On the path of weight loss, many underwater balvas, cobblestones and only gravel await you, which you will learn about this text.In the weight loss process, your daily comfort is the most important, because this is an approach to life and diet, which is beginning to adhere inevitably.Be careful, kind, careful, careful towards yourself on this road.
Energy balance and calories
First and the most important thing is that it is necessary to learn and understand it is a simple and understandable law of the energy balance.The words sounds like this: "Eat more calories than you spend - gain weight, less - lose weight."It doesn't matter what food or meals achieved with calories.Also, it doesn't matter how much protein, fats and carbohydrates they were in eating. Each person has its own caloric norm (depending on body size and activity) - calculator "Calculation of calories" for the jogging logo will give an approximate figure. If you want to lose weight, you have to eat 10-20% less than this norm.This is all, the rest is secondary. Similar experiments were performed in different years, and the result was roughly the same: All participants lose weight with disadvantage of calories, regardless of food they came.He decided the entire lack of calories. There was even a strange study, where calories were not lost in the absence, but then it turned out that everything was fine - the subjects simply lied.
That is, you can eat at least in one fast food cafe, but with a shortage of calories and still lose weight?!Yes, it's right! Such an experiment was performed (and repeatedly).One of the most famous: John Tsišna's high school teacher, as part of the school experiment for natural sciences, decided to eat 3 months exclusively in food speed.For these 3 months, John lost 17 kg and that was so struck that he decided to extend the experiment for another 3 months.A similar fast food experiment enabled the student at the University of Jared Voglu to earn the company's face.He aspired 193 kg with an increase of 185 cm.But one day his life drastically changed after he started eating with a lack of calories.I came up with defects: a 18-inch sent with turkey for lunch, sandwich sandwich for dinner + one can of cola and packaging roasted potatoes chips.In the first 3 months, he lost 42 kg, for the year - 111 kg, thanks to such a diet - the deficit is calorified.For weight loss (but not for health) it is important how much you eat (in calories), not exactly.Jared Vogl lost from 193 to 82 kg of diet with a lack of calories.
Why is it impossible to starve to lose weight
The first thing that falls to mind is after the meeting with the Law of Energy Balance "as many deficiencies, more weight loss".That is, if not, at all, or there are very few (300-500 kcal per day), then you can quickly lose weight.Of course, this will give a short-term effect, but in the end will do it worse: the return will be inevitable, because a person simply cannot eat long below the level of basic metabolism.(For the average of a woman 30 years old, height 160 cm and weight of 60 kg - basic metabolism about 1300 kcal per day, and the total norm is about 2000 kcal / day).It is very useful to recall the famous "hungry" experiments from 1944. year: when the supervision of scientists, the group man voluntarily sat down in a long share of calories (on average, the caloric content of the hunger phase was 1570 kcal per day for six months).Here's what happened to the subjects and will happen to everyone who will decide to eat a long time below the level of one's own basic metabolism:
- Apathy, interest in discussions and previous hot topics appeared;
- Subtraction and aggression intensified, the outbreak of rage became more common;
- Average heart rate (before starvation, the average pulse was 55 beats per minute, and then - only 35, the body moved to energy regime);
- The frequency of emptying the rectum became extremely rare - once a week;
- The strength of the blood was reduced by 10%, the size of the heart decreased;
- The edem of the face, knees and ankles appeared, some rough skin;
- The statement is dizzy, muscles, earbing in ears, coordination deteriorated;
- Libido decreased, then completely disappeared, the testicles began to produce less hormones, the number of sperm decreased, became less mobile;
- There were problems with mental health: scientists identified hypochondria, depression and hysteria with tests among many participants.
If you eat a long time with a shortage of calories under your basic level of metabolism, you can have the same symptoms as participants in the experiment over time.Almost always consequences of fault after hunger are: a set of even greater weight than before fasting, and usually because of the fat tissue - the body will start establishing content to increase calories.But muscle tissue during the hunger strike, on the contrary, they were burned quite fast. This is called yo-yo effect: as a result, with each phase of hunger in the body there are less and less muscle tissues and more and more fat.So you can drive into a metabolic angle, you will need to get out of which you will have to be long and painful.During the hungry child, weight loss occurs in several ways due to loss of lymphoid tissues and muscle fibers, not fat, which is not giving up and leaving and leaving and leaving last. Weight loss during hunger will surely be obvious, but this loss will be temporarily, and will almost certainly return even more damage and weight.The hungry diet almost always ends the same: food failure.First, because it is impossible to suddenly and forever sit at 500-700 (and even 1200-1500) kcal a day, and the other, it will facilitate depression that develops with the background of the loss of nutrients. Therefore, the recommendation of scientists and experts: Weight loss is important if possible gradually, with a lack of no more than 20% calories.Such is a strategy that eventually can give a stable result.
Diet with carbohydrate restriction. Water delay
In the huge number of popular diets there is one common feature - reduction of carbohydrate consumption.This is a very important detail, because in addition to calorie balancing, which also dictates storage or burning fat, body weight can vary due to restraint water.So: carbohydrates late in the body of water.It's not fat, just water.In the middle sizes, the person has an operational energy supply in the form of about 0.5 kg of carbohydrates (this substance is called glycogen, located in the liver, muscles, blood flow and important for life support and immunity).But an important detail: Each of the 1 G carbs delays another 3 g of water.
Therefore, if the reserves are glycogen (for example, they do not eat carbohydrates), then the body can lose 1-2 kg, literally within 1-2 days due to the reduction of carbohydrates and, and even more "drying" leading in the form of water.(As detailed as it works, we described in the text from Lyle McDonald: Rule 3500 kcal = 0.5 kg). This loss will not be associated with the ignition of subcutaneous fat, but will be visible on the scales. As soon as you start consuming carbohydrates again (eat spaghetti, rice, buckwheat, bread) - liquid will return to your body. And that is normal. Who recommends receiving 50-55% calories from carbohydrates - this is great.However, the rapid effect that any nutrition with calories in the first days gives a myth about their miraculous efficiency.But let's just look at one step further and let's listen:
- Due to carbohydrate restrictions, no oily layer is lost, but operational energy reserves (glycogen) are exhausting and water associated with them remains.Your body does not become more beautiful and proportional, it simply becomes 1-2 kg less than the liquid in it.
- This is a temporary phenomenon - to the first good part of the carbohydrate.Are you ready to eat carbohydrates again (completely abandon bread, pasta, rice, buckwheat, everything sweet)?
- This is a limited phenomenon-glycogen in the body up to just 0.5 kg, which means that more than 1-2 kg about this method will not work.Therefore, in this figure, in a large majority of cases, it ends "weight loss".
- This can worsen the mood, brain (carbohydrates - the main fuel of the brain), cause irritability and exacerbate immunity.
But which are undoubtedly the benefits of carbohydrate restrictions:
- Carbohydrates are delicious and easy to solve the calorie norm.Carbohydrate restriction allows you to look carefully to your diet and generally facilitates incoming calories.
Conclusion: There is no point in limiting all carbohydrates (except that it is useful to eat smaller simple sugars), it is better to limit calorie content in the box.There isn't much sense in the water "Drainage".
Overview of the diet and how exactly do
"Kremlin diet"
Bottom line: This is what translators write: Carbohydrate is your enemy, it is from carbohydrates that are gaining weight.Don't eat carbs and you will lose weight.Only proteins and treasure greasy products are allowed on the diet: meat, fish, eggs, vegetables-fruits.Then, after the first stages of the diet, it is allowed to add carbohydrates. How actually works: Due to the exhaustion of glycogen supply, in the first nutrition days, weight loss will appear due to water casting.At the top of the water loss on the diet of Kremlin, it is possible to lose live weight (muscle and fat) with the lack of daughter. Every 7-8 thousand kcal = plus / minus 1 kg (depending on it, they overeat norms to these 7-8 thousand kcal or vice versa - at the similar deficit). What to do: Eat carbs and don't worry about anything.Spend 10-20% less than your calorie norm + don't go to fairy tales so you don't lose muscle tissue.
Kefir diet
Bottom line: a little meat, vegetables, a lot of kefir.Kefir can be drunk when you want and as much as you want. As actually actually: (such as all previous) loss of moisture-1-2 kg in the first days due to the reduction of carbohydrates (in meat, vegetables and kefir it is very small).Loss of 1 kg of muscles and fats for every 7-8 thousand kcal (or a set of 1 kg of fat if it turns out with meat and kefir to consume above your Kcalo personal standard). What to do: Eat meat (or any other food), drink kefir (or any other moisture) and don't worry about anything.Spend 10-20% less than your calorie norm + don't go to fairy tales so you don't lose muscle tissue.
How to Lose Weight: Exercise
Now that you are deeply acquainted with the scientific theory of weight losses and psychological traps, we will give several more user practical chapters in your way of losing weight (limitations in calorie content).Experts write that only 10% of those who lose their losing to keep the score for a long time.In the other source they write that as many as 95% weight return lost within 1-5 years. We hope that if you read everything that is written in this chapter carefully, then you strongly increase your chances of success 5%.
How to find out your caloric norm.Subtleties and shades
In 1990, the formula was developed by the Formula Mifflin-San General, which is considered one of the simplest and most accurate for the calculation of energy needs.According to this formula that the calculator is considered. Here is an example of calculating calorie norms: Easier way to calculate your total daily energy costs is to multiply body weight to 30-35 kcal.The larger and more active man, you need to focus more on the upper limit.Women should dedicate more attention to the lower boundary.For example, approximate consumption of the calorie for a woman: 60 kg * 32 (moderately trains) = 1920 kcal.
Where to start losing pounds and how not to give up.
Reading this chapter, you have already taken an important first step.Return to this text every time you have difficulty and look for answers.We will remind the most important thing where you should start losing weight and so we can act in this case. Here are the most important principles to help you achieve long-term success:
- Understand that innovations that you will be implemented in your life forever. What do you look like is not just genetics, but also the result of your lifestyle, how and what you eat, what do you do.If changes in habits are temporary, then the loss results will be temporary.
- They act as slowly as possible, as little as possible.Don't force yourself to change your life suddenly - because, most likely, won't work.On bare enthusiasm and Willpower, it won't work long.Enter no more than 1 new habit per month.Start, for example, just watching you eat: just get used to count calories and realize how much kcal is ate for about the 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).Don't treat yourself sharply, enter this mode gradually and as pleasant as possible - after all, because it is forever, so there is no point in a hurry.
- Be very careful and sensitive to yourself.Don't forget to encourage new useful habits, give yourself to your favorite products, even if they don't be "healthy"), remember that 10-20% diet is even recommended to do "harmful" to do your diet from what you really love.After all, these power states are now forever - let them be as comfortable as possible.
- Engage in physical activity.This guarantees that you will feel much better than yourself and you will lose weight larger with greasy reserves, not muscles.Select a lesson at the same time as your wishes.Even the ordinary walk is a very useful exercise, just stops.
- Put healthy priority for your lifestyle.Try to increase the importance of training in your schedule to the highest priority.Finally, 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 simple, pleasant and experience on the way mostly pleasant emotions.
Thank you for reading and for your wish!Everything will succeed!Take care of yourself!