On the way to losing weight, many underwater rock, cobblestones and only pebbles await you that you will get to know from this text.While losing weight, the most important thing is your daily comfort, as this is an approach to life and nutrition that begins to inevitably change.Be careful, friendly, careful, aware of this path.
Energy balance and calories
The first and most important thing is that it is necessary to study and understand, is a simple and understandable law of energy balance.In words, it sounds as follows: "Eat more calories than you spend - weight, less - you lose weight."It doesn't matter what kind of food or dishes were achieved by calories.It also doesn't matter how much proteins, fats and carbohydrates were in the food. Each person has their own calorie standard (depending on the size of the body and activity) - the calculator "calculation of the calorie standards" for the jogging logo results in an approximate number. If you want to lose weight, you have to eat 10-20% less than this standard.This is all, the rest is secondary. Similar experiments were carried out in different years, and the result was roughly the same: all participants lose weight with a lack of calories, regardless of the food they came from.He decided the total calorie deficiency. There was even a strange study in which the calories were not lost in the event of a deficiency, but then it turned out that everything was fine - the test subjects are just lodging.
That means you can eat at least in a fast food café, but with a lack of calories and still lose weight?!Yes, that's right! Such an experiment was also carried out (and more than once).One of the most famous: A secondary school teacher John Tsisna as part of a school experiment to science decided to eat for 3 months exclusively on Fast food.For these 3 months, John lost 17 kg and this was so impressed by him that he decided to extend his experiment by another 3 months.A similar experiment with fast food made it possible for a student at the Jared Voglu University to earn a face of the company.He weighed 193 kg with an increase of 185 cm.But one day his life changed dramatically after starting to eat with a lack of calories.He himself had a malnutrition: an 18-centimeter destruction with a turkey for lunch, a sandwich for dinner+a can of cola and a pack of baked potato chips.In the first 3 months he lost 42 kg for one 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) and not exactly what.Jared Vogl lost with a lack of calorie from 193 to 82 kg per year.
Why is it impossible to starve to lose weight
The first thing that comes to mind after the meeting with the law of the energy balance is "the more lack, the more weight loss".That means that if at all, or there are very few (300-500 kcal per day), then you can quickly lose weight.Of course, this will have a short -term effect, but in the end it will only get worse: the rollback will be inevitable, since a person is unable to eat under the degree of the basic metabolism for a long time.(For an average of a 30 -year -old woman, a height of 160 cm and a weight of 60 kg - a base metabolism of around 1300 kcal per day and the total standard about 2000 kcal/day).It is very useful to remember the famous Minnesotky experiment from 1944.Here is what has happened to the topics and will happen to everyone who will decide for a long time below the level of their own basic metabolism:
- Apathy appeared that interest in discussions and previously hot topics decreased.
- Timmondness and aggressiveness increased, the outbursts of anger became more common;
- The average heart rate decreased (before hunger the average impulse was 55 strokes per minute, and then only 35 the body moved into the energy -saving regime);
- The frequency of emptying the rectum 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 appeared, some of the tuned skin;
- Dizziness, muscles, ringing in the ears, the coordination worsened;
- The libido took off and then completely disappeared, the testicles began to produce fewer hormones, the number of spermatozoa, they became less mobile.
- There were problems with mental health: scientists have identified hypochondria, depression and hysteria with tests with many participants.
If you eat a lack of calories under your basic metabolism for a long time, you have the same symptoms over time as the participants of the experiment.The consequences of collapse after hunger are almost always as follows: a number of even greater weight than before fasting and normally due to fatty tissue - the body begins to make reserves more active as soon as the calorie content increases the power of strength.But muscle tissue during a hunger strike is burned pretty quickly. This is referred to as a yo-yo effect: As a result, with every phase of hunger in the body, there is less and less muscle tissue and more and more fat.So you can get yourself into an angle of metabolism, you have to get out what has to be long and painful.During hungry diets, weight loss occurs in many ways due to the loss of lymphoid tissues and muscle fibers and not on fat that do not give up and hold the leaves. The weight loss during hunger will certainly be evident, but this loss will be temporary and will almost certainly return even more damage and weight.The hungry diet almost always ends: a collapse of food.First, because it is impossible to sit at 500-700 (and even 1200-1500) KCAL per day, and secondly, this is facilitated by the depression, which develops against the background of the nutrient loss. Therefore, the recommendation of scientists and experts is: if possible to lose weight, it is important with a deficiency of no more than 20% of your calories.It is such a strategy that a stable result can ultimately achieve.
Diet with carbohydrate restriction. Water delay
In a large 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 the calories, which also determine the storage or combustion of fat, the body weight can vary due to the reserved water.So: carbohydrates are delayed in the water body.Not fat, but only water.In medium sizes, a person has an operational energy supply in the form of around 0.5 kg of carbohydrates (this substance is referred to as glycogen, is in liver, muscles, blood flow and important for life support and immunity).But an important detail: 1 g of carbohydrates each delays another 3 g of water.
If the glycogen reserves (for example no carbohydrates eat) are exhausted, the body can literally lose 1 to 2 kg within 1-2 days due to a decrease in carbohydrate reserves and therefore even more "the" dismissing "of water that tie these carbohydrate reserves.(In detail how it works, we have described in the text from the Lyle McDonalda: the Rule 3500 KCAL = 0.5 kg. This loss is not related to burning subcutaneous fat, but visible on the scales. As soon as you consume carbohydrates again (spaghetti, rice, witness, eat bread) - returns to your body.Recommends 50-55% of the calories from carbohydrates that are great.
- Due to the restriction of carbohydrates, the fat layer is not lost, but the operating energy reserves (glycogen) are exhausted and the water connected by them remains.Your body is not more beautiful and more proportional, it becomes only 1-2 kg less than the liquid in it.
- This is a temporary phenomenon - for the first good part of the carbohydrates.Are you ready to eat carbohydrates again (bread, nuda, rice, bösche, give up everything sweetly)?
- This is a limited phenomenon in the body up to only 0.5 kg, which means that more than 1-2 kg does not work with this method.Therefore, in most cases the "weight loss" ends in this figure.
- This can worsen the mood, brain activity (carbohydrates - the main fuel of the brain), cause irritability and worsen immunity.
But what are the undisputed advantages of carbohydrate restrictions:
- Carbohydrates are delicious and it is easy to sort the calorie norm.With the restriction of carbohydrates, you can carefully look at your diet and generally facilitate control of incoming calories.
Conclusion: It makes no sense to limit all carbohydrates (except that it is useful to eat less simple sugar).It is better to limit the calorie content within your framework.There is no point in "draining" water.
Overview of diets and how exactly they work
"Kremlin diet"
Conclusion: The compilers write: carbohydrates is their enemy, it comes from carbohydrates that they get fat.Do not eat carbohydrates and lose weight.Only protein and slightly high-fat products are permitted in nutrition: meat, fish, eggs, vegetable fruits.Then, after the first phases of the diet, it can add a little carbohydrates. How actually works: Due to the exhaustion of glycogen supply in the first days of nutrition, weight loss occurs due to water outflow.In addition to the loss of water on the Kremlin diet, the loss of life weight (muscles and fat) with a KCAL deficiency is also possible. Every 7-8,000 kcal = plus/minus 1 kg (depending on this, they exaggerate the standard with these 7-8,000 kcal or vice versa with a similar deficit). What to do: eat carbohydrates and don't worry about anything.Consume 10-20% less than your calorie norm + do not go to the fables so as not to lose muscle tissue.
Kefir diet
Conclusion: a little meat, vegetables, lots of kefir.Kefir can be drunk if you want and as much as you want. As actually: (like all previous) loss of moisture 1-2 kg in the first few days due to the reduction of carbohydrates (in meat, vegetables and kefir is very small).The loss of 1 kg of muscles and fat for every 7-8,000 kcal deficiency (or a set of 1 kg fat if it turns out to be meat and kefir to consume your personal standard of the KCAL from above). What to do: eat meat (or another food), drink kefir (or other moisture) and don't worry about anything.Consume 10-20% less than your calorie norm + do not go to the fables so as not to lose muscle tissue.
How to lose weight: practice
Now that they are deeply familiar with the scientifically based theory of weight loss and psychological pitfalls, we will give a few useful practical chapters about their weight (restrictions on the calorie content of the nutrition).Experts write that only 10% of those who lose weight keep the result for a long time.In another source, you write that up to 95% of the weights are lost within 1 to 5 years. We hope that you will carefully read your chances of successful 5%if you read everything that was written in this chapter.
How to find out your calorie norm.Fine and nuances
In 1990 the formula was developed by the formula of Mifflin-San General, which is considered one of the simplest and most accurate for calculating the energy requirement.According to this formula, the calculator takes into account. Here is an example of the calculation of the calorie standards: a easier way to calculate your entire daily energy costs is to multiply the body weight by 30-35 kcal.The larger and more active a man, the more they have to concentrate on the upper limit.Women have to pay more attention from the lower border.For example, an approximate calorie consumption for a woman: 60 kg * 32 (moderately trained) = 1920 kcal.
Where can you start losing weight and should not be stopped.
After reading this chapter, you have already taken an important first step.Return to this text every time you have difficulties and look for answers.We will remind the most important thing where to start losing weight and how we would act ourselves in this case. Here are the most important principles that help you achieve long -term success:
- Recognize that the innovations that you will implement in your life are forever. What they look like is not only genetics, but also the result of their lifestyle, how and what they eat, what they do.If the changes in the habits are only temporary, the results of the weight are temporarily temporary.
- Act as slowly as possible, as small as possible.Do not force yourself to change your life immediately and completely - because it will most likely not work.It will not work on mere enthusiasm and willpower for a long time.Do not enter more than 1 new habit per month.For example, just start by watching you eat: just get used to counting calories and understanding how much you have eaten over a day.Then - gradually introduce new habits: For example, buy a few kilos of vegetables and fruit every few days (or at least a few times a week).Do not act sharply, enter this mode gradually and as comfortably as possible - after all, it is forever, so it makes no sense to rush.
- Be very careful and sensitive to yourself.Do not forget to encourage yourself with a reward for new useful habits, to give yourself left (spoil yourself with your favorite products, even if you don't seem to be "healthy").Remember that 10-20% of the nutrition is even recommended to survive "harmful" products and generally do their diet of what they really love.After all, these power rules are now forever - let them be as comfortable as possible.
- Operate physical activity.This guarantees that you feel much better than you and for the most part with fat reserves, not with muscles.Select a lesson according to your wishes at the same time.Even ordinary going is a very useful exercise.Just stick to it.
- Set your healthy priority for your lifestyle.Try to increase the importance of training in your schedule to the highest priority.Ultimately, this will positively influence both 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 experienced mostly pleasant emotions on the way.
Thank you for reading and your wish!Everything will work!Take care!