On the road to weight loss, you expect a lot of underwater boulders, cobbles and pebbles, where you will learn from this text. I the process of losing weight is the most important – your daily comfort, as this approach to life and nutrition, and begins to attach itself that you will inevitably change. Be gentle, kind, neat, attentive to himself in this way.
Energy balance and calories
The first and most important thing to study and understand – is a simple and intuitive law of energy balance. It will say on it reads as follows: "calories eat more than you use, oppdal I weight, is a less to lose I weight". It doesn't matter what products or dishes were recruited calories. Also it doesn't really matter how much was eaten I proteins, and carbohydrates fat. Each person has its own intake of calories (depending on and body size activity level) – no ballpark figure will give the calculator "Calculate calories" under the logo of the Sosnica. If you want to lose I weight eat 10-20% is a less of this norm. That is all, the rest is secondary. Similar experiments I different years, and the result was the same: all the participants have gone down I weight I during calorie deficit regardless of the foods from which they came. Decided total calorie deficit. There was also a strange study calorie deficit not losing weight, men since it appeared in the everything is in order — the subjects of bart lied.
It is possible to eat even just a fast food restaurant, men with a calorie deficit and still lose I weight?! Yes, that is correct! Such an experiment is also conducted (and time). One of the most famous: high school teacher John Cisna I school of experiments I science decided to eat 3 months exclusively I fast food. I during these 3 months, have lost John 17 kg, and so it is impressed on he decided to extend the experiment for another 3 months. Experiment with A similar fast food let University student Jared Fogle earned to become the face of the company . He weighed 193 kg on the growth of 185 cm, Men one day his life changed after he began to eat a deficit of calories. He invented a diet with a deficit: 18-inch Turkey club for lunch, a sandwich with vegetables for dinner + box with a coke and a packet of baked potato chips. For the first 3 months he lost 42 kg, an increase of 111 kg, thanks to this diet with a deficit of calories. For weight loss (not health) matters how much you eat (calories), not what it is. Jared Fogle has gone down I weight from 193 to 82 kg per year of supply deficit calories.
Why not starve for weight loss
The first thing that comes to mind when you have gone through the law of energy balance "the greater the deficit, the greater the weight on". That is if you can't eat at all, or it is very at (300-500 kcal per day), is it possible to lose weight quickly. Of course, it will give short-term effect, men who will ultimately make it even worse: a reversal will be inevitable, because people may simply not a long time to eat below the level of the metabolism of basic. (for the average 30-year-old woman, 160 cm height and weight of 60 kg – basic metabolic rate of about 1,300 kcal per day, and the total price is about 2000 kcal/day). It is very useful to remember the famous Minnesota "h" experiment 1944: when you are under the guidance of the male group of scientists on a voluntary set long calorie diet which is under the bondage of sin base metabolic rate (the average calorie intake of the participants in the hungry phase was 1,570 kcal per day I six months). That's what happened with the subjects and will happen to anyone who dares a long time to eat under the level of their basic metabolism:
- appeared apathy, decreased interest I discussions and previous topics hot for them;
- increased irritability and aggressiveness, frequent outbursts of anger;
- reduced average speed (up to fixed was the average heart rate of 55 beats per minute, and after eight 35 the body goes into power save mode);
- frequency for emptying of the rectum has been extremely rare – no if I go a week;
- blood volume reduced by 10%, the size of the heart is reduced;
- appeared swelling of the face, ankles, knees, any rough skin;
- appeared dizziness, muscle pain, I call your ears, worsened coordination;
- reduced libido and then disappeared completely, his testicles began to produce fewer hormones, reduced sperm count, they are a less mobile;
- a of had with mental health: scientists have identified by means of tests, with the participants hypochondria, depression, hysteria.
If you are a long time to eat a deficit of calories below the basic metabolic rate, over time, you can have the same symptoms as that of the participants I experiment. Consequences Almost always one of failure after the famine are as follows: the set of even greater weight than to fasting, usually because of the fatty tissue, and the body will begin to be more active to stock up, as soon as increases your calorie intake. Men muscle tissue during the hunger strike, on the contrary burned quite quickly. This effect is called the yo-yo: as a result of the stage of every firm I the body is a smaller and a less muscle and more fat. In this way can you in you into a metabolic corner, and out from this would be long and painful. While hungry diets weight loss happens I a large extent of the point because of the lymphoid tissue and muscle fiber, not fat, that does not give and goes up I last. Weight press under the firm, of course, is obvious, men this will temporary loss be, and almost certainly will return even greater damage and weight. Kv diet almost always ends in the same way no food stall. First, because dramatically it is impossible, and for always sitting at 500 to 700 (and even 1200-1500) calories a day, and for the other it will help to develop the background of the press of the nutrients depression. Therefore, It is advice from the experts and researchers: to lose weight is essential, where it is possible, gradually, the deficit of not more than 20% of the calorie intake. Such a strategy can give a stable result.
Diet with restriction of carbohydrates. Water retention
I have a large number of popular diets have a common symptom – reducing the consumption of carbohydrates. This is a very important detail, because I in addition, to balance the calorie implies including or storage, fat burning, body weight can change due to the water retained. So: carbs hold water in the body. Not fat, men bare water. I no average size person there is no operational reserve energy I the form of approximately 0.5 kg of carbohydrate (a substance called glycogen I liver, muscles, blood flow and important nutrients and immunity). Men an important detail: carbohydrates each contains 1 gram of the 3 grams of water.
So if glycogen stores Deplete (like not eating carbs), the body is able to very quickly, literally I days to lose 1-2 1-2 kg because of the declining reserves of carbohydrates, and therefore, more "plum" water of the this that carbohydrate reserves is associated with. (More about how this works, we have described I the text from Lyle McDonald: Rule 3500 kcal = 0.5 kg). The loss will have This relation to fat reduction, men will be visible on the scale. Again you will begin to eat carbohydrates (eat spaghetti, rice, buckwheat, bread) — liquid I the body back. And it is good. Who recommends 50-55% of the calories are carbohydrates from is good. However, a quick effect, which is given in the first days of some a calorie diet with limited, supports the myth of the sinus miraculous effect. Men let us see naked a step further and list the cons:
- By limiting carbohydrates is lost is not body fat, and reserves depleted operational energy (glycogen) are those associated with water. The body becomes more beautiful and proportionate, it is naked to the 1-2 kg is one less liquid.
- This is a temporary phenomenon – god until the first part of carbohydrates. Are you ready for more never eat carbohydrates (give up bread, pasta, rice, buckwheat, sweet naked)?
- This is a limited phenomenon glycogen bart up the I body of 0.5 kg, which means more 1-2 kg I method "merge" will not work. Therefore, in this figure, the vast majority of cases "the emphasis on" ends.
- It can affect the mood, brain activity (carbohydrates – the main fuel the brain), can cause irritability, affect the immune system.
Men it is is clear plus restriction of carbohydrates:
- Delicious is Carbohydrates and they are easy to sort out your caloric consumption. Restricting carbs allows you to look carefully at the diet and generally facilitates the control of incoming calories.
Conclusion: it makes no sense to restrict all carbohydrates (except what is useful to eat a smaller simple sugars), it is better to limit the calories I their framework. It makes little sense to "drain" the water.
Diets Overview of how they work and
"The kremlin diet"
The essence: it is to write compilers: a carbohydrate is your enemy, it is from before carbohydrates fat. Carbohydrates Not eat, and you will lose weight. The diet is bare allowed a little protein-fat foods: meat, fish, eggs, vegetables and fruit. So, after the first of the phases, the diet is allowed to little by little add carbs. How actually works: because of the of the shops the breakdown glycogen, in the first days of the diet you will be due to weight loss drainage. At the top of the pressure of the water on the Kremlin diet is possible, and tap of the body weight (muscle and fat) and of loss kcal. Every 7-8 thousand kcal = plus/minus 1 kg (depending on the overeat norm for these 7-8 thousand calories or Vice versa — ate the same loss). What you should do: eat carbs and not worry about the flood. Consume 10-20% is a less calories of sine + do fiznagruzki, in order not to lose muscle mass.
Kefir diet
The bottom line: a little meat, vegetables, lots of yogurt. Kefir can drink when they want they want and how. How works actually: (as well as all the previous ones, press on the water by 1-2 kg I the first few days because of the reduction of carbohydrates (meat and vegetables yogurt it is very small). Press 1 kg of fat and muscles I every 7-8 thousand kcal deficit (or a set of 1 kg of fat if you get with the meat and yogurt to consume I excess of your personal standards kcal). What you should do: eat meat (or other food), drink kefir (or humidity) and not worry about the flood. Consume 10-20% is a less calories of sine + do fiznagruzki, in order not to lose muscle mass.
How to lose weight: practice
Now, when you are familiar with the deep scientific theory constituted about sound and weight loss psychological pitfalls, we will give several practical chapters on your journey of weight loss (limiting caloric intake). They write the bare expert on 10% of those who lose weight manage to keep up I a long time. Another source known to write as much as 95%, thinner back lost within 1-5 years. We hope if you read everything that was written before this Chapter, you will I a great extent to increase the chances of successful 5%.
How do you eat on calorie consumption. The subtleties and shades
I 1990, was designed formula Mifflin-San Jeora, which is considered one of the most simple and accurate to calculate the energy demand. The formula considering This calculator. Her is an example of the calculation of calories: an easier way to calculate the total daily energy consumption is to multiply your body weight 30-35 kcal. The larger and more active a man is, the more you need to focus on the upper limit. Women need to pay more attention to the lower limit. For example, calorie the estimated consumption for women: 60 kg * 32 (moderately trained) = 1920 calories.
How to start a weight loss and not how to stop.
After reading this Chapter, you have already taken an important first step. Come back to this text each time you are experiencing difficulties, and the letter for the answer. We remember the main reason you should start losing weight and whether we were acting I in this case. Her are the main principles that will help you to achieve long-term success:
- On the changes, Realize you're going to implement I my life forever. How you see is not bare genetics, men are also a result of your lifestyle, and how you eat what, what you are doing. Changes If I habits will be temporary, the results of the weight-loss will also be temporary.
- Go as slowly as possible, the maximum I small step. Force you to change your life once and as a whole – because, most likely, it will not work. On the enthusiasm and determination to go on for a long time it will not work. Type 1 new habit per month. For example, Start to observe how you eat: it is bart to be used to count calories and understand about how scabies calories you ate for the day. Then gradually introduce new habits, for example, degrees buy a couple of pounds of vegetables and fruit every couple of days (or, I least a couple of times I week). Deal with suddenly Not go into this to mode gradually and comfortably – it is always, so hurry up makes no sense.
- Be careful and very for him sensitive. Do not forget to encourage yourself with a reward for new healthy habits, degrees offer relief (treat yourself to the favorite food, although they do not seem "healthy"), you must keep in mind 10-20% of the diet even is recommended to do the conventionally "bad" food in general and make your diet that you really love. Because the mat of these rules with you now for always – they can be as comfortable as possible.
- Exercise. This ensures that you lot will feel better and will go down I weight most of fat reserves, are the muscles. It will select noah for the sin of taste. Normal walking is a useful exercise it is enough to dwell on it.
- Healthy Put your lifestyle a high priority. Try to increase the importance of training I the schedule of the highest priority. This I will ultimately positively affect the work and family.
- Enjoyment of the process, from. This is the most important part of the process. We believe in to lose weight, better great experience on this way for the site of positive emotions.
Thank you for reading and for your desire! Will succeed! Take care of yourself!