On the way to lose weight, many underwater rocks, cobblestones and only pebbles await it, that you will learn from this text.In the process of losing weight, the most important thing is its daily comfort, since this is an approach to life and nutrition, which begins to adhere, will inevitably change.Be careful, kind, careful, attentive to yourself on this path.
Energy balance and calories
The first and most important thing is that it is necessary to study and understand is a simple and understandable law of energy balance.In words, it sounds like this: "Eat more calories than you spend, gaining weight, less, loses weight."It doesn't matter what type of food or dishes were qualified by calories.In addition, no matter how many proteins, fats and carbohydrates they ate. Each person has their own calorie standard (depending on the size of the body and the activity): the "calculation of the calorie standards" of the calculator for the jogging logo will give an approximate figure. If you want to lose weight, you should eat 10-20% less than this standard.This is 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 foods they came from.He decided the general calorie deficiency. There was even a strange study, where calories were not lost in a shortage, but then it turned out that everything was in order, the subjects simply lied.
That is, can you eat at least in a fast food coffee, but with a shortage of calories and still lose weight?Yes, that's right! Such experiment was also carried out (and more than once).One of the most famous: a secondary school teacher John Tsisna, as part of a school experiment on natural sciences, decided to eat 3 months exclusively in fast food.During these 3 months, John lost 17 kg and this was so hit by him that he decided to extend his experiment for another 3 months.A similar experiment with fast food allowed a student from Jared Voglu University to win a company's face.It weighed 193 kg with an increase of 185 cm.But one day his life changed dramatically, after he started eating with a shortage of calories.He came up with a deficiency diet: a 18 -centimeter lining sent with a turkey for lunch, a sandwich for dinner+a tail can and a package of baked fries.In the first 3 months, he lost 42 kg, for a year - 111 kg, thanks to such a diet, with a calorie deficit.For weight loss (but not for health), it is important how much it eats (in calories), and not exactly.Jared Vogl lost from 193 to 82 kg per year of nutrition with calorie deficiency.
Why is it impossible to starve to lose weight?
The first thing that comes to mind is after meeting with the law of energy balance "more shortage, more weight loss."That is, if not, or there are very few (300-500 kcal per day), then you can lose weight quickly.Of course, this will give a short -term effect, but in the end it will only worsen it: the reversion will be inevitable, since a person simply cannot eat for a long time below the level of basic metabolism.(For an average of a 30 -year -old woman, a height of 160 cm and a weight of 60 kg, a base metabolism of approximately 1300 kcal per day, and the total standard is approximately 2000 kcal/day).It is very useful to remember the famous "hungry" experiment of Minnessky of 1944: when, under the supervision of scientists, the group of the group voluntarily sat in a long -term diet with a calorie content just below its basic level of metabolism (on average, the calorie content of the experiments phase in the hungry phase was 1570 kcal per day for six months).This is what happened to the subjects and will happen to all who will decide to eat for a long time below the level of their own basic metabolism:
- Apathy appeared, interest in discussions and previously hot issues have decreased;
- Irritability and aggressiveness intensified, the outbreaks of anger became more frequent;
- The average heart rate decreased (before hunger, the average pulse was 55 beats per minute, and then, only 35, the body moved to the energy saving regime);
- The frequency of emptying the rectum has become extremely rare, once a week;
- The volume of blood decreased by 10%, the size of the heart decreased;
- Edema of the face, knees and ankles appeared, some covered skin;
- Appearance, the muscles, appeared in the ears, the coordination worsened;
- The libido decreased and then disappeared completely, the testicles began to produce less hormones, the number of sperm decreased, they became less mobile;
- There were problems with mental health: scientists have identified hypochondria, depression and hysteria with evidence among many participants.
If he eats for a long time with a shortage of calories below his basic level of metabolism, over time he can have the same symptoms as the participants in the experiment.Almost always the consequences of decomposition after hunger are as follows: a set of weight even greater than before fasting, and generally due to adipose tissue: the body will begin to make reservations more actively as soon as the calorie content of power to increase.But muscle tissue during a hunger strike, on the contrary, burns quite fast. This is called the Yoyo effect: as a result, with each stage of hunger in the body there are less and less muscle tissues and more fat.Therefore, it can lead to a metabolic angle, you will have to get out of which it will have to be long and painful.During hungry diets, weight loss occurs in many ways due to the loss of lymphoid tissues and muscle fibers, and not fat, which does not yield and the leaves last. Weight loss during hunger will be evident, but this loss will be temporarily, and almost surely will return even more damage and weight.The hungry diet almost always ends the same: a food breakdown.First, because it is impossible to sit abruptly and forever in 500-700 (and even 1200-1500) Kcal per day, and secondly, this will be facilitated by the depression that develops in the context of the loss of nutrients. Therefore, the recommendation of scientists and experts: losing weight is important if possible, with a deficiency of no more than 20% of their calories.It is a strategy that in the end can give a stable result.
Carbohydrate restriction diet. Water delay
In a large number of popular diets there is a common characteristic: a decrease in carbohydrate consumption.This is a very important detail, since in addition to the balance of calories, which also dictates storage or fat burning, body weight can vary due to restricted water.Then: carbohydrates are delayed in the body of water.It is not fat, but just water.In medium sizes, a person has an operational energy supply in the form of approximately 0.5 kg of carbohydrates (this substance is called glycogen, is found in the liver, muscles, blood flow and important for life support and immunity).But an important detail: every 1 g of carbohydrates delays another 3 g of water.
Therefore, if glycogen reserves are exhausted (for example, not to eat carbohydrates), then the body can lose 1-2 kg very fast, literally within 1-2 days due to a decrease in carbohydrate reserves and, therefore, even more "exhausting" water that are joined by these carbohydrate reserves.(In detail how we work, we describe in the text of the Lyle McDonalda: rule 3500 kcal = 0.5 kg). This loss will not be related to the burning of subcutaneous fat, but will be visible in the balance. As soon as it begins to consume carbohydrates again (coma spaghetti, rice, sarracene wheat, bread), the liquid will return to your body again. And this is normal. Who recommends receiving 50-55% of the calories of carbohydrates, this is great.However, the rapid effect that any calorie diet gives the myth about its miraculous effectiveness in the first days.But let's see only one more step and let's list cons:
- Due to carbohydrate restriction, the fat layer is not lost, but the operational energy reserves (glycogen) are exhausted and the water connected by them remains.His body does not become more beautiful and proportional, it only becomes 1-2 kg less than the liquid in it.
- This is a temporary phenomenon, to the first good part of carbohydrates.Are you ready to eat carbohydrates (completely abandon bread, paste, rice, sarracene wheat, all sweet)?
- This is a limited phenomenon-glucogen 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, "weight loss" ends.
- This can worsen the mood, brain activity (carbohydrates: the main fuel of the brain), cause irritability and make immunity worsen.
But what are the undoubted advantages of carbohydrate restrictions?
- Carbohydrates are delicious and it is easy to order the norm of calories.The carbohydrate restriction allows you to carefully look at your nutrition and, in general, it facilitates the control of incoming calories.
Conclusion: It makes no sense to limit all carbohydrates (except that it is useful to eat less simple sugars), it is better to limit the calorie content within its frame.It does not make much sense in the "drain" of water.
General description of diets and how exactly
"Kremlin diet"
The conclusion: this is what the compilers write: carbohydrates are your enemy, it is from the carbohydrates that fattening.Do not eat carbohydrates and lose weight.Only slightly fatty proteins and products are allowed in the diet: meat, fish, eggs, vegetables.Then, after the early stages of the diet, it is allowed to add carbohydrates. How actually acts: due to the exhaustion of the glycogen supply, in the first days of the diet, weight loss will occur due to water drainage.In addition to the loss of water in the Kremlin diet, live weight loss (muscles and fats) is also possible with a Kcal deficiency. Every 7-8 thousand kcal = plus/least 1 kg (depending on it, they eat excessively the norm to these 7-8 thousand kcal or vice versas, ate with a similar deficit). What to do: eat carbohydrates and don't worry about anything.Consume 10-20% less than its calorie standard + does not go to fables so as not to lose muscle tissue.
Kéfir diet
The final result: a little meat, vegetables, a lot of kefir.Kefir can be drunk when he wishes and as much as he wishes. As actually acts: (like all the above) Loss of moisture-1-2 kg in the first days due to carbohydrate reduction (in meat, vegetables and kefir it is very small).The loss of 1 kg of muscles and fats for every 7-8 thousand Kcal deficiency (or a set of 1 kg of fat if it occurs with meat and kefir to consume from above its personal Kcal standard). What to do: eat meat (or any other food), drink kefir (or any other humidity) and don't worry about anything.Consume 10-20% less than its calorie standard + does not go to fables so as not to lose muscle tissue.
How to lose weight: practice
Now that it is deeply familiar with scientifically theory based on weight loss and psychological difficulties, we will give some more useful practical chapters about its way of losing weight (restrictions on the calorie content of nutrition).Experts write that only 10% of those who lose weight manage to maintain the result for a long time.In another source, they write that up to 95% of heavy ones are returned in 1-5 years. We hope that if you carefully read everything that was written in this chapter, then firmly increase your chances of having 5%successful.
How to find out your calorie standard.Subtleties and nuances
In 1990, the formula was developed by the formula of Miflin-San General, which is considered one of the simplest and most precise to calculate energy needs.It is in accordance with this formula that the calculator considers. Here is an example of calculating caloric standards: an easy way to calculate their total daily energy costs is to multiply body weight by 30-35 kcal.The larger and more active a man, the more he will need to focus on the upper limit.Women should pay more attention to the lower border.For example, approximate calorie consumption for a woman: 60 kg * 32 (moderately trains) = 1920 kcal.
Where to start losing weight and how not to quit smoking.
Having read in this chapter, it has already taken an important first step.Return to this text every time you experience difficulties and look for answers.We will remind you of the most important in which you should start losing weight and how we would act in this case. These are the most important principles that will help you achieve long -term success:
- Keep in mind that the innovations that you will implement in your life is forever. The way you see is not only genetics, but also the result of your lifestyle, how and what you eat, what you do.If the changes in habits are temporary, the results of losing weight will also be temporary.
- It acts as slowly as possible, as little as possible.Do not force you to change your life at the same time and completely, because, most likely, it will not work.In an enthusiasm and willpower, it will not work for a long time.Enter no more than 1 new habit per month.Start, for example, just watching how to eat: just get used to counting calories and understand how much Kcal ate approximately one day.Then, gradually introduce new habits: for example, buy a couple of kilos of vegetables and fruits every two days (or at least a couple of times a week).Do not act sharply, enter this mode gradually and as comfortable as possible;After all, it is forever, so it makes no sense to hurry.
- Be very careful and sensitive to yourself.Do not forget to foster with a reward for the new useful habits, give links (mimes with your favorite products, even if they do not seem "healthy"), remember that 10-20% of the diet is even recommended to be composed of "harmful" products and, in general, make your diet what you really love.After all, these rules of power are now forever, let them be as comfortable as possible.
- Participate in physical activity.This guarantees that you will feel much better than you and lose weight for the most part with fat reserves, not muscles.At the same time, choose a lesson for your liking.Even ordinary walk is a very useful exercise, just stop.
- Put your healthy priority for your lifestyle.Try to increase the importance of training at the time to the highest priority.Ultimately, this will positively affect both work and family.
- Get the joy of the process.This is the most important part of the process.We believe that losing weight is better easy, pleasant and to experiment on the road for the most part.
Thanks for reading and for your desire!Everything will work!Take care of yourself!