In the way of losing weight, many underwater stones, cobblestones and only pebbles are waiting for you, which you will learn from this text.In the process of losing weight, the most important thing is your daily comfort, as this is an approach to life and food, which begins to adhere, you will inevitably change.Be careful, kind, caring, attentive to yourself on this path.
The balance of energy and calories
The first and most important thing is that it is necessary to study and understand it is a simple and understandable law of energy balance.In the words, it sounds like this: "Eat more calories than you spend - gaining weight, less - you lose weight."It doesn't matter what kind of food or dishes were marked by calories.Also, it doesn't matter how much protein, fats and carbohydrates were in eating. Each person has its own calorie rate (depending on body size and activity) - Calculator "Calculating calorie norms" for the jogging logo will give a rough figure. If you want to lose weight, you should eat 10-20% less than this rate.That's all, the rest is secondary. Similar experiments were carried out in different years and the result was almost the same: all participants are losing weight with a shortage of calories, regardless of the food they came from.He decided the general lack of calories. There was even a strange study, where calories were not lost with absence, but then it turned out that everything was okay - the subjects just lied.
That is to say, you can eat at least in a fast food cafe, but with a lack of calories and still lose weight?!Yes, it's right! Such an experiment was also conducted (and more than once).One of the most famous: a teacher of John Tisna High School, as part of a school experiment on natural science, decided to eat 3 months exclusively in fast food.For these 3 months, John lost 17 kg and this was hit as long as he decided to extend his experiment for another 3 months.An experiment similar to fast food allowed a student at the University of Jared Voglu to win a company face.It weighed 193 kg with an increase of 185 cm.But one day his life changed dramatically, as he began to eat with calorie deficiency.He himself came up with a diet of deficiencies: an 18 -centimeter Sentwitch with a lunch turkey, a sandwich sandwich+a cans of cola and a pack of baked potato chips.In the first 3 months, it lost 42 kg, for 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 per year of calorie deficiency.
Why is it impossible to die of hunger to lose weight
The first thing that comes to your mind is after meeting the energy balance law "the more absence, the more weight loss".This means, if not at all, or there are very few (300-500 kcal a day), then you can quickly lose weight.Of course, this will give a short -term effect, but in the end it will only worsen it: the return will be inevitable, as a person is simply unable to eat for a long time below the level of basic metabolism.(For a average of a woman 30 years old, a height of 160 cm and a weight of 60 kg - a basic metabolism of about 1300 kcal per day, and the total rate is about 2000 kcal/day).It is very useful to remember the famous Minelesototsky "Hungry" experiment of 1944: when, under the supervision of scientists, the group man voluntarily lowered on a long -term diet with a calorie content just below their basic level of metabolism (on average, the calorie content of the experiment participants in the hungry phase) was 15.Here's what happened to the subjects and will happen to all those who will decide to eat for a long time below their basic metabolism:
- The apathy appeared, the interest in discussions, and the previously hot topics has decreased;
- Irritability and aggressiveness intensified, the outbursts of anger became more frequent;
- The average heart rhythm decreased (before hunger, the average pulse was 55 beats per minute, and then - only 35, the body moved to the energy conservation mode);
- The frequency of rectum emptying has become extremely rare - once a week;
- Blood volume decreased by 10%, heart size decreased;
- Edema of the face, knees and ankles appeared, some worn skin;
- Taking, muscles, ears ringing appeared, coordination deteriorated;
- Libido sat down and then disappeared completely, the testicles began to produce less hormones, the number of sperm decreased, they became less mobile;
- There were mental health problems: Scientists have identified hypochondria, depression and hysteria with tests among many participants.
If you eat for a long time with a lack of calories below your basic metabolism level, over time you may have the same symptoms as participants in the experiment.Almost always the consequences of hunger breakdown are as follows: a group of weight even greater than before fasting, and usually due to adipose tissue - the body will begin to make more active reserves as soon as possiblethat calorie content of adult power.But muscle tissue during a hunger strike, on the contrary, burn quite quickly. This is called the yo-yo effect: as a result, with each stage of hunger in the body there are less and less muscle tissue and increasingly fat.Thus, you can direct yourself at a metabolic angle, you will have to get out of which they will need to be long and painful.During hungry diets, weight loss occurs in many ways due to loss of lymphoid tissue and muscle fibers, and not fat, which does not give up and last leaves. Losing weight during hunger will certainly be visible, but this loss will be temporarily, and will almost certainly turn more harm and weight.Hungry diet almost always ends the same: a food division.First, because it is impossible to sit sharply and permanently to 500-700 (and even 1200-1500) kcal per day, and second, this will be facilitated by the depression that develops against the background of nutrient loss. Therefore, the recommendation of scientists and experts: losing weight is important if possible gradually, with no more than 20% of your calories.It is such a strategy that it can ultimately produce a steady result.
Carbohydrate restriction diet. Water delay
In a large number of known diets there is a common feature - a decrease in carbohydrate consumption.This is a very important detail, as in addition to calorie balance, which also dictates storage or burning fat, body weight can vary due to contained water.So: carbohydrates are delayed in the body of water.Not fat but just water.In medium size, a person has an operational power supply in the form of about 0.5 kg of carbohydrates (this substance is called glycogen, is located in the liver, muscle, blood flow and important for life support and immunity).But one important detail: each 1 g carbohydrate delays 3 g more water.
Therefore, if the glycogen reserves are depleted (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 a decrease in carbohydrate reserves and, consequently, more "drain" water that this carbohydrate reserves.(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 will be visible on the scales. Once you start consuming carbohydrates again (eat spaghetti, rice, buckwheat, bread) - the juice will return to your body. And that's normal. Which recommends getting 50-55% of carbohydrate calories-this is excellent.However, the quick effect that any calorie diet gives the myth of their wonderful effectiveness in the early days.But let's only see one step further and list the bad:
- Due to the restriction of carbohydrates, not the fat layer is lost, but the operating energy reserves (glycogen) are depleted and the water bonded by them is left.Your body does not become more beautiful and proportional, it simply becomes 1-2 kg less than the fluid in it.
- This is a temporary phenomenon - in the first good carbohydrates.Are you ready to eat carbohydrates again (completely abandon bread, pasta, rice, buckwheat, all sweet)?
- This is a phenomenon-glycogen restricted in the body up to only 0.5 kg, which means that more than 1-2 kg in this method will not work.Therefore, in this figure, in the vast majority of cases, the "weight loss" ends.
- This can aggravate the mood, brain activity (carbohydrates - main brain fuel), cause irritability and exacerbate immunity.
But what are the undoubted advantages of carbohydrate restrictions:
- Carbohydrates are delicious and it is easy to solve the calorie rate.Carbohydrate restriction allows you to look at your food carefully and generally facilitates the control of the input calories.
Conclusion: It makes no sense to limit all carbohydrates (except that it is useful to eat less simple sugars), it is best to limit the calorie content within their frame.It doesn't make much sense in the "drainage" of water.
Dietary overview and how exactly work
"Kremlin diet"
After all: this is what the compilers write: carbohydrate is your enemy, it is one of the carbohydrates they get fat.Do not eat carbohydrates and lose weight.Only proteins and little fat products are allowed in the diet: meat, fish, eggs, vegetable fruits.Then, after the first stages of the diet, it is allowed to add a little carbohydrates. How it actually works: Due to the impoverishment of glycogen supply, in the early days of the diet, weight loss will occur due to water drainage.At the top of the water loss in the Kremlin diet, loss of living weight (muscles and fat) with lack of kcal is also possible. EVERODO 7-8 thousand kcal = plus/minus 1 kg (depending on it, they exaggerate the rate for these 7-8 thousand kcal or vice versa-they ate with a similar deficit). To do: eat carbohydrates and don't worry about anything.Consume 10-20% less than your calorie rate + do not go to fables so that you do not lose muscle tissue.
Kefir diet
After all: a little meat, vegetables, lots of kefir.Kefir can be drunk when you want and as much as you want. While acting actually: (like all previous moisture losses) Loss-1-2 kg in the first few days due to the reduction of carbohydrates (in meat, vegetables and kefir is very small).Loss of 1 kg of muscle and fat for any 7-8 thousand kcal deficiency (or a group of 1 kg of fat if it results in meat and kefir to consume your personal Kcal rate from above). To do: eat meat (or any other food), drink kefir (or any other moisture) and don't worry about anything.Consume 10-20% less than your calorie rate + do not go to fables so that you do not lose muscle tissue.
How to lose weight: Practice
Now that you are deeply familiar with the scientifically based theory of weight loss and psychological traps, we will give some more useful practical chapters in your way of losing weight (restrictions on calorie content).Experts write that only 10% of those who lose weight manage to keep the result for a long time.At another source, they write that about 95% of weights have returned lost within 1-5 years. We hope that if you read everything written in this chapter, then you strongly increase your chances of entering a successful 5%.
How to discover your calorie rate.Details and nuances
In 1990, the formula was developed by the Miffin-San General formula, which is considered one of the simplest and most accurate for calculating energy needs.Accordingly, the formula considers that the calculator considers. Here is an example of calculating calorie rates: an easier way to calculate the total costs of your daily energy is to multiply body weight by 30-35 kcal.The larger and the more active, the more you have to focus on the upper limit.Women should pay more attention to the lower border.For example, a rough calorie consumption for a woman: 60 kg * 32 (trains moderately) = 1920 kcal.
Where to start losing weight and how not to give up.
Reading in this chapter, you have already taken an important first step.Return to this text whenever you experience difficulties and look for answers.We will remember the most important thing where you should start losing weight and how we would act ourselves in this case. Here are the most important principles that will help you achieve long -term success:
- Understand that the innovations you will apply in your life are forever. What you look like is not only genetics, but also the outcome of your lifestyle, as well as what you eat, what you do.If changes in habits are temporary, then the results of weight loss will also be temporary.
- Act as slowly as possible, as small as possible.Do not force yourself to change your life immediately and completely - because, most likely, it will not work.With an enthusiasm and bare will, it will not work for a long time.Put no more than 1 new habit per month.Start, for example, just by seeing how you eat: just learn to count calories and understand how many kcal you ate about a day.Then - gradually introduce new habits: for example, buy a few pounds of vegetables and fruits every two days (or at least several times a week).Do not act harshly, insert this way gradually and as comfortable as possible - after all, it is forever, so there is no point in a hurry.
- Be very careful and sensitive to yourself.Remember to encourage yourself with a reward for new useful habits, give yourself link (caress yourself with your favorite products, even if they do not seem to be "healthy"), remember that 10-20% of the diet is recommended to consist of "harmful" products and generally make your diet from what you really like.After all, these energy rules are now forever - let it be as comfortable as possible.
- Engage in physical activity.This guarantees that you will feel much better than yourself and lose weight for the most part with fat reserves, not muscles.At the same time, choose a lesson to your liking.Even the usual walking is a very useful exercise, just stop at it.
- Set up your healthy advantage for your lifestyle.Try to raise the importance of training in your schedule for the highest advantage.After all, this will have a positive impact on 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, pleasant and to experience along the way for most pleasant emotions.
Thank you for reading and your wish!Everything will work!Take care of yourself!