On the weight loss journey, waiting for you to many underwater boulders, paving stones and just stones, about which you will learn from this text. In the process of losing weight is the most important – do not exceed your daily comfort, as it is approach to life and nutrition, began to cling to someone, you inevitably don't you sit down and you can't solve this thing. Be careful, kind, careful, attentive to each other on the way.
Energy balance and calories
The first and most important thing that you need to study and understand – it is simple and understandable law, and energy balance. Words it sounds so: "to eat more calories, than in vain — to gain weight, less — you lose weight". When it is not important what exactly food helena dishes were awarded the calories. Also does not have a decisive importance, and how much to eat was protein, fat and carbohydrates. Each person has his own norm of calories (depending on the size of your body, and activity) – a rough indication you calculator "Calculation of calories is" under the logo Sonika. If you want to lose weight, we must eat at 10-20% less than this standard. That's all, the rest is secondary. Similar experiments conducted in different years and the result was approximately the same: all the participants lose weight in a calorie deficit, regardless of the meal, of which they are enrolled. Decided to apply on an overall calorie deficit. There was even one particular study, where lack of calories is not to lose weight, but later it turned out that everything is fine — people just lied.
This means that you can eat, even if only in one cafe fast food, but with a lack of calories, and still lose weight?! Yes, it's all true! Such an experiment did (and not once). One of the most famous: high school teacher John Cisna as part of a school experiment for science decided to eat 3 months exclusively in fast food. For these 3 months John lost weight by 17 kg and he was so upset that he decided to extend the experiment for another 3 months. A similar experiment with a fast food allowed the student to the university's Jared Fogle to make, to become the face of the company . It weighed 193 kg at a height of 185 see But one day his life fine, changed after he began to eat with a calorie deficit. He himself invented a diet with a lack of: 18 cm sandwich with turkey for lunch, a sandwich with vegetables for dinner + one can of coke and a packet of baked potato chips. For the first 3 months she lost 42 kg, a year – on 111 kg, thanks to this diet – with a deficit of calories. For weight loss (but not for health) has the meaning of how much you eat (calories), and not exactly what. Jared Fogle lost weight from 193 to 82 kg per year, nutrition with a lack of calories.
Why shall not starve for weight loss
The first thing that comes to mind after becoming acquainted with the law of energy balance "the bigger the deficit, the greater and weight loss". This means that if you don't want to eat at all, helena is very little (300 to 500 kcal per day), then you can quickly lose weight. There will be a short-term effect, but in the end it will only get worse: the appeal on the horizon, because the man simply is not capable of long-term guests below the level of basic metabolism. (for the average woman 30 years, growth 160 cm and weighs 60 kg – the basic metabolic rate of about 1,300 kcal per day, while the overall rate – about 2000 kcal/day). Here is a very useful to remember the famous Minnesota "hunger" experiment 1944: when under the supervision of scientists, a group of male volunteer was sitting on a long term calorie diet with a little lower is the basic level of metabolism (in the average diet foods the participants of the experiment at the stage of starvation was 1570 calories a day for half a year). Here is what happened with the items and will happen with everyone, who will dare to for a long time to eat under the level of the basic metabolism:
- appeared with apathy, decreased interest to the debate and previously hot for them topics;
- increased irritability and aggressiveness, frequent explosions;
- decreased average heart rate (go into starvation, the average heart rate was 55 beats per minute, and after that – only 35, the organism switched to the power saving mode);
- the frequency of emptying the colon has become very rare – once a week;
- the volume of blood fell to 10%, the dimensions of the heart weakened;
- appeared swelling of the face, in the area of the knees and ankles, with some rough skin;
- appeared dizziness, muscle pain, ringing in the ears, impairment of coordination;
- libido decreased, and then disappeared completely, the testes began to produce less hormones, sperm count decreased, they became less mobile;
- there were problems with mental health: scientists have identified using the tests for many of the participants hypochondria, depression, hysteria.
If you long to eat with the lack of calories lower than the basic level of metabolism, over time you may experience the same symptoms that the participants in the experiment. Almost always the consequences of the collapse after hunger are the following: a set of even more weight than to fasting, and usually at the expense of adipose tissue – the body begins to more actively make the stock, as the diet food will increase. And here, muscle tissue during a hunger strike, on the contrary burned pretty quickly. It is called the effect, the yo-yo: due with each phase of starvation in the body become less and less lean muscle tissue, and still more and more fat. In this way it is possible to exhaust itself in the metabolic angle, selected from which have long and painfully. During the hungry weight loss diets is happening largely at the expense of lymphatic tissue and muscle fibers, rather than fat, which gives up and goes in last but not least. Weight loss during fasting, I'm sure it will be well noticeable, but this loss will be temporary, and almost certainly will return with even more damage and weight. Hungry diet is almost always ends the same: the food breakdown. First of all, because it is possible to significantly and forever sit down at the 500-700 (and even 1200-1500) kcal per day, per second, that will support the emerging on the background of the loss of nutrients depression. So the recommendations of scientists and experts: to lose weight, it is important that the abilities gradually, the deficit of not more than 20% from your calories. This strategy may eventually provide a stable result.
Diet with restriction of carbohydrates. Water retention
In a huge number of popular diets there is one common character – the reduction of carbohydrate intake. This is a very important detail, because in addition to the balance of calories, dictate, including the storage of helena fat burning, body weight can vary by held water. So here it is: carbs hold in a body of water. Not fat, but just water. In a medium sized a person is an operational energy reserve in the form of approximately 0.5 kg of carbohydrate (this substance is called glycogen, is located in the liver, the muscles, the bloodstream and it is important for the nutrition and immunity). But an important detail: each 1 g of carbohydrates slows down another 3 grams of water.
So if the glycogen stores of the brain (for example, do not eat carbohydrates), then the body is able to very quickly, literally within 1-2 days lose 1-2 kg by reducing the reserves of carbohydrates, and therefore, even more "outflow" of water, the carbohydrates reserves of bind. (In detail how it works, we have described in the text from Laila Mcdonald: Rule 3500 kcal = 0.5 kg). This loss will not have a relationship to the burning of subcutaneous fat, but will be visible on the scales. Once again begin to consume carbohydrates (eat spaghetti, rice, buckwheat, bread) — the liquid will return back into your your body. And that's fine. WHO is recommended to receive 50-55% of calories is from carbohydrates – that's great. However, the rapid effect which they give in the first days of any diet with restriction of calories, supports the myth of their miracle of efficiency. But let's look just to step on the authors and list the cons:
- Due to the restriction of carbohydrates is lost is not fat layer, and fading in and out of the operating reserves of energy (glycogen) and goes united them water. Do not exceed your body becomes more beautiful and proportional, just in it becomes 1-2 kg less fluid.
- This is a temporary phenomenon – at first a good serving of carbohydrates. Are you ready to never again in life will not eat carbohydrates (completely abandon the bread, pasta, rice, buckwheat, sweet)?
- It's a limited phenomenon – the glycogen in the body is only 0.5 kg, which means more 1-2 kg in the method "merge" will not work. So for this character in the vast majority of cases, the "weight loss" and ends.
- It can worsen your mood, brain activity (carbohydrates – the main fuel of the brain), cause irritability, impair immunity.
And it is unquestionable pros of carbohydrate restriction:
- Carbohydrates are tasty and they easy to shuffle standard calories. Restriction of carbohydrates will allow you to carefully look at your food and overall, facilitates the control of incoming calories.
Conclusion: does not make sense to restrict all carbohydrates (is it what is useful to eat less simple sugars), it is better to limit the intake of calories within them. There is no special sense in it, to "drain" the water.
Overview of diets and exactly how they work
"The kremlin diet"
Bottom line: what the authors write: carbohydrates — your enemy, it's just the carbs get fat. Do not eat carbohydrates and you will lose weight. On the diet is allowed only protein and a little bit of fatty foods: meat, fish, eggs, vegetables, fruit. Then, after the first phase of the diet is only allowed a little add carbohydrates. How it works in reality: because Of the depletion of glycogen stores, in the first days of the diet weight loss occurs due to the discharge of water. Through the loss of water on the kremlin diet is possible, and the loss of live weight (muscles and fat), with a deficit of kcal. Every 7-8 thousand kcal = plus/minus 1 kg (depending on overeat standard on these 7-8 thousand kcal helena, on the contrary — it feeds on the same deficit). What to do: eat carbs and don't worry about anything. Consume 10-20% less, its calorie is + make the fiznagruzki to lose muscle tissue.
Kefir diet
Bottom line: a little meat, vegetables, a lot of yogurt. Kefir can be drink when you want and how much you want. How it works in reality: (as well as all previous) moisture loss – 1-2 kg in the first days of reducing carbs (in meat, vegetables and yogurt its extremely little). Loss of 1 kg muscle and fat for every 7-8 thousand kcal deficit (helena radka of friends 1 kg of fat, if it is obtained with meat and yogurt to consume more than their personal standards kcal). What to do: eat meat (helena any other food), drink kefir (helena any other moisture) and don't worry about anything. Consume 10-20% less, its calorie is + make the fiznagruzki to lose muscle tissue.
How to lose weight: practice
Now, when you are deeply familiar with the scientific theories of weight loss and psychological load-bearing stones, we give several useful practical chapters on your weight loss journey (restriction of caloric content of food). Experts write that only 10% is of those who is a weight loss manage to keep the result on the long haul. Even in one source it says that up to 95% thinner returns lost within 1-5 years. We hope that if you read carefully everything what was written in this chapter, then you will significantly increase your chances to get into the successful 5%.
How to determine your rate of calories. The subtleties and nuances
In 1990 he developed the formula Mifflin-San Giora, which is considered one of the most simple and accurate for the calculation of the energy needs. Exactly according to this formula considers calculator. Here is an example of the calculation of calories: an easier way to calculate your total daily energy costs – multiply your body weight on your 30-35 kcal. The bigger and heavier the man, the more is the need to focus on the top line. Women need to pay more attention to the bottom line. For example, the approximate calorie consumption for females: 60 kg * 32 (slightly trains) = 1920 kcal.
Where to start weight loss and how do not stop.
Read this chapter, you've already done the first important step. Come back to this text whenever you are having trouble and looking for answers. We recall the most important, what is worth it to start your weight loss and how would we have acted alone in this case. Here are the most important principles that will help you achieve long-term success:
- We realise that innovation, that you are going to paste on my life – it is forever. It's how you look – it's not just genetics, but the result is your lifestyle, how and what you eat, what you are dealing with. If changes in habits will be temporary, and weight loss results will also be temporary.
- Follow how it is possible to slower, a maximum of small steps. Don't force yourself to change your life again and completely – because most likely it will not work. On bare enthusiasm and the will power to ride a long time will not work. Enter no more than 1 new habit per month. Start by for example only to watch your meals: just get used to it to count calories and realize how many calories you probably ate for the day. Then gradually introduce new habits: for example, buy yourself a couple of pounds of vegetables and fruit every couple of days (helena at least a few times a week). Do not act dramatically, to walk on this scheme gradually and comfortably, because it is forever, so hurry up, does not make sense.
- Be very careful and sensitive to each other. Don't forget to promote yourself a reward for new useful habits, let's imagine easing (pamper yourself your favorite foods, even if doesn't seem "healthy"), remember that 10-20% of the diet, and even recommended to build from conventionally "harmful" products, and generally will complement your diet of what you really love. Because the rules of nutrition with you now forever, whether they are the most comfortable.
- Worry about physical stress. This ensures that you will get a much better feel and you will lose weight of the most part of fat deposits and no muscles. In this you select your job on the soul. Even ordinary walking – a very useful exercise, just to stop on it.
- Give your HLS high priority. Try to increase the importance of exercise in the schedule at the highest priority. In the final analysis it is the positive impact on work and family.
- Get yudin from the process. This is the most important part of the process. We think that losing weight is better easy, enjoyable and experience on this journey, for the most part pleasant emotions.
Thank you for that hold, and for your performance! Everything will turn out! Take care of yourself!