To lose weight, many underwater boulders, pebbles and pebbles are waiting for you and you will learn from this article.The most important thing in the process of losing weight is your daily comfort, as it is a way of life and nutrition, start following and you will inevitably change.Be careful, kind, be careful and pay attention to yourself on this road.
Energy balance and calories
The first and most important thing is that what must be studied and understood is a simple and understandable law of energy balance.In words it sounds like this: "Eat more calories than spending - gain weight, lose weight." It doesn't matter what kind of food or dish you have for your calorie score.Moreover, it doesn’t matter how much protein, fat and carbohydrates are in consumption.Everyone has their own calorie standard (depending on the size of body and activity) - the jogging logo's calculator "Calculation Calculation Standard Calculation" will provide approximate numbers.If you want to lose weight, you need to eat 10-20% less than this specification.That's all, the rest is secondary.Similar experiments were conducted in different years, and the results were roughly the same: all participants were losing weight and reducing calories regardless of the arrival of the food.He decided on overall calorie deficiency.There was even a weird study in which calories were not lost in the shortage, but everything turned out to be organized - the subject simply lied.
That said, you can eat at least in a fast food cafe, but have calories shortages and still lose weight?Yes, yes!Such experiments were also performed (more than once).One of the most famous: As part of the Natural Science School experiment, a middle school teacher, John Tsisna, decided to eat exclusively on fast food for 3 months.During these three months, John lost 17 kilograms, which shocked him that he decided to extend the experiment for another 3 months.Similar experiments on fast food have allowed a student at Jared Voglu University to win the face of the company.His weight was 193 kg, an increase of 185 cm.But one day, his life changed drastically after he started eating with his shortened calories.He himself proposed a deficient diet: an 18cm sendwitch for lunch with turkey, a dinner sandwich sandwich + a can of coke and a pack of grilled potato chips.During the first three months, he lost 42 kg due to this diet, which lasted for a year - 111 kg - and was insufficient in calories.For weight loss (but not for health), how much (calories) you eat, not what exactly.Jared Vogl is less than 193 to 82 kg of nutrition per year and has a calorie deficiency.
Why can't you lose weight by starving
The first thing that comes to mind is after reaching the "short, the more weight you lose" with the law of energy balance.That is, if not, or very little (300-500 kcal per day), then you can lose weight quickly.Of course, this will have short-term effects, but ultimately it will only make the situation worse: rollbacks will be inevitable, because one simply cannot be below basic metabolic levels for a long time.(For a 30-year-old woman, height is 160 cm and weight is 60 kg - a basic metabolism of about 1300 kcal per day, the total specification is about 2000 kcal/day).Recalling the famous Minnesota “Hunger” experiment in 1944: Under the supervision of scientists, people at that time volunteered to sit in a long-term diet with a calorie content slightly lower than their basic metabolic levels (on average, the calorie content during the hunger phase was 1,570 kcal per day for six months).This is what happens in the subject and will happen to all those who decide to eat at their basic metabolic levels for a long time:
- Indifference emerges, with less interest in discussions and previous hot topics;
- Irritability and aggressiveness increase, and anger erupts become more frequent;
- The average heart rate is reduced (the average pulse is 55 times per minute before hunger, then - only 35, the body moves to the energy saving program);
- The frequency of emptying the rectum becomes extremely rare - once a week;
- Blood volume is reduced by 10% and heart size is reduced.
- Edema occurs on the face, knees and ankles, and some rough skin;
- Dizziness, muscles, ears, and coordination worsens;
- The libido is reduced, then disappears completely, and the testicles begin to produce less hormones, reduce sperm count, and have lower mobility.
- Mental health problems: Scientists have identified lower cartilage, depression, and hysteria in many participants.
If you eat for a long time and your calorie metabolic levels are below the basic level, your symptoms may be the same as those of the participants in the experiment over time.The consequences of a collapse after hunger are almost as follows: A group weighs more than before fasting, usually due to fat tissue – once the calorie content is increased, the body will begin to have more reserves.However, on the contrary, muscle tissue during hunger strikes quickly burned.This is called the yo-yo effect: as a result, there are fewer and fewer muscle tissue in every stage of the body.So you can bring yourself into a metabolic perspective, you have to get out of the situation, you have to suffer for a long time.In a hungry diet, weight loss occurs in many ways due to loss of lymph tissue and muscle fiber rather than fat, without giving up and continuing.Weight loss during hunger will certainly be obvious, but this loss will be temporary and will almost certainly recover more damage and weight.The hungry diet is almost always the same: food collapses.First, because it is impossible to sit 500-700 (or even 1200-1500) kcal rapidly every day, secondly, this will develop by depression in the context of nutritional loss.Therefore, scientists and experts’ advice: Weight loss is gradually important, and the lack of calories does not exceed 20%.This is a strategy that can ultimately lead to stable results.
Diet restricts carbohydrates.Water delay
There is a common characteristic in a large number of popular diets - a decrease in carbohydrate consumption.This is a very important detail because in addition to the balance of calories (which also determines the storage or burning of fat), weight may vary due to restricted water.Therefore: carbohydrates are delayed in the water body.Not fat, but water.In a medium size, a person's energy supply is about 0.5 kg of carbohydrates (the substance called glycogen is located in the liver, muscles, blood flow, and is important for life support and immunity).But one important detail: 3 grams of water is delayed per 1 gram of carbohydrate.
Therefore, if glycogen storage is exhausted (for example, not eating carbohydrates), the body is able to quickly lose 1-2 kg in 1-2 days due to the reduction in carbohydrate reserves, so the "drain" of the water stored in this carbohydrate is more "drained".(Details how it works, we describe it in Lyle McDonalda's text: Rule 3500 kcal = 0.5 kg).This loss will have nothing to do with burning subcutaneous fat, but can be seen on scale.Once you start eating carbohydrates again (eat pasta, rice, buckwheat, bread) - the liquid will return to your body again.This is normal.Who recommends getting 50-55% calories from carbohydrates - this is great.But the rapid impact of any calorie diet has led to myths on the miracle efficiency of day one.But let's look further and list the disadvantages:
- Due to carbohydrate limitations, rather than loss of fat layers, the operating energy reserves (glycogen) are exhausted and the water they are connected to is retained.Your body won't become more beautiful and proportional, it's 1-2 kg less than the liquid in it.
- This is a temporary phenomenon – the first good part of carbohydrates.Are you ready to eat carbs again (giving up bread, pasta, rice, buckwheat, all sweet)?
- This is a limited phenomenon in the body - gene generation, up to 0.5 kg, which means that 1-2 kg on the method does not work properly.So, in this number, in the vast majority of cases, “weight loss” is over.
- This may worsen mood, brain activity (carbohydrates - the brain's main fuel), causing irritability and worsening immunity.
But, there is no doubt about what the carbohydrate limit is:
- Carbohydrates are delicious and easy to figure out the standard of calories.Carbohydrate limitations allow you to take a closer look at nutrition and often promote control over entry into calories.
Conclusion: It makes no sense to limit all carbohydrates (except for eating less simple sugar is useful), and it is best to limit the calorie content within its framework."Draining" water doesn't make much sense.
Diet Overview and Its Exactly How It Works
“Kremlin Diet”
The most important thing is: This is what the compiler writes: Carbs are your enemy, and they gain weight from carbs.Don't eat carbs and you will lose weight.Only protein and slightly fat products are allowed in the diet: meat, fish, eggs, vegetables and fruits.Then, after the first phase of the diet, allow a little carbohydrate to be added.Actual role of behavior: Due to the exhaustion of glycogen supply, weight loss due to water drainage in the first few days of the diet.In addition to water loss in the Kremlin diet, there may be a lack of living weight (muscle and fat). What to do: Eat carbohydrates, don’t worry.10-20% less than your calorie range + don't go to allegory to avoid losing muscle tissue.
Kefir Diet
The most important thing is: a small meat, vegetables, and a lot of kefirs.Kefir can get drunk when you want and want it. Actually behaviour: ((as before) due to the reduction of carbohydrates (in meat, vegetables, and kefir, water loss of 1-2 kg in meat, vegetables, and kefir) in a minimal case. Lose 1 kg of muscle and fat (or a set of 1 kg of fat with meat and kefir) (or a set of 1 kg of fat that can be consumed from above your KCAL personal norms). What to do: Eat meat (or any other food), drink kefir (or any other moisture), and don't worry. 10-20% less than your calorie range + don't go to allegory to avoid losing muscle tissue.
How to lose weight: Practice
Now that you are very familiar with theories based on science-based weight loss and psychological traps, we will provide some more useful chapters on how to lose weight (limits on nutritional calorie content).Experts write that only 10% of weight loss people are able to maintain results for a long time.In another source, they wrote that up to 95% of the weight is returned to the loss within 1-5 years.We hope that if you read all the things written in this chapter carefully, you will greatly increase your chances of success by 5%.
How to find out the calorie standard.Subtle and nuance
In 1990, the formula was developed by the Mifflin-San General formula, which is considered one of the easiest and most accurate to calculate energy requirements.According to this formula, the calculator considers it.Here is an example of a calorie specification: An easier way to calculate the total daily energy cost is to multiply your weight by 30-35 kcal.The bigger and more positive a person is, you need to focus on the upper boundary.Women need to pay more attention to the lower boundaries.For example, the approximate calorie consumption of women: 60 kg * 32 (moderate training) = 1920 kcal.
Where to start losing weight and how to not quit.
After reading this chapter, you have taken an important first step.Whenever you have difficulties and look for answers, please return to this text.We will remind you the most important thing, you should start losing weight, how we will act in this case.This is the most important principle that can help you achieve long-term success:
- Realize that the innovations you will implement in your life are forever.Your appearance is not only genetics, but also the result of your lifestyle, how and what you eat, and what you do.If the changes in habits are temporary, the results of weight loss will also be temporary.
- As slow as possible, as slow as possible.Don't force yourself to change your life all at once - because most likely, it won't work.In terms of enthusiasm and willpower, it will not work properly for a long time.No more than 1 new habit per month.For example, start by just watching your diet: Just get used to counting calories and know how many kcals you eat every day.Then - gradually introduce new habits: for example, buy a few kilograms of vegetables and fruit every few days (or at least a few times a week).Don't act sharply and gradually enter this mode - after all, it's forever, so there's no point in rushing.
- Be very careful and sensitive.Don't forget to reward new useful habits and link yourself (even if the products you like aren't "healthy" bonds), remember that 10-20% of the diet even recommends consisting of conditional "harmful" products, usually made from what you really like.After all, these rules of power are forever now - making them as comfortable as possible.
- Engage in physical exercise.This ensures that you will feel much better than yourself and will lose weight in most cases due to fat reserves rather than muscle.Also, choose the course you like.Even a regular walk is a very useful exercise, just stop.
- Put your health priorities in your lifestyle.Try to raise the importance of training in the schedule to the highest priority.Ultimately, this will have a positive impact on work and family.
- Get the joy of this process.This is the most important part of the process.We think losing weight is easier, enjoyable, and can be experienced on most of the pleasant emotions.
Thank you for your reading and wish!Everything will be solved!Take good care of yourself!