There are many rocks, cobblestones and only pebbles waiting for you to lose weight, which you can learn about from this text.The most important thing in the weight loss process is daily comfort, as this is an approach to life and nutrition that begins to insist, inevitably changes.Be careful, kind, careful, attentive to yourself.
Energy balance and calorie
The first and most important thing is to learn and understand the law of a simple and understandable energy balance.According to words, it sounds: "Eat more calories than they spend - weight, less - lose weight."No matter what food or food they got based on calories.In addition, no matter how much protein, fat and carbohydrates have been consumed. Each person has their own calorie system (depending on the size and activity of the body) - the "Calculation of Calori Norms" is an approximate number. If you want to lose weight, you need to eat 10-20% less than this norm.It's all, the rest is secondary. Similar experiments were conducted in different years, and the result was roughly the same: all participants lose calorie deficiency, no matter what food they came.He decided to have a general calorie shortage. There was even a strange study where the calories did not lose, but then it turned out that everything was fine - the subjects simply lied.
That is, eat at least one fast food café, but can you still lose weight with a lack of calories?!Yes, that's right! Such an experiment was performed (and several times).One of the most famous: John Tssisna, a high school teacher, as part of a science school experiment, decided to eat only 3 months in the fast food restaurant.For these 3 months, John lost 17 kg, and he was so shocked that he decided to extend his attempt to another 3 months.A similar experiment with a fast food restaurant made it possible for a student of Jared Voglu University to acquire the company's face.With an increase of 193 kg with an increase of 185 cm.But one day his life changed dramatically after he began to eat with a lack of calories.He himself came out with an incomplete diet: an 18 -centimeter Sentwitch turkey for lunch, a sandwich sandwich dinner+a box of cola and a pack of fried potato chips.In the first 3 months, he lost 42 kg for a year - 111 kg, thanks to such a diet, with a lack of calories.It counts for weight loss (but not for health) how much you eat (calories) and not exactly.Jared Vogl lost calorie -deficient nutrition from 193 to 82 kg.
Why is it impossible to starve?
The first thing that comes to mind is after encountering the law of the energy balance, "the more weight loss".That is, if not at all or very little (300-500 kcal a day), you can lose weight quickly.Of course, this will give you a short -term effect, but in the end it will only make it worse: the retreat will be inevitable, as one simply cannot eat for a long time below the basic metabolism level.(On average, a 30 -year -old woman, 160 cm height and 60 kg - this is a basic change daily about 1300 kcal, and the total norm is about 2000 kcal/day).It is very useful to remind the famous Minnesotsotsky 1944 "hungry" experiment: when the group has a voluntary long -term diet under the supervision of scientists, with calorie content, just below the basic metabolism level (on average, the calorie content of the experimental participants during the hungry phase was 1570 kcal per day).Here is what happened to the subjects and it happens to anyone who decides to eat for a long time under the level of their own basic metabolism:
- Apathy, discussions and interest in previously hot issues have appeared;
- Irritability and aggressiveness have increased, eruptions of anger have become more frequent;
- The average heart rate decreased (before starvation, the average pulse was 55 per minute, then - only 35, the body moved to the energy protection system);
- The frequency of rectal emptying has become extremely rare - once a week;
- Blood volume decreased by 10%, the heart size decreased;
- Appeared on the face edema, knees and ankles, some coarse skin;
- Dizziness, muscles, ringing in the ear, coordination deteriorated;
- Libido decreased and then disappeared completely, the testicles produced less hormone, the number of spermatosoids decreased, and they became less mobile;
- There were problems with mental health: scientists have identified hypocondria, depression and hysteria among many participants.
If you eat for a long time, if you miss the calorie during the basic metabolism level, then over time, you can have the same symptoms as the participants of the experiment.The consequences of post -hunger breakdown are almost always as follows: pre -fasting and generally due to adipose tissue - the body starts more active than the calorie content of the increasing energy.However, during the hunger strike, the muscle tissue burns just quite quickly. This is called a yo-yo effect: as a result, with all the stages of the body, there are less and less muscle tissue and more fat.This way you can drive yourself into a metabolic angle and have to get out, which must be long and painful.During a hungry diet, weight loss occurs in many ways, as limfoid tissues and muscle fibers lose, not fat, which does not give up and leave. Weight loss will certainly be obvious during starvation, but this loss will be temporarily and will almost certainly result in more harm and weight.The hungry diet almost always ends the same: food breakdown.First of all, because it is impossible to sit sharply and forever in 500-700 (and up to 1200-1500) kcal, secondly, this is facilitated by depression, which develops in the background of the loss of nutrients. Therefore, recommendation for scientists and experts: Weight loss is gradually important if they account for up to 20% of calories.This is a strategy that can eventually give a stable result.
Diet with carbohydrate restrictions. Water delay
There are many popular diets in common - a reduction in carbohydrate consumption.This is a very important detail because, in addition to the balance of calories, which also dictates fat storage or burning, body weight may vary due to restrained water.So: carbohydrates are delayed in the body of water.Not fat, but only water.In medium size, one person has a power supply to about 0.5 kg of carbohydrate (this substance is called glycogen, in the liver, muscles, blood flow and life and immunity).But an important detail: each 1 g of carbohydrate delays an additional 3 g of water.
Therefore, if glycogen reserves are exhausted (for example, not to eat carbohydrates), the body may lose 1-2 kg very quickly, literally within 1-2 days due to a decrease in carbohydrate reserves, and therefore even more "emptied", which is linked to this carbohydrate reserves.(How it works in detail, described in the text of Lyle McDonalda: 3500 kcal = 0.5 kg). This loss is not related to burning subcutaneous fat, but on the scale. As you start consuming carbohydrates (eat spaghetti, rice, buckwheat, bread) - the liquid returns to your body. And that's normal. The WHO recommends 50-55% of calories from carbohydrates-this is great.At the same time, it is a quick effect that a calorie diet gives a myth of wonderful efficiency in the early days.But let's just look at one step further and list the disadvantages:
- Due to the restriction of carbohydrates, the fat layer is not lost, but the operating energy reserves (glycogen) are exhausted and the water they connect remains.Your body does not become more beautiful and proportionate, only 1-2 kg will be less than the liquid it contains.
- This is a temporary phenomenon - for the first part of carbohydrates.Are you ready to eat your carbohydrates (completely leave the bread, dough, rice, buckwheat, all sweet)?
- This is a limited phenomenon-glycogen in the body up to 0.5 kg, which means that more than 1-2 kg will not work for this method.Therefore, in the vast majority of cases, "weight loss" ends in the vast majority of cases.
- This can exacerbate the mood, the brain activity (carbohydrates - the main fuel of the brain), it can cause irritability and exacerbates immunity.
But what are the undoubted benefits of carbohydrate restrictions:
- Carbohydrates are delicious and easy to settle for calories.Limiting carbohydrates allows a thorough review of nutrition and generally facilitates the control of incoming calories.
Conclusion: There is no point in limiting all carbohydrates (except for less simple to consume sugars), it is better to limit calorie content in their frame.It doesn't make much sense in the "drainage" of water.
Overview of diet and work accurately
"Kremlin diet"
The point is: this is what the translators write: Carbohydrate is the enemy, it comes from carbohydrates and grease.Do not eat carbohydrates and lose weight.Only protein and slightly greasy products can be enabled in the diet: meat, fish, eggs, vegetables.Then, after the first stages of the diet, you allow you to add a little carbohydrates. How they actually do: due to the exhaustion of glycogen supply, weight loss due to the course of water in the first days of diet.In addition to the water loss of the Kremlin diet, the loss of live weight (muscles and fat) is also possible. Every 7-8 thousand kcal = plus/minus 1 kg (depending on the norm to 7-8 thousand kcal or ate the vice versa). What to do: eat carbohydrates and don't worry about anything.10-20% less than the calorie norm + does not go to tales to avoid losing muscle tissue.
Kefir diet
The point is: a little meat, vegetables, lots of kefir.Kefir can be drunk if you want and as much as you want. As acts in fact: (like all previous) moisture loss-1-2 kg in the first few days due to reducing carbohydrates (very small in meat, vegetables and kefir).Loss of 1 kg of muscle and fat for every 7-8 thousand kcal deficiency (or 1 kg of fat if meat and kefir find out that it is a personal norm of KCAL). What to do: eat meat (or any other food), drink kefir (or any other moisture), and don't worry about anything.10-20% less than the calorie norm + does not go to tales to avoid losing muscle tissue.
How to lose weight: exercise
Now that you are deeply aware of the scientifically based theory of weight loss and psychological pitfalls, we will give you some useful practical chapters on how to lose weight (restricting the calorie content of nutrition).Experts write that only 10% of the diet can keep the result for a long time.In another source, it is reported that 95% of the severity will be lost within 1-5 years. We hope that if you have read carefully everything written for this chapter, you will increase your chances to get to a successful 5%.
How to know the standard of calorie.Delicacies and shades
In 1990, the formula was developed by the Miflin-San General formula, which is considered the simplest and accurate to calculate energy demand.He considers it the calculator according to this formula. Here is an example of calculating calorie norms: it is easier to calculate the total daily energy costs to multiply body weight by 30-35 kcal.The larger and more active people, the more you need to focus on the upper limit.Women need to pay more attention to the lower limit.For example, an approximate calorie intake for a woman: 60 kg * 32 (moderate trains) = 1920 kcal.
Where to start losing weight and how not to stop.
After reading this chapter, he had already taken an important first step.Return to this text every time you experience difficulties and look for answers.We will remind the most important thing where you need to start losing weight and how we do in this case. Here are the most important principles to help you achieve long -term success:
- Find out that the newspapers you will realize in your life forever. It looks like not only genetics, but for your lifestyle, how and what you eat, what you do.If changes in habits are temporary, the results of the weight loss will also be temporary.
- As little as possible, as little as possible.Do not force yourself to change your life at once and completely - because it will probably not work.With naked enthusiasm and willpower, this will not work for a long time.Enter up to 1 new habit per month.For example, just start watching how you eat: just get used to calculating calories and understand how much kcal you eat a 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).Do not behave sharply, enter gradually and as comfortable as possible - after all, so there is no point in the rush.
- Be very careful and sensitive to yourself.Don't forget to encourage yourself to reward for new useful habits, give yourself links (pamper yourself with your favorite products, even if you don't seem to be "healthy"), keep in mind that 10-20% of your diet is even recommended to consist of conditionally "harmful" products.After all, these power rules are forever - let them be as comfortable as possible.
- Take part in physical activity.This guarantees that you will feel much better than yourself and will lose weight with fat reserves, not muscles.However, choose a lesson to please.Even the usual walk is a very useful practice, just stop.
- Place your healthy priority for your lifestyle.Try to increase the importance of training in the schedule as the most important priority.Finally, this positively influences both work and family.
- Get the joy of the process.This is the most important part of the process.We believe that weight loss is better, light, pleasant and experience along the road for most pleasant emotions.
Thank you for reading and your desire!Everything will succeed!Take care of yourself!