters on your weight loss path (restrictions on the calorie 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 up to 95% of the weight remained lost in 1 to 5 years. We hope that if you read carefully everything that has been written in this chapter, you are increasingly increasing your chances of achieving 5%.
How to discover your calorie standard.Subtleties and shades
In 1990, the formula was developed by the Mifflin-San General formula, which was considered one of the simplest and most precise to calculate energy needs.It is according to this formula that the calculator considers. Here is an example of calculating calorie standards: an easier way to calculate your total daily energy costs is to multiply body weight from 30 to 35 kcal.The larger and more active man, the more you need to focus on the upper limit.Women have to pay more attention to the lower border.For example, approximate caloric consumption for a woman: 60 kg * 32 (trains moderately) = 1920 kcal.
Where to start losing weight and how not to stop.
After reading this chapter, you have already made an important first step.Return to this text whenever you encounter difficulties and look for answers.We will recall the most important thing where you should start losing weight and how will we act in this case. Here are the most important principles that will help you succeed in the long term:
- Know that the innovations that you will implement in your life are eternal. What you look like 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, the results of the weight loss will also be temporary.
- Act as slowly as possible, as small as possible.Do not force yourself to change your life at the same time and entirely - because, most likely, it will not work.On an enthusiasm and a will, it will not work long.Enter no more than one new habit per month.Start, for example, only looking at how you eat: get used to the calories and understand how much you ate during a day.Then - gradually introduce new habits: for example, buy a few kilos of vegetables and fruit every two days (or at least a few times a week).Do not act strongly, enter this gradually and as comfortable mode as possible - after all, it is forever, so there is no interest in rushing.
- Be very prudent and sensitive to yourself.Do not forget to encourage yourself with a reward for new useful habits, give yourself links (shit your favorite products, even if they do not seem to be "healthy"), do not forget that 10 to 20% of the diet is even recommended to be composed of conditionally "harmful" products and generally do your diet from what you really like.After all, these rules of power are now eternal - leave them as comfortable as possible.
- Engage in physical activity.This guarantees that you will feel much better than you and will lose weight for most fat, not muscles.At the same time, choose a lesson to your liking.Even ordinary walking is a very useful exercise, stop.
- Put your healthy priority for your lifestyle.Try to increase the importance of training in your schedule at the highest priority.In the end, this will positively affect work and 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.
Thank you for reading and for your desire!Everything will work!Take care of yourself!