Along the way of weight loss, many pitfalls, cobblestone and just pebbles await you, which you will learn from this text.In the process of weight loss, the most important is your daily comfort, as it is an approach to life and nutrition that begins to adhere to, you will inevitably change.Be careful, dear, careful, attentive to yourself this path.
Energy balance and calories
The first and most important thing is that it is necessary to study and understand that it is a simple and understandable law on energy balance.In words, it sounds like: "Eat more calories than you spend - weight gain, less - you lose weight."It doesn't matter what foods or dishes were evaluated by calories.It does not matter how many proteins, fats and carbohydrates have been eaten. Each person has their own calorie norm (depending on the size of the body and activity) - the calculator "Calculating the calorie standards" for the jog logo will give an approximate figure. If you want to lose weight, you should eat 10-20% less than this rate.That's all, the rest is secondary. Such experiments were conducted over the years and the result was approximately the same: all participants weaken with a deficiency of calories, regardless of the food they came from.He decided the general calorie deficit. There was even a strange study where the calories were not lost, but then it turned out that everything was in order - the subjects were just lied to.
That is, you can eat at least one fast food cafe, but with a deficiency of calories and still lose weight?!Yes, that's right! Such an experiment was also conducted (and more than once).One of the most famous: a high school teacher John Tsasna, as part of the school's natural science experiment, decided to eat 3 months exclusively in fast food.For those 3 months, John lost 17 kg and this was so struck by him that he decided to extend his experiment for another 3 months.Such a fast food experiment allowed a student at the University of Jared Vaglu to win the company's face.He weighed 193 kg with an increase of 185 cm. But one day his life changed dramatically after he began to eat with a deficiency of calories.He himself came out with a deficit diet: an 18-priestly sent turkey tour with lunch, sandwich sandwich for dinner+one box of car and a pack of roasted potato chips.During the first 3 months he lost 42 kg in one year - 111 kg, thanks to such a diet - with a calorie deficit.For weight loss (but not for health) it matters how much you eat (in calories), not what exactly.Jared Vogl lost from 193 to 82 kg annual calorie deficiency.
Why is it impossible to starve to lose weight
The first thing that comes to mind is after meeting the law of the energy balance "The more shortage, the more weight loss."That is, if not at all, or there is very little (300-500 kcal per day), then you can lose weight quickly.Of course, this will give a short -term effect, but in the end it will only make it worse: feedback will be inevitable, since one is simply not able to eat for a long time below the level of basic metabolism.(For the average woman aged 30 years, height 160 cm and weight 60 kg - a major metabolism of about 1300 kcal per day, and the total rate is about 2000 kcal/day).It is very useful to recall the famous "hungry" experiment by Minnesotsky from 1944. Here is what happened to the topics and will happen to everyone who will decide to eat for a long time below the level of their own basic metabolism:
- Apathy appeared, the interest in discussions and earlier the hot topics decreased;
- Irritability and aggression intensified, the outbreaks of anger became more frequent;
- The average heart rate decreases (before starvation, the average impulse is 55 beats per minute, and then only 35, the body moved to the energy savings mode);
- The frequency of emptying of the rectum became extremely rare - once a week;
- The volume of blood decreases by 10%, the size of the heart decreases;
- Edema appeared on the face, knees and ankles, some folded skin;
- Dizziness, muscles, ringing in the ears appeared, coordination deteriorated;
- The libido decreased and then completely disappeared, the testes began to produce less hormones, the number of sperm decreased, they became less mobile;
- There were problems with mental health: scientists have identified hypochondria, depression and hysteria with tests among many participants.
If you eat a deficiency of calories for a long time below your main level of metabolism, you may have the same symptoms as participants in the experiment over time.Almost always the consequences of falling after hunger are the following: a set of even more weight than before fasting, and usually due to fat -the body will start to make the reserves more active as soon as the calorie content of the power to increase.But muscle tissue during a hungry stroke, on the contrary, burns quite quickly. This is called the yo-yo effect: as a result, as each stage of hunger in the body has less muscle tissues and more and more fat.This way you can focus on a metabolic angle, you will need to get out of which will have to 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 leaves last. Weight loss during hunger will certainly be obvious, but this loss will be temporary and will almost certainly return even more harm and weight.The hungry diet almost always ends the same: a collapse of food.First, since it is impossible to sit abruptly and forever at 500-700 (and even 1200-1500) Kcal per day and second, this will be facilitated by the depression that develops against the background of the loss of nutrients. Therefore, the recommendation of scientists and experts: To lose weight is important, if possible gradually, with a deficiency of no more than 20% of your calories.This is such a strategy that it can eventually produce a stable result.
Carbohydrate restriction diet. Water delay
In a huge number of popular diets, there is one common feature - a reduction in carbohydrate consumption.This is a very important detail, because in addition to the calorie balance, which also dictates storage or fat burning, body weight can vary due to limited water.So: carbohydrates slow down in the body of water.Not fat, just water.In medium sizes, a person has an operative supply of energy in the form of about 0.5 kg of carbohydrates (this substance is called glycogen, is found in the liver, muscles, blood flow and is important for vital support and immunity).But an important detail: every 1 g of carbohydrates slows more 3 g of water.
Therefore, if glycogen stocks are exhausted (for example, not to eat carbohydrates), then the body is able to lose 1-2 kg very quickly, literally within 1-2 days due to the reduction of stocks of carbohydrates and, therefore, even more "leakage" of the water that carbohydrate reserves are associated.(In detail how it works, we described in the text from Lyle McDonalda: Rule 3500 kcal = 0.5 kg). This loss will not be associated with the burning of subcutaneous fat, but it will be visible on the scales. Once you start consuming carbohydrates again (eat spaghetti, rice, buckwheat, bread) - the liquid will return to your body again. And that's normal. Who recommends getting 50-55% of carbohydrate calories is great.However, the quick effect that any calorie diet gives the myth of their miraculous efficiency in the first days.But let's just look at one step further and list the downsides:
- Due to the restriction of carbohydrates, the fat layer is lost, but the operational reserves of energy (glycogen) are exhausted and the water associated with them is left.Your body does not become more beautiful and proportional, it just becomes 1-2 kg less than the fluid in it.
- This is a temporary phenomenon - to the first good part of carbohydrates.Are you ready to eat carbohydrates again (completely abandon bread, pasta, rice, buckwheat, all sweets)?
- This is a limited phenomenon-glycogen in the body to only 0.5 kg, which means that more than 1-2 kg by this method will not work.Therefore, on this figure, in the bigger part of the weight loss cases is over.
- This can impair mood, brain activity (carbohydrates - the main fuel of the brain), cause irritability and worsen immunity.
But what are the undeniable benefits of carbohydrate limitations:
- Carbohydrates are delicious and easy to arrange the calorie rate.Carbohydrate restriction allows you to carefully look at your diet and generally facilitates the control of incoming calories.
Conclusion: There is no point in limiting all carbohydrates (except that it is useful to eat less simple sugars), it is better to limit the calorie content within their frame.It doesn't make much sense in the "drain" of water.
View Diets and how exactly they work
"Kremlin diet"
Bottom line: This is written by compilators: carbohydrates are your enemy, carbohydrates get fat from carbohydrates.Do not eat carbohydrates and you will lose weight.Only proteins and lightly fatty products are allowed on the diet: meat, fish, eggs, fruits vegetables.Then, after the first stages of the diet, it is allowed to add carbohydrates a little. How it actually works: Due to the exhaustion of the supply of glycogen, in the first days of the diet there will be weight loss due to water drain.In addition to the loss of water on the Kremlin's diet, loss of live weight (muscles and fat) is also possible with KCAL deficiency. Every 7-8 thousand kcal = plus/minus 1 kg (depending on it, they overeat for these 7-8 thousand kcal or vice versa are eaten with a similar deficit). What to do: Eat carbohydrates and don't worry about anything.Consume 10-20% less than your calorie rate + do not go to your fables so you do not lose muscle tissue.
Kefir diet
Bottom line: some meat, vegetables, lots of yogurt.Kefir can be drunk when you want and as much as you want. As it actually works: (like all previous) moisture loss-1-2 kg in the first days due to the reduction of carbohydrates (in meat, vegetables and kefira is very small).Loss of 1 kg of muscles and fat for every 7-8 thousand kcal deficiency (or a set of 1 kg of fat if it comes to meat and yogurt to consume above your KCAL personal rate). What to do: Eat meat (or other food), drink kefir (or other moisture) and don't worry about anything.Consume 10-20% less than your calorie rate + do not go to your fables so you do not lose muscle tissue.
How to lose weight: practice
Now that you are deeply familiar with a scientifically based theory of weight loss and psychological pitfalls, we will give a few more useful practical heads for your way of weight loss (restrictions on calorie calorie content).Experts say 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 returns lost within 1-5 years. We hope that if you carefully read everything that is written on this chapter, then you greatly increase your chances of entering a successful 5%.
How to find out your calorie rate.Subtleties and shades
In 1990, the formula was developed by the Mifflin-San General formula, which is considered one of the simplest and most accurate for calculating energy needs.According to this formula, the calculator believes. Here is an example of calculating calorie standards: an easier way to calculate your overall daily energy costs is to multiply your body weight by 30-35 kcal.The greater and more active a person, the more you have to focus on the upper limit.Women should pay more attention to the lower limit.For example, approximate calorie consumption for a woman: 60 kg * 32 (moderately training) = 1920 kcal.
Where to start losing weight and how not to give up.
After reading about this chapter, you have already made an important first step.Go back to this text every time you experience difficulties and look for answers.We will remind the most important thing where you need to start weight loss and how we would behave in this case. Here are the most important principles that will help you achieve long -term success:
- Remember that the innovations you will apply in your life are forever. What you look like 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, then the results of weight loss will also be temporary.
- Act as slow as possible, as small as possible.Do not forced to change your life at once and completely - because, most likely, it will not work.With naked enthusiasm and power of will, it will not work for a long time.Enter no more than 1 new habit per month.Start, for example, just watching you eat: just get used to counting calories and finding out how much kcal you ate about a day.Then - gradually enter new habits: for example, buy a few pounds of vegetables and fruits every few days (or at least a few times a week).Do not act sharply, introduce this mode gradually and as convenient as possible - after all it is forever, so it doesn't make sense to rush.
- Be very careful and sensitive to yourself.Be sure to encourage yourself with a reward for new useful habits, give yourself ties (pamper yourself with your favorite products, even if they do not look "healthy"), remember that 10-20% of the diet is even recommended to consist of conditionally "harmful" products and generally do your diet from what you really love.After all, these rules of power are already forever - let them be as convenient as possible.
- Participate in physical activity.This guarantees that you will feel much better than yourself and lose weight with your fat stores, not muscles.At the same time, choose a lesson to your liking.Even walking is a very useful exercise, just stop.
- Put your healthy priority for your lifestyle.Try to increase the importance of training in your schedule to the highest priority.In the end, this will have a positive effect on both the work and the family.
- Take the joy of the process.This is the most important part of the process.We believe that weight loss is better easy, enjoyable and to experience along the way for a bigger part of pleasant emotions.
Thank you for reading and for your wish!Everything will work out!Take care of yourself!