On the way to your weight loss wait a lot of underwater rocks, stones and just stones, for which you will learn from this text. In the process of weight loss more important – the daily comfort, as it is an approach to life and nutrition, starting to stick with which, inevitably change. Be careful, polite, careful, careful with yourself in this journey.
The energy balance and calories
The first and most important thing that you need to study and understand – this is a simple and intuitive law of energy balance. Words it sounds so: "to eat more calories than what you spend — you just push the weight, less — diet". When this is not important, what exactly the products or dishes were recruited calories. Also, it is of decisive importance, and how it's eaten were protein, fats and carbohydrates. Each person has their own percentage of calories (depending on body size and activity) – the approximate amount it will give calculator "Calculation rules calories" under the logo sonika's. If you want to lose weight – need to eat 10-20% less than normal. All the rest is coincidental. Similar experiments conducted in different years and the result was about the same: all the participants lose weight with a calorie deficit, regardless of the meal, which they did. It solves the total calorie deficit. There was even a bizarre investigation, where in a calorie deficit I lose weight, but then it turned out that all is well in question just lie.
I mean, you can eat even if only in a cafe fast food, but a deficiency of calories and still lose weight?! Yeah, that's right! Such an experiment, and they were (and not only once). One of the most well-known: high school teacher, John Cisna, in the context of the school experiment for the environment decided to eat 3 months of exclusively fast food. For these the 3 of the month, John has lost 17 kilos and is so impressed, he decided to extend the experiment another 3 months. A similar experiment with like fast food left the student of the university, Jared Fogle to win, to become the face of the company . Weighed 193 kg with a height of 185 cm, But one day, his life changed after you started eating with a calorie deficit. He came to yourself a diet failure: 18 cm a turkey sandwich for lunch, a sandwich with vegetables for dinner + a can of coke and a pack of baked potato chips. For the first 3 months she has lost 42 pounds, year – 111 kg, thanks to such a diet with a calorie deficit. For weight loss (but not for health) matter how much you eat (in calories), and not what it is. Jared Fogle lost 193 to 82 kg for the year feed with a calorie deficit.
Why not starve for weight loss
The first thing that comes to the head, after his meeting with the law of energy balance "as much as the deficit, so more and slimming". That is, if there aren't any or there are very few (300-500 calories a day), then you can lose weight fast. Surely, this will give you a short-term result, but eventually, it will only make it worse: reset will be inevitable, given that the man just isn't able in the long run to eat under the levels of the basic metabolism. (for crednestatisticheskoy women 30 years old, height 160 cm and weight 60 kg – the basal metabolism is approximately 1300 calories per day, as well as the overall rate – about 2000 kcal/day). It is very useful to remember famous Minnesota "hungry" experiment 1944: when under the supervision of the scientists group of man sat voluntarily on a long-term diet, with calories just under the base level of a metabolism (an average calorie diet of the participants of the experiment in the hungry phase was 1570 kcal / day for six months). This happens with themes, and will happen to all who dare a long time to eat under the level of their basic metabolism:
- appeared apathy, decreased interest in the discussions and previously hot for these issues?
- irritability and aggressiveness, the rage?
- decreased the average price of heart rate (up to fasting average heart rate was 55 beats per minute, and after just 35, the body proceeded to the power-saving mode);
- frequency of emptying of the rectum was extremely rare – once a week?
- the blood volume decreased by 10%, dimensions of the heart diminished?
- appeared swelling of the face, the area of the knee and the ankle, in a number of thick skin?
- there were dizziness, pain in the muscles, ringing in the ears, worsened coordination?
- libido decreased, and then, and it isn't gone, the testicles are producing less hormones, the number of sperm has decreased, they have become less mobile?
- there were problems with mental health: scientists have spotted with the help of tests in many of the participants hypochondria, depression, hysteria.
If you have time to eat with calorie deficiency below the basic level of metabolism, over time may have the same symptoms and the participants in the experiment. Almost always the consequences of failure after the famine are the following: kit even more weight than before the hunger, and usually at the expense of adipose tissue – the body will begin more actively to make stocks, as only the calorific value of electricity will increase. And here, muscle tissue during hunger conversely burn very quickly. This is called yo-yo effect: the result of each stage of fasting the whole body and less muscle tissue and more fat. So, you can get yourself into a metabolic corner, to get out of which is long and painful. During the hungry weight loss diets happens largely due to loss of lymphoid tissue and of the muscle fiber, not fat, that does not give up and leave last. The weight loss during the fasting, I'm sure there is, but this loss will be temporary, and it is almost certain that he will return even more damage and expense. Hungry diet almost always ends the same way: food collapse. Firstly, because it is not possible to dramatically and permanently to sit at 500-700 (and even 1200-1500) kcal / day, secondly, it will contribute to the development of the history of the loss of nutrients depression. Therefore, the recommendation from scientists and experts: to lose weight, it is important for the possibilities of gradually the deficit does not exceed 20% of the rules of calories. Exactly such a strategy could ultimately give a stable result.
Diet with restriction of carbohydrates. Water retention
In a huge number of popular diets have a common symptom – reduced consumption of carbohydrates. This is a very important element, given that in addition to the balance of calories, dictating including storage or fat burning, the body weight can change due to retained water. So, this is it: the carbohydrates, delay in the body of water. It's not fat, but just water. In a medium-size man, there is one operational power supply in the form of approximately 0.5 kg of carbohydrate (that is a substance called glycogen that is found in liver, muscles, indeed the blood and is important for the support of life and of the immune system). But important detail: each 1 g of carbohydrates still lingers 3 grams of water.
Therefore, if the glycogen reserves deplete (e. g., there are no carbs) then your body is able to very quickly, literally within 1-2 days, to lose 1-2 pounds reduction of stocks of carbohydrates and, therefore, even greater "brain drain" of water, the carbohydrates reserves of bind. (A detailed breakdown of how it works we have described in the text from the Lila macdonald: it is Generally 3500 kcal = 0.5 kg). This loss will not have a relationship with the burning of body fat, but it will be visible on the scale. As soon as you start back again to consuming carbohydrates (eat pasta, rice, buckwheat, bread) — liquid returns again to the body. And that's okay. The who recommends to receive 50-55% of calories from carbs – this is great. However, the rapid action, that give in the early days of any energy-restricted diets, supports the legend about the miracle of efficiency. But let's take a look at it just one step further and below are some of the cons:
- Due to the restriction of carbohydrates is lost is not fat in the glass of intermediate layers, and exhaustion of functional reserves of energy (glycogen) and leaves knitted them in the water. Your body becomes more beautiful and proportional, just in this is done in 1-2 kilos less fluid.
- This is a temporary phenomenon – until the first good servings of carbohydrates. You are ready more than ever in my life there's no carbs (completely give up bread, pasta, rice, buckwheat, sweet);
- It's a limited phenomenon – glycogen in the body only up to 0,5 kg, which means that more than 1-2 pounds how to "drain" will not work. Therefore, in this picture, in the vast majority of cases "slimming" and ends.
- This can affect the mood, the activity of the brain (carbohydrates – the main fuel of the brain), can cause irritability, harm the immune system.
And this in spite of the undeniable advantages of restriction of carbohydrate:
- Carbohydrates are delicious and easy to repair, the percentage of calories. Restricting carbs allows you to carefully watch the diet, and in general to facilitate the control of incoming calories.
Conclusion: it doesn't make sense to restrict all carbohydrates (except that it is useful to have fewer simple sugars), it's better to limit the intake of calories the box. It doesn't make sense, and to "empty" the water.
Overview of diets and exactly how they work
"The kremlin diet"
The essence: to what are these: carbohydrate — the enemy, it is from carbohydrates are fattening. Do not eat carbohydrates and you will lose. The diet allowed only protein and very little fatty foods: meat, fish, eggs, vegetables, fruit. Then, after the first stages of the diet allowed for a little bit to add carbs. How it works in reality: Due to the depletion of the stock of glycogen, in the early days of the diet happens weight loss via drainage water. Over the water loss of the kremlin diet is possible, and the loss of body weight (muscle and fat) with a deficit of kcal. Every 7-8 thousand kcal = plus/minus 1 kg (depending on the overeating rule for these 7-8 thousand kcal, or the reverse — fed with the same failure). What to do: eat carbs and don't worry about anything. Consume at 10-20% less than the norma calories + they fiznagruzki, in order not to lose muscle tissue.
Kefir diet
The essence: a little meat, vegetables, lots of yogurt. Yogurt can drink whenever you want and as much as you want. How it works in reality: (and all previous) the moisture loss is 1-2 pounds the first few days with the reduction of carbohydrates (meat, vegetables and yogurt are extremely small). Loss of 1 kg muscle and fat for every 7-8 thousand calories deficit (or a total of 1 pound of fat if it turns out the meat, and yogurt to consume more than your personal standard kcal). What to do: to eat meat (or any other food), drink kefir (or any other moisture) and not worry about anything. Consume at 10-20% less than the norma calories + they fiznagruzki, in order not to lose muscle tissue.
How to lose weight: practice
Now, when you are deeply familiar with the scientifically-based theory slimming and psychologically sea stones, we will give you a few more useful practical chapters on your way to weight loss (calorie limits foods). Experts say that only 10% of those who lose weight can keep the result for a very long time. Still, a source says that as much as 95% thinner return was lost during the course of 1-5 years. We hope that if you carefully read everything you have written in this chapter, you will be highly increase your chances to get into the successful 5%.
How to find out the percentage of calories. The subtleties and shades
In 1990, developed in the type of Work-Like Giora, considered to be one of the simplest and most accurate for the calculation of the energy needs. That's why this guy considers calculator. Here is an example of the calculation rules calories: easiest way to measure the overall daily energy expenditure – multiply the body weight in the 30-35 kcal. From larger and more active man, the more you need to focus on the upper limit. Women need to pay more attention to the lower limit. For example, approximate calorie consumption for females: 60 kg * 32 (moderate exercise) = 1920 calories.
Where to begin slimming and how not to stop.
Read this chapter, you have already taken an important first step. Return to this text every time you encounter difficulties, and search for answers. I will remember the most important thing, which deserves a to start slimming and how it will work the same in this case. Here are the most important principles that will help you to achieve long-term success:
- I understand that the innovations that are going to integrate it in your life forever. As we shall see – not only the genetic but also the result of the life style, how and what you eat, what you are doing. If changes in habits will be the color, the slimming effects will also be temporary.
- Proceed as slowly as possible, as most small steps. Don't force yourself to change your life with the whole why, I guess, this will not be done. At a bare enthusiasm and the willpower to go a long time will not work. Enter from 1 new habits per month. Start, for example, just to see how is your diet: I just used to count calories and realize how many calories approximately will eat for a day. Then gradually to enter new habits: for example, to buy a couple pounds of vegetables and fruit every couple of days (or at least a few times a week). Don't take dramatically, entering this mode, gradually and more comfortable – it's forever, so hurry up doesn't make sense.
- Be very careful and sensitivity for yourself. Don't forget to encourage yourself, your reward for new healthy habits, let yourself concessions (make sure yourself of your favorite products, even if they don't seem to be "healthy"), remember that the 10-20% diet even recommended to is by the under conditions "harmful" products, and generally fit your diet from what you really love. These rules power with your now forever – let them be as comfortable.
- Dealing with the physical. This ensures that you will be a lot to feel better and you will lose weight in the most body fat of stocks, and not muscle. When you choose a profession of their choice. Even simple walking – a very useful exercise, as long as you stay in this.
- Put the HLS high priority. Try to increase the importance of exercise in the programme, up to the highest priority. Finally, this is a positive impact at work and in the family.
- Receive the joy of the process. This is the most important part of the process. We believe that to lose weight, you better be easy, enjoyable, and test on the road mostly positive emotions.
Thank you for what you are, and for your desire! Everything will be fine! Take care of yourself!