To the path of weight loss, you can expect a lot of underwater rocks, stones and pebbles, which you can learn from it. In the process of losing weight is the most important in your day to day comfort, as with this approach to life and food to take to the pole to die, you are inevitably going to change. Be gentle, kind, very friendly and ' helpful in order to feel the same way.
The energy balance and calories
The first and most important thing is to read and understand, it is simple and intuitive to use, wet with energy. Words that have the sound like this: "eating more calories than you spend, gain weight, have less weight to lose. It doesn't matter what are the products of the food were taken on the calories. Also, it doesn't matter how much was eaten, protein, carbohydrates, and fats. Every person has its own intake of calories (depending on body weight, activity, netherlands) – a figure, ballpark gives you the calculator to Calculate the calories in the logo of the Sosnica. If you want to lose weight is to eat 10 to 20 percent of the supervision of these standards. It's all, everything else is secondary. Similar to the experiments in the last three years, and it's the same result: weight loss for all participants in the calorie deficit, regardless of whether it's the food where they are coming from. Decided to a total calorie deficit. It was a strange study in which the diet-not the deficit, it is losing a lot of weight, but then it turned out that everything is in order, it is just for the subjects to lie.
It is also possible to have food to eat, even in a fast food restaurant, but with a calorie deficit and lose weight, right?! Yes, that's right! Such an experiment has been carried out (us time). One of the most well-known: the teacher of the bologna process in high school, John Cisna, in the school of experience in the field of natural science and decided to eat it for 3 months and only at fast food places. During these 3 months, and has lost to John 17 kg), and was so impressed that he decided to use it for another experiment in a 3 month period. The same experiment with A similar fast food places, the College student, Jared Fogle ever earned, and on the face of the company . He weighed in at 193 kg, 185 cm) on growth, But on the day that his life changed once he began to eat a deficit of calories. He is the inventor of the diet, with a deficit of 18-inch, club, Turkey for lunch, a sandwich and brought the vegetables for dinner (for you + a can of coke and a small bag of baked potato chips. For the first 3 months, 42 kg, he lost a year of the 111 kilograms, this diet is a reduced calorie intake. The weight loss (not health, it is important to know how much you are eating (calories), not what it is. Jared Fogle of 193 weight loss of up to 82 kilograms per year supply deficit in calories.
Why not have to starve in order to lose weight
The first thing that comes to mind after a review of the law of energy balance, the bigger the deficit the bigger the loss of weight. That is, if you can't eat it, there are very few (300-500 kcal per day), it is possible to lose weight quickly. Of course, it will have the effect, in the short term, but in the end it's only going to get worse: a rollback will be necessary, because some people just don't have long to eat, beneath the level of the slow metabolism in the basic. (for the average woman, 30 years old, 160 cm height and a weight of 60 kg, the basic metabolic rate of about 1,300 calories per day, and the total rate is about 2000 kcal/day). It is very useful to remind you of the famous Minnesota "starvation" experiment 1944 when, under the leadership of a group of scientists, of men voluntarily sitting on the long, low diet just to be among their primary slow metabolism of the average caloric intake of the participants in the hungry stage, it amounted to 1,570 kcal per day for the six-month period. That's what happened, and the subjects be satisfied someone has to die, dare to take a long time to eat under the level of their basic metabolism are:
- appeared all indifference, lack of interest in the discussion, and rather hot topics in the meat;
- increased levels of irritability and aggression, frequent outbursts of anger;
- it decreased the mean heart rate of fasting, the mean heart rate was 55 beats per minute, and it is only after 35, the body will go to energy saving mode;
- the frequency of the emptying of the rectum is extremely rare – once a week.
- blood volume is decreased, compliance is 10%, the size of the heart is reduced.
- appeared swelling of the face, ankles, and knees, which is rough skin.
- appeared dizziness, feeling faint, muscle aches, ringing in the ears, reduced co-ordination.
- decreased libido, and after that disappeared, the testis began to produce less and less hormones, decreased sperm count, they are less mobile;
- I had problems with the mental well-being: scientists have by means of tests, a lot of participants, hypochondria, depression, hysteria.
If you are a long time to eat a deficit of calories under your basic metabolic rate and the symptoms are the same as those of the participants in the experiment. Nearly always, the consequences of a failure, and after the famine are as follows: the set of even greater significance than it is to fast, it is usually due to fatty tissue, the body will begin to become more active on the stock, as soon as caloric intake rises. For the muscles, But during the course of the strike, on the contrary, burned off fairly quickly. This effect is called the " yo-yo: as a result of each and every phase of fasting, the body will be less and less muscles and more fat. In this way, you can get yourself into a metabolic corner, which would be long and painful. While the appetite of the weight loss diet happens largely due to loss of lymphoid tissue, and the muscle fiber, not fat, that does not give up and go in the last one. Weight loss fasting while it is of course obvious, but the loss will be of a temporary nature, and will almost certainly be back for even more damage, and weight gain. Almost always Hungry, diet plan ends up in the same way to a food stall. Ten, first of all because it is impossible, it is dramatic, and always sit down to 500-700 (or even 1200-1500) calories a day, and in the second place, it will contribute to the development of the background of the loss of nutrients and the development of depression. This is the reason why, in the opinion of the scientists and experts, in order to lose weight, it is important that, where possible, little by little, the deficit of not more than 20% of your calorie intake. Such a strategy would result to a steady.
The diet complied with the restriction of carbohydrates. The retention of Water
In a wide-range of popular diets, is a common symptom of the reduction of the consumption of carbohydrates. This is a very important detail and wants to be in addition to the calorie-balance sheet controls are met, including the storage of to burn fat, your weight can change due to the retained water. So, the carbohydrates hold onto water in the body. Not fat, but just water. A person who is a medium, there is an operational energy reserve in the form of, approximately, 0.5 kg of carbohydrate (glycogen is known as a substance in the liver and in the muscles and the blood circulation is very important for the nutrition and immunity). But the most important detail is that each of the 1 gram to 3 grams of carbohydrates, and contains water.
So as the glycogen stores Deplete (like not eating carbs), the body is able to very quickly, literally within 1 to 2 days in order to lose 1-2 kg) because of the decline in reserves of carbohydrate and, therefore, more "plum" of the water, these starch reserves are associated with it. (For more information on how to do this is described in the text by Lyle McDonald: Rule 3500 kcal = 0.5 kg). These losses can be related to the vet to be reduced, but it will be visible on the monitor. As soon as you begin back again to consuming carbohydrates and eat spaghetti, rice, buckwheat, bread — liquid back in your body. And that's just fine. Who recommends that up to 50-55% of total calories from carbohydrates is fine. However, as a quick action, which is given in the first few days of a diet with a high calorie restricted, supports the notion of this amazing activity. But, well, let's just go a step further and make a list of the problems:
- By limiting carbohydrate, it is not to lose body fat, and run out of operational energy reserves (glycogen) is associated with, the water. Your body is beautiful, and proportional to it, it's just to get the liquid to 1-2 kg less.
- This is a temporary phenomenon, it is necessary to do the first part of the carbs. Bent, are you ready for a never eat anything from carbohydrates to completely give up bread, pasta, rice, buckwheat, sweet to the net)?
- This is a form of glycogen is limited to the body only as low as 0.5 kg, which means that there will be more 1-2 kg in the "merge" won't work. Therefore, in this figure, the vast majority of cases it is "weight loss" ends.
- It can affect the mood, brain activity (as carbohydrates are the primary fuel for the brain) that can lead to irritability, effect on the immune system.
But for some, it is an advantage of restriction of carbohydrate:
- Carbs are delicious, and they are easy to sort out the calories. Restricting carbs allows you to take a close look at your diet, to facilitate the general control of incoming calories.
Conclusion: there is no need to limit carbs (except for some, it is helpful to eat fewer simple sugars), it would be better to reduce the calories in the box with "their". It makes no sense to have it "drain" out of the water.
List of diets and how they work
"The Kremlin diet"
Essentially, this is one of the editors of writing: a carbohydrate is your enemy, it is to be of carbohydrates to fat. Don't eat carbs and you will lose weight. Diet It is only allowed to have a little protein and fat foods (meat, fish, seafood, eggs, vegetables, and fruits. Then, in the early stages of the diet and little by little add carbs. How it works: basically, due to the depletion of the glycogen stores within the first few days of the diet you will be weight loss due to dehydration. On top of that, the loss of water in the diet Kremlin, it is possible that the loss of body weight (muscle and fat), with a deficit of calories. Each of the thousands of 7 and 8 kcal = plus/minus 1 kg, (according to a lot of food for this standard of 7-8 thousand calories and Vice versa, in the same over). What to do: eat carbs and not have to worry about anything. Consume 10-20% less calories + fiznagruzki do not have to lose muscle mass.
Kefir diet
The bottom line: a little bit of meat, veggies, lots of yogurt. Kefir can drink when they want and how they want to be. How it works: basically, if all of the above), water loss (1-2 kg) within the first few days as a result of the reduction in carbs (meat, fruits, and yogurt as it is very small). It is a loss of 1 kg in muscle and fat in each thousands of are 7-8 kcal deficit (from a set of 1 kg, the fat and the meat complied with yogurt, and to use your own standards to value). What to do: eat meat (of any other food), kefir drink (fluid) and not have to worry about anything. Consume 10-20% less calories + fiznagruzki do not have to lose muscle mass.
How to lose weight: the practice of
Now, if you're deeply familiar with the scientific theory of weight loss and the psychological levels, we will give a few more practical chapters, on your trip of loss of weight to reduce the calorie intake). The experts wrote that only 10% of people who lose weight manage to keep it for a long period of time. A different source of writing, that is, as much as 95% of the thinning it back will be lost, 1-5 years in. We hope that when you read to die for in this Section, you will greatly increase your chances of getting to be in the successful 5%.
How do you know your calorie intake. The subtleties, The nuances, nl
In the early 1990s, it was designed with the formula, the Mifflin-San, Jeora, which is considered to be one of the most simple and accurate calculation of the energy demand. This formula is of the view that the unit. Here is an example of the calculation of calories: easier way to calculate your total daily energy expenditure is to multiply the body weight-30-35 kcal. For the more active person is, the more you need to focus on the ceiling. Women should pay more attention to the low end. For example, the estimated calorie consumption for a female is 60 lbs. * of 32 (moderately trained) = 1920 calories.
To Start How to find a weight loss and how to stop it.
After reading this Chapter, you will have made an important first step. Please come back to this text each and every time you have a problem and are looking for answers to these questions. We are reminded of the most important of all, why would you need to start with fulfilled, to lose weight and act as we do in this case. Here are the most important principles is to die, will help you to achieve success in the long run
- Understand that the changes to die for, you are going to have to implement it in my life.... What you look like, it is not only genetics, but also as a result of your life style, how and what you eat, what you are doing. If there is a change in the habits, it will be temporary, the results of the weight-loss will also be temporary in nature.
- Go as slow as possible, which is the maximum in several steps. Don't force yourself to change your life, as a whole, and because of this, it is most likely it will not work. The enthusiasm and the will to go on for a long period of time, it will work. Type 1 habit per month. To start, for example, in order to see what you are eating: need to count the calories, and approximately just how many calories you consume for the day. Gradually, with The introduction of new ways: for example, you can buy a couple of kilos of fruit and vegetables for the next couple of days (at least a couple of times a week. Do not abruptly enter the full screen mode smoothly and comfortably, it will be forever, so hurry up does not make any sense.
- You should be very careful and sensitive to him. Don't forget to encourage yourself as a reward for healthy habits, and give yourself the care (treatment for yourself of your favorite foods, even if they don't seem to "be healthy"), don't forget that 10-20% of the diet, it is recommended to get any one of the conventionally "bad" foods in general, and it will make your diet that you really love. Because of these rules are met, you can live as comfortable as possible.
- The exercise as well. This will make sure that you're feeling better in a lot of weight to lose, and most of the fat reserves, not muscle. It will have to choose something to their liking. Walking is Also a beneficial exercise, for me it is enough to live on.
- Make a healthy lifestyle a high priority. Try to increase the importance of education in your plans for the future to be a top priority. Ultimately, this will have a positive impact in the workplace and in the family.
- Have fun in the process. This is the most important part of the process. We believe that in order to lose weight better fantastic the best experience on our way to get the most positive emotions.
Thank you for your attention and for your desire! Are going to able to make it! Take good care of yourself.