Make for losing weight are waiting for you a myriad of underwater boulders, sõrmeotsale and not just break in, which you will learn through this text. The process of losing weight the most important – your daily comfort, as this approach to life and nutrition, launching the stick, which then inevitably change. Be careful, nice, meticulous, attentive way.
Energy balance and calories
The first and most important thing is the need to study and understand – it is simple and clear law-and energy balance. In words it sounds so: "eat more calories than spent — profit weight, less — lose weight". However, it is not important what exactly the products or foods buffet was recruited calories. Also is not critical and it, how much to eat are proteins, fats and carbohydrates. Each person has their own norm of calories (depending on the size of the body and activity) – the expected number of gives calculator "Calculate the norm of calories" under the logo Sonika. If you want to lose weight, you must eat 10-20% less than its norm. This is all, the rest is secondary. Similar experiments carried out in different years and the result was about the adapt: all participants will lose weight if lacking in calories, regardless of the food, which was used by the service provider. Fix the overall caloric deficit. There was even one weird study, where lack of calories is not to lose weight, but then it turns out that everything is in order — examinees not simply lying.
You are able to eat even only one fast food, but a deficit of calories and still lose weight?! Yes, all is true! Such an experiment also conducted (and not once). One of the most famous: teacher high school John Cisna as part of a school experiment in science I decided to eat 3 months only fast food. Because of these 3 months John weight less than 17 kg, and it is to him so much impressed that he decided to extend its experiment in another 3 months. Similar to the experiment of fast food permit the students of the university of Jared Fogle to serve, becoming the face of the company . He weighed 193 kg growth 185 see But one day his life is changed dramatically after he began to eat a deficit of calories. He himself invented the self diet deficiency: 18-cm sandwich with turkey dinner, sandwich vegetables dinner + cans of cola and a pack of baked potato chips. The first 3 months, he has lost weight 42 kg, year 111 kg, due to this, nutritional deficiency of calories. Slimming (but not health) is important to how much you eat (calories), not that this is exactly. Jared Fogle lose weight with 193 to 82 kg in a year dietary deficiency of calories.
Why should not hunger slimming
The first thing that comes to mind, after the demonstration of the law of energy balance "the bigger the deficit, the more and losing weight". It is then, if not at all or very little (300-500 kcal per day), then you can quickly lose weight. Certainly, it gives short-term effects, but in the end the teeb study will only get worse: the rollback is coming to an end, traffic management legally a person not just can't long-term eat the lower of the underlying metabolism. (that the average women 30 years, growth 160 cm, weight 60 kg – the base metabolic rate of about 1,300 kcal per day, but the general rule – about 2000 kcal/day). Here is very useful to recall the famous Minnesota "hungry" test 1944. year: if under observation by a team of researchers man voluntarily sat in the long calorie diet of just below them a basic level of metabolism (an average of the food energy of participants in the experiment of starvation phase was 1570 kcal per day by the year). Here is what happened to the subjects and takes place each, who have decided for a long time to eat below your level based on metabolism:
- encountered apathy, decreased interest in the discussions and in the past hot on these topics;
- increases in irritability and aggressiveness, become more frequent outbursts;
- decline in average heart rate (up to hunger the average pulse rate is 55 beats per minute and after a total of ca 35, the body went into energy-saving mode);
- the emptying frequency of the rectum has become extremely rare – once a week;
- blood volume is reduced by 10%, the size of the heart diminished;
- appeared swelling of the face, the area of the elbows and ankles, some coarse skin;
- appeared dizziness, pain in the muscles, ringing in the ears, impaired co-ordination;
- libido is diminished and then disappeared altogether, the testes begin to produce less hormones, sperm count is decreased, they become less moving;
- are experiencing problems with the senses health: scientists have identified by using the tests are many participants in the hypochondrium, depression, hysteria.
If you long to eat a deficit in calories below your basic metabolic rate, over time you may be presented the same symptoms, which is the participants in the experiment. Almost always the consequences of misconduct after starvation the following: a set of even more weight than before without eating, being usually due to the fat – body begin to be more active to make stocks, as the only food energy increases. And here is the muscle at the time of hunger, on the contrary, was burned off fairly quickly. This is called the effect of a yo-yo: the result of each phase of the starvation your body becoming less and less muscle tissue and more and more fat. In this way it is possible to drive yourself to the metabolic angle, choose from which have long and painfully. Time hungry diet losing weight takes place largely due to the loss of lymphoid tissue and muscle fibers, not fat, that does not give up and leave last. Weight loss time without eating, surely it is obvious, but this loss is temporary, and almost certainly ensure more high damage and weight. Fast diet almost always ends the same way: the food distribution. First, because it is not possible to dramatically and forever sit in the 500-700 (and even 1200-1500) kcal per day, secondly, it is to contribute to developing the background nutrient loss depression. Thus, the recommendation of scientists and experts: to lose weight is important, if possible gradually, the deficit of not more than 20% of their normal calories. This is the kind of strategy the end may give a stable result.
Diet restriction of carbohydrates. Water retention
A large amount of popular diet is one of the common code – the decrease in consumption of carbohydrates. This is a very important detail, because in addition to the balance of calories, dictate including the storage or burning of fat, body weight may vary from the expense of going on the water. So here it is: carbohydrates prevent the body in the water. Not fat, but not just water. Medium-sized people in the on-line amount of energy in the form of about 0.5 kg of carbs (it substance called glycogen is in the liver, muscles, bloodstream and it is important that life-and immunity). But an important detail: each 1 g of carbohydrates to delay a further 3 g of water.
Therefore, if glycogen replenishment is a drain (for example, no carbohydrates), you will be able to organism very quickly, literally 1-2 days to lose 1-2 pounds, reducing carbohydrates and thus still larger than the "plum" of water, that it carbohydrates stocks link. (The detail of how it works we have described in the text from Laila McDonald: usually 3500 kcal = 0.5 kg). This loss would not be related to the subcutaneous fat reduction, but is visible on the scales. If again you start to consume carbs (I eat spaghetti, rice, buckwheat, bread) — the liquid back again on your body. And this is normal. The WHO recommends that, in order to get 50-55% of calories just carbs – it is great. But the rapid effects, which give early days all the diet restriction of calories, supports sales in their magical efficiency. But let us look just a step further and cons list:
- Due to restricted carbs lost is not body fat layer, and decrease in the activities of the energy stocks (glycogen) and going to link them to the water. Your body becomes more beautiful and proportionate, not just it makes the 1-2 kg less fluid.
- This is a temporary phenomenon – until the first good servings of carbs. Are you ready to no longer ever in your life not to eat carbs (to completely give up bread, pasta, rice, buckwheat, but sweet)?
- This is a limited phenomenon – the glycogen in the body only up to 0.5 kg, which means more 1-2 kg in kohtla this method to "merge" does not work. So that this number in most cases, the "losing weight" and at the end of the.
- It can affect mood: brain activity (carbohydrates – the main fuel of the brain), cause irritability, degrade immunity.
But when the undeniable pros restrictions on carbohydrates:
- Carbs are delicious and they are easy to sort in standard calories. Restricting the carbohydrates allows a closer look at your diet and generally simplifies the control for the upcoming calories.
Conclusion: does not make sense to restrict all carbohydrates (whether it's that useful is less simple sugars), the best limit calorie in this context. There is no special sense, and that the "merge" of water.
Overview of nutrition and how they work
"The kremlin diet"
In essence: Look, what you write will compile: carbohydrate — your enemy, this carbohydrates make you fat. Do not eat carbohydrates and get the body weight. Diet is only allowed protein and a bit greasy products: meat, fish, eggs, vegetables-fruit. Then, after the first phase of the diet, allowed a little to add carbs. How works actually: due to the depletion of the glycogen stock in the first days of the diet happens weight due to water runoff. Across the water loss is the kremlin diet is possible, and loss of body weight (muscle and fat) if there is no in kcal. Every 7-8 thousand kcal = plus/increase minus 1 kg (depending on eat too standard these 7-8 thousand kcal, or vice versa — is not fed to adapt to the deficit). What to do: eat carbs and don't worry about anything. Eat 10-20% less of their normal calories + path if fiznagruzki, so as not to lose muscle mass.
Kefir diet
In essence: a little meat, vegetables, lots of yogurt. Keefiri can drink, when you want and how much you want. How works actually: (like all the previous ones) moisture loss – 1-2 kg in the first few days, reducing carbs (meat, vegetables, and yogurt very little). Loss of 1 kg in muscle and fat of every 7-8 thousand kcal deficit (or their quantity, 1 kg of fat if you can be meat and yogurt to consume more than their personal norm kcal). What to do: eat meat (or any other food), drink keefiri (or other moisture) and don't worry about anything. Eat 10-20% less of their normal calories + path if fiznagruzki, so as not to lose muscle mass.
How to lose weight: practice
Now, if you deeply familiar with the scientific theory of body weight and the psychological pitfalls, we give several useful practical chapters on your way to losing weight (restrict caloric intake). Experts write that only 10% of those who are losing weight can be considered as the result of a long period of time. Yet one of the sources write that as many as 95% of the slimmest ago lost within 1-5 years. We hope that if you carefully read all that was written before this chapter, you greatly increase your chances of getting a successful 5%.
How to get to know your normal calories. Subtleties and nuances
In the year 1990, has developed a formula Mifflin-San Giora, which is considered to be one of the most simple and accurate calculation of the energy demand. This formula believes calculator. Here is an example of the rules for the calculation of calories: the easiest way to find your overall daily cost of the energy – multiply body weight 30-35 kcal. The larger and more active man, the more is the need to focus on the top of the border. Women need to pay more attention to the bottom edge. For example, the approximate cost of calories women: 60 kg * 32 (moderate training) = 1920 kcal.
Where to start with slimming and if not throw.
Read up to this chapter you are already who done this is an important first step. Back to the text every time, if you experience difficulties and look for answers. We recall that the most important thing, which is worth to start slimming and how would we who done it yourself in this case. Here are the most important principles that will help you achieve long-term success is:
- Be aware that updates, what are you going to implement in your life – that's all. How you look – it's not only genetics, but the result is your lifestyle, how and what you eat, when you have to do. If the change in habits is temporary, then the results weight loss also temporary.
- Acting so can be slower, as far as possible by taking small steps. Do not burden yourself to change your life once and for all and fully – traffic legally, most likely, it will not succeed. The bare enthusiasm and willpower to ride the long does not work. Enter not more than 1 new habit per month. Start example, just this to observe, how you eat: not just get used to read the calories and realize how many kcal approximately you ate in a day. Then gradually introduce new habits, for example: buy yourself a couple pounds of fruit and vegetables every few days (or at least a few times a week). Do not act abruptly, walk this mode is gradual and as comfortable as possible – this is, after all, forever, so that the rush does not make sense.
- Be very careful and empathic self. Don't forget to encourage yourself fee new useful habits, let yourself emergency (indulge yourself with the love of the products, even if they do not seem to be "healthy"), keep in mind that 10-20% of food is even recommended to compile them conditionally "harmful" products and at all to keep your diet from what you really love. After all, those are the rules of food with you now for all, be they as convenient as possible.
- Path to the physical load. This will ensure that you have a much better feel and lose weight with the greater part of the fat stock, rather than the muscles. If you choose to self-something for the soul. Even normal walking is very beneficial exercise, it is sufficient to stick to it.
- Put your HLS high priority. Try to raise the importance of your workouts in your schedule, up to a very high priority. In the end, it positively affects the and work and family.
- Get pleasure from the process. This is the most important part of the process. We believe that to lose weight is the best easy, pleasant and to experience doing this mostly pleasant emotions.
Thank you for reading and for your desire! All succeed! Hold yourself!