On the path of weight loss you expect a lot of underwater boulders, stones and ordinary stones, which you learn from this text. In the process of losing weight is the most important – your daily comfort, as it is a Yes approach to life and nutrition, starting to stick which you inevitably have changed. Be careful, good, careful, attentive and themselves along the way.
Energy balance and calories
The first and most important thing to study and understand – is a simple and intuitive law of energy balance. Words it sounds so: "Yesh more calories than you spend, gain the Vaga, less, lose weight". It does not matter what products or dishes were recruited calories. Also it doesn't really matter how much was eaten in proteins, fats and carbohydrates. Each person has its own intake of calories (based on ad size and the whole activity) – a ballpark figure will give the calculator "Calculate calories" under the logo of Sosnica. If you want to lose weight – need z Adazi 10-20% less than this norm. It's all, the rest is secondary. Similar experiments conducted in different years and the result was the same: all participants lost weight during the calorie deficit, regardless of food of hell from which they came. Decided total calorie deficit. There was even one amazing study, where the calorie deficit not losing weight, but then it turned out that everything is in order — simple subjects lied.
This means you can eat even just one fast food, ale z a caloric deficit and still lose weight?! Yes, that's right! Such an experiment is also conducted (and time). One of the most famous: high school teacher John Cisna in the school of experiment in natural science decided to eat 3 months exclusively in fast food. During these 3 months, John has lost 17 kg and it is so impressed that he decided to continue the experiment for another 3 months. A similar experiment with fast food let University student Jared Fogle earned by becoming the face of the company . He weighed 193 kg at growth of 185 cm, But one day his life changed after he started to eat a deficit of calories. He invented a diet with a deficit: 18-inch Turkey sandwich on Abed, a sandwich with veggies for dinner + a can of coke and a packet of baked potato chips. For the first 3 months he lost 42 kg, a year – on 111 kg, thanks to this diet – with a deficit of calories. For weight loss (not health) may value how much you eat (calories), not what it is. Jared Fogle lost weight with 193 Yes 82 kg per year supply deficit of calories.
Why not starve for weight loss
The first thing that comes to mind after reviewing the law of energy balance "the bigger the deficit, the more weight loss". That is, if you can't eat at all, or are very small (300-500 calories a day), it is possible to lose weight quickly. Of course, it will give short-term effect, but in the end will make it worse: a rollback is inevitable, because people simply can not long to eat below your baseline metabolism. (for the average woman 30 years old, height 160 cm and weight 60 kg – the basic metabolic rate of about 1,300 kcal per day and the total rate is about 2000 kcal/day). Here is very useful to recall the famous Minnesota "starvation" experiment 1944: if under the supervision of scientists group male voluntarily sat on the long diet calorie just below their base metabolic rate (the average caloric intake of the participants in the hungry phase amounted to 1,570 kcal per day for six months). That's what happened with the subjects will be s skin, who would dare long hours to eat below the level of their basic metabolism:
- phenomena appeared apathy, decreased interest and debate, and informed them of hot topics;
- increased irritability and aggressiveness, frequent outbursts of anger;
- decreased average heart rate (Yes fasting average heart rate was 55 beats per minute, and after only 35, the body enters power saving mode);
- the frequency of emptying the rectum has become very rare – once a week;
- blood volume decreased by 10%, the size of the heart diminished;
- phenomena appeared swelling of the face, knees, and ankles, and some coarse skin;
- phenomena appeared dizziness, muscle pain, ringing in the ears, worsened coordination;
- libido decreased and then disappeared altogether, his testicles began to produce fewer hormones, sperm count decreased, they became less mobile;
- phenomena had problems with Razumov health: scientists have discovered through tests many participants hypochondria, depression, hysteria.
If you long to eat a deficit of calories below your base metabolic rate, ie the clock you effects can be the same symptoms as that of the participants of the experiment. Almost always the consequences of a failure after the famine are: a set of still greater weight, than Yes starvation, usually due to fat tissue – the whole will more actively make reserves, as soon as caloric intake rises. But the muscular tissue during the hunger strike, on the contrary burned pretty quickly. This effect is called yo-yo: the result s skin stages of starvation in Celje less and less muscle and more fat. This way you can get yourself into a metabolic corner, out of which would be long and painful. While hungry diets weight loss happens largely due to loss of lymphoid tissue and muscle fiber, not fat, which does not give up and goes in last. Weight loss during fasting, of course, is obvious, but this loss will be hourly, and will almost certainly return even greater harm and weight. Starvation diet almost always ends the same way: a food stall. First, because it is impossible dramatically and forever sit on 500-700 (and even 1200-1500) calories a day, PA-other, this will contribute to developing the background of loss of nutrients depression. That's why the advice of scientists and experts: to lose love is important, where possible, gradually, the deficit of not more than 20% the hell your calorie intake. Such a strategy can give a stable result.
Diet with restriction of carbohydrates. Water retention
A huge number of popular diets have one common symptom – reducing the consumption of carbohydrates. This is a very important detail, since in addition to caloric balance, dictate including accumulation or fat burning, weight whole can vary due to the water that is retained. So: carbs hold water in the body. Not fat, just the water. In an average-sized person there is an operational energy reserve in the form of about 0.5 kg of carbohydrate (a substance called glycogen, in the liver, muscle, bleeding and important for the sustenance and immunity). Hello important detail: every 1 gram of carbs holds 3 grams of water.
Therefore, if you Deplete glycogen stores (like not eating carbs), the body is able to very quickly, literally within 1-2 days to lose 1-2 kg due to declining reserves of carbohydrates and, thus, more "plum" of water that this carbohydrate reserves is associated. (More on how this works we have described in the text ad Lyle McDonald: Rule 3500 kcal = 0, 5 kg). This loss will not have a relationship and burning subcutaneous fat, but will be visible on the scales. Once again you will begin to consume carbohydrates (eaten eat spaghetti, rice, buckwheat, bread) — the liquid will come back into your whole. And that's fine. Who recommends to 50-55% of calories from carbohydrates is good. However, a quick effect, which is given in the first days of any diet with a calorie restricted, supports the myth of their miraculous efficacy. But let's look just a step further and list the cons:
- By limiting carbohydrates is lost is not body fat, and depleted operational reserves of energy (glycogen) gets associated with them water. Your whole does not become more beautiful and proportional, simple it becomes to 1-2 kg less liquid.
- This is a temporary phenomenon Java – Yes, first a good portion of carbohydrates. Are you ready for more never eat carbs (of hell to completely give up bread, pasta, rice, buckwheat, sweet just)?
- This is a limited phenomenon Java – glycogen in Celje just Yes to 0, 5 kg, and therefore more 1-2 kg in the method "merge" will not work. Therefore, on this figure, the vast majority of cases "weight loss" ends.
- It can impair mood, brain activity (carbohydrates – the main fuel of the brain), can cause irritability, affect the immune system.
But what is definite plus restriction of carbohydrates:
- Carbohydrates are delicious and they're easy to overdo calorie intake. Restricting carbs allows you to look carefully at your diet and generally facilitates the control of incoming calories.
Conclusion: it makes no sense to restrict all carbohydrates (except what is useful to eat less simple sugars), it is better to restrict the calories in their framework. It makes little sense to "drain" the water.
Overview of diets and how they work
"The Kremlin diet"
Essence: that's what writing compilers: a carbohydrate is your enemy, it is hell carbohydrates to fat. Don't eat carbs and you will lose weight. The diet is only allowed a little protein and fatty foods: meat, fish, eggs, vegetables and fruits. Then, after the first stages of the diet, allowed little by little add carbs. How does actually: due to the depletion of glycogen stores, in the first days of the diet you will be weight loss due to water drainage. In over-water losses on the Kremlin diet is possible, and loss of body weight (muscle and fat) with a deficit of kcal. Every 7-8 thousand kcal = plus/minus 1 kg (according to the hell that had been that the norm for these 7-8 thousand calories or Vice versa — ate with the same deficit). What to do: eat carbs and don't worry about anything. Consume 10-20% less of their calories + do fiznagruzki, not to lose muscle tissue.
Kefir diet
The bottom line: a little meat, vegetables, lots of yogurt. Kefir can drink when they want and how they want. How does actually: (as well as all the previous ones), water loss of 1-2 kg in the first days due to the reduction of carbs (meat, vegetables, and yogurt it is very small). The loss of 1 kg muscle and fat in every 7-8 thousand kcal deficit (or a set of 1 kg of fat, if it turns out with the meat and yogurt to consume in excess of your personal norms kcal). What to do: eat meat (or any other hedgehog), drink kefir (or any other moisture) and don't worry about anything. Consume 10-20% less of their calories + do fiznagruzki, not to lose muscle tissue.
How to lose weight: practice
Now, when you are deeply familiar with the scientifically sound theory of weight loss and psychological pitfalls, we will give several more practical chapters on your journey of weight loss (limiting caloric intake). Experts write that only 10% of those who lose weight manage to keep the result for a long time. Another source of writing that as much as 95% thinner return lost within 1-5 years. We hope that if you read all what was written and this Chapter, you greatly increase your chances to get into the successful 5%.
How do you know your calorie consumption. The subtleties and nuances
In 1990, Gojo has developed a formula Mifflin-San Jeora, which is considered one of the most simple and accurate to calculate energy needs. This formula considers the calculator. Here is an example of the calculation of calories: simple app to calculate your total daily energy expenditure is to multiply a weight by 30-35 kcal. The larger and more active a man is, the more you need to focus on the upper bound. Women need to pay more attention to the lower bound. For example, the estimated calorie consumption for females: 60 kg * 32 (moderately trained) = 1920 calories.
How to start a weight loss and how not to quit.
Having read this Chapter, you have already made an important first step. Return Yes this text every time you are experiencing difficulties and looking for answers. We recall the most important, why you should start losing weight and as if we were acting in this case. Here are the most important principles that will help you achieve long-term success:
- Realize that the changes that you are going to implement in my life forever. The way you look is not only genetics but also a result of your life style, how and what you eat, what you do. If changes in habits will be temporary, the results weight loss will also be temporary.
- Proceed as slowly as possible, the maximum in small steps. Don't force yourself to change your life completely together – because, most likely, it will not work. On the enthusiasm and willpower to go for a long time will not work. Type 1 new habit per month. Start, for example, in order to observe how you eat: easy to get used to count calories and understand how many calories you roughly eat ate in a day. Then gradually introduce new habits: for example, buy yourself a couple of pounds of vegetables and fruit every couple of Zen (or at least a couple times a week). Do not act abruptly, enter this mode to gradually and comfortably, because it is forever, so hurry up makes no sense.
- Be very careful and cautious himself. Do not forget to encourage yourself with a reward for new healthy habits, give yourself relief (treat yourself with your favorite foods, and even if they do not seem "healthy"), remember that 10-20% of the diet even is recommended to be arbitrarily "bad" foods and generally make your diet that you really love. Because these food rules with you now forever – may they be as comfortable as possible.
- Exercise. This ensures that you'll be much better feel and will lose love and for the most part the fat reserves, not muscle. Select something to their liking. Even regular walking is a very useful exercise, it is enough to dwell on it.
- Put your healthy lifestyle a high priority. Try to raise the importance of training in your schedule and the highest priority. Ultimately, this will positively affect work and family th.
- Receive the joy of the ad process. This is the most important part of the process. We believe that it is better to lose weight easy, enjoyable and feel this way for the most part positive emotions.
Thank you for reading and for your desire! Will succeed! Take care of yourself!