The way a weight loss expect a lot of underwater rocks, cobbles, and pebbles, which you will learn the text. In the process of losing weight is the most important – an all-day comfortable, as this approach to life, nutrition, started the bot, which will inevitably change. Be gentle, kind, clever, attentive to this way you.
Energy balance and calories
The first, most important thing to learn, to understand – a simple, intuitive energy law of the balance. The words sounds like: "eat more calories than you spend, gain weight, less to lose weight". No matter how or what products, foods add calories. Also no matter how much he ate proteins, fats, carbohydrates. Each person has his own calorie intake (depending on the test size of activity) – amount gives you a calculator to "Calculate calories" under a logo of Sosnica. If you want to lose weight eat 10-20% less, it's the norm. All the rest is secondary. Similar experiments were carried out in different years, and the result was the same: the participants lost weight during a calorie deficit regardless of the foods, where they came from. Decided total calorie deficit. It was a strange investigation where a calorie deficit not losing weight, but then it turns out that everything is fine — just the subjects lied.
It's possible that just one of the questions in the fast-food restaurant, but a calorie deficit but still lose weight?! Yes, that's right! One such experiment is performed the (time). One of the most famous: high school teacher John cis would be the school's attempt at a science decided that only the questions in 3 months for a quick meal. This is a artist under 3, John has lost 17 kg, satisfied and so much so that he decided to further extend an experiment for 3 months. Experiment with A similar fast food, let University student Jared Fogle acquired by a company's face . Printed 193 kg in growth a, 185 cm, But a day in the life changed after this question this started, the lack of calories. He is the essence of found that a deficiency: 18-inch Turkey club for lunch, a sandwich, veggies for dinner + a can of coke and a pack of fried potato chips. The first 3 months she lost 42 kg, a year – 111 kg, thanks to this diet – a deficiency of a calorie. The weight loss (not health) matters is how much you eat (calories), it's not. Jared Fogle ran a 193 kg 82 / year supply deficit calories.
Why not starve the weight loss
The first thing that comes to mind now, after reviewing the law of energy balance "the bigger the deficit, the greater the weight loss". That is, if you don't know the question to this, or very little (300-500 kcal / day), it is possible to lose weight quickly. Of course this gives a short-term effect, but in the end it will be worse: a rollback will be inevitable, because people just don't for a long time, the question at this level under the basic metabolism. (the average 30-year-old woman, ep-je: 160 cm weight: 60 kg, – the basic metabolic rate of around 1300 kcal / day for a total rate of 2000 kcal/day). It is very useful to recall the famous Minnesota "starvation" experiment 1944: when under the supervision of the scientists group of volunteers sat on one of the words long diet calories below the basic metabolic rate (the average calorie intake of the participants in the hungry phase reached 1,570 kcal / day, hat art). This happened a themes for fog to happen to who dare for a long time the question in this below the level of the basic metabolism:
- released apathy, decreased interest, the debates, the previously hot for them topics;
- increased irritability or aggression, frequent outbursts of anger;
- reduced the average heart rate (up to fasting the average heart rate volt 55 beats / min after only 35, the test enters the power save mode);
- a frequency emptying of the rectum has become extremely rare – once a week;
- blood volume decreased by 10%, a size of a heart is reduced;
- appeared swelling of the face, the knee, the ankle, some rough skin;
- appeared dizziness, muscle pain, tinnitus, impairment of coordination;
- libido decreased, then disappeared completely, the testes began to produce less hormones, sperm count, decreased became less mobile;
- there were problems, the soul fajbiológia: scientists have identified through a battery of tests, many participants hypochondria, depression, hysteria.
If the length of the questions in this deficit in calories below the basic metabolic rate, over time, might be the same symptoms as that of the participants in an experiment. Almost always the result of a failure after the famine, the following: a set, the weight is even greater than the fasting, usually because of the fat tissue, the body will begin more actively the stock up, as soon as caloric intake rises. But a muscle during the hunger strike, on the contrary burned fast enough. The effect of This so-called yo-yo effect: as a result of every stage of the fasting is a test less muscle and more fat. So you know the colonel wants to see a metabolic corner, which is painful. While hungry, nutrition, weight loss happens largely due to the loss of a lymphoid tissue, muscle fiber, not fat, which doesn't give up, and the last is going. Weight loss during fasting, of course, that's obvious, but this loss will be temporary, and it is almost certain that even more back damage weight. Starvation diets almost always ends the same: the food barn. First, because it is impossible dramatically forever sit 500-700 (or 1200-1500) calories a day, on the other hand, contributes to the developing, against the backdrop of a loss of a nutrient depression. Therefore, the council of scientists, experts: to lose weight, it is important that, where possible, gradually, the deficit of not more than 20% of the calorie intake. Such a stable strategy can give you results.
The point is that the restriction of carbohydrates. Water retention
A huge number of popular diets is a common symptom – reducing carbohydrates consumption. This is a very important detail, because in addition to the calorie balance dictates, including the storage or fat burning, body weight change, since the retained water. So: carbs hold water in the body. Not fat, but just water. On an average a human-sized operational energy reserve in the form of around 0.5 kg of carbohydrate (a substance called glycogen, in the liver, muscle, and blood flow is important to the sustenance and immunity). But an important detail: every 1 carbohydrate to keep grams, 3 grams of water.
So if glycogen stores Deplete (mint to not eat carbs), a test is able to very quickly, literally within 1-2 days to lose 1-2 kg because of decreasing reserves of carbohydrates, therefore, more "plum" in the water, it's a carbohydrate reserves go. (More on how this works we have described in the text Lyle McDonald: Rule 3500 kcal = 0.5 kg). This is a loss in relation to fat reduction, but will be shown in the balance sheet. Again begin to consume carbohydrates (spaghetti, rice, buckwheat, bread) — liquid back to the test. It is all right. Recommended Who that 50-55% of calories from carbohydrates is good. However, a rapid effect, which gave the first days of any diet, calories are limited, support is a myth, a wonderful effectiveness. Let's take a look But just a step further list a cons:
- Carbohydrates Restriction was lost, not a body fat, and depleted operating reserve energy (glycogen) gets associated with them in the water. A test to become beautiful, is proportional to the only 1-2 kg less liquid.
- This is a temporary phenomenon– until the first part of a good carbs. Ready to never eat carbs (completely give up bread, pasta, rice, buckwheat, sweet just)?
- This is a limited phenomenon in the glycogen in the organization a maximum of 0.5 kg, which means that more 1-2 kg in a method "merge" no fog to work. That is why this number the vast majority of cases "weight loss" end at home.
- This can affect a mood, brain activity (carbohydrates – the main fuel of your book), can cause irritability, affect the immune system.
But what is definite plus the restriction of carbohydrates:
- Carbohydrates are delicious and easy to arrange calorie consumption. Restricting carbs allows you to look at your diet carefully is usually facilitate control of incoming calories.
Conclusion: it makes no sense that all limit carbs (except what is useful, is to eat less simple sugars), then it is better if you limit your calories to a framework. The point Then there's not much to a "channel" in the water.
Overview of nutrition and how they work
"The Kremlin diet"
Bottom line: this is the scripture translation: a carbohydrate is the enemy, this carbohydrates to fat. I don't eat carbs fog to lose weight. The diet allowed only a little protein, fatty foods: meat, fish, eggs, vegetables, fruit. Then, after the first stage of a diet free little by little add carbs. How it works: since a depletion of glycogen stores, the first day of a diet is a weight loss due to the water draining. At the top of a water loss, a Kremlin diet is possible, and loss of body weight (muscle and fat) deficiency kcal. Every thousand 7-8 kcal = plus/minus 1 kg (depending on how much you eat in a 7-8 ezek norma a thousand or calories, conversely, eating the same deficit). What to do: eat carbs, you don't have to worry about. Consume 10-20% less calories the + do fiznagruzki not to lose muscle tissue.
Kefir diet
The point is: a little meat, vegetables, lots of yogurt. Kefir can drink when they want, how they want. How it works actually: (just like the previous ones), water loss of 1-2 kg in the first day due to the reduction in carbs (meat, vegetables, yogurt, very little). A loss of 1 kg muscle, fat, everything a thousand 7-8 kcal deficit (or 1 kg of fat if the meat, and yogurt to consume in excess of a personal norms kcal). What to do: eat meat (or any other food), drink kefir (or any moisture), you don't have to worry about. Consume 10-20% less calories the + do fiznagruzki not to lose muscle tissue.
How to lose weight: exercise
Most, when deep down you know the scientifically substantiated theory of weight loss, psychological pitfalls, we will give you more practical chapters of a journey to weight loss (restricting calorie intake). The experts write that only 10% of those who lose weight succeed in the results to keep for a long time. Another source of writing that as much as 95% thinner back lost within 1-5 years. We hope that if you read everything that was written before this Chapter, you can greatly increase your chances of a successful 5%.
How do you know that a calorie consumption. A subtleties and nuances
In 1990, the formula was the Mifflin-San jeon, is considered to be one of the simple, accurate calculation of the required energy. A formula That considers the calculator. Here is an example of the calculation of calories: an easier way to a full-calculate your daily energy expenditure is to multiply the body weight 30-35 kcal. A larger active a person is, the more you have to focus on the ceiling. Women pay more attention to the bottom line. For example, a estimated calorie consumption for females: 60 kg * 32 (medium-skilled) = 1920 calories.
How might start the weight loss, you don't have to stop.
To read this Chapter, you've taken the first important step. Come back to this text each and every time, when difficulties and looking for answers. Remember, the most important thing is why you need to start your weight loss, as well as if we were in this case. Here are the main principles that will help you achieve your long-term success:
- I realized that the changes that you will have to perform your life forever. How you look is not just genetic, but is a result of your life style to what you eat, what you're doing. If you change a habits will be temporary, the results weight loss is temporary.
- Proceed as slowly as possible, the maximum in small steps. Don't force colonel wants to see your life change, once, and then as a whole – because it is likely that this is not a fog to work. A enthusiasm, will power is good while not fog work. Type 1 new habit per month. For starters, in order to observe how you eat, just get used to counting calories is to understand approximately how many calories you ate a little bit. Then gradually introduce new habits: for example, buy yourself a couple of kilos of fruit and vegetable every day (or at least a week or two at a time). I mean, not all of a sudden, they write this is the mode that gradually, but comfortably– that forever, so hurry up, there's no point.
- Be very careful and sensitive with him. Don't forget to encourage yourself, reward, new, healthy habits, give yourself relief (treat yourself to your favourite food, even if it seems it's not "healthy"), don't forget that 10-20% of the diet, it is recommended that the traditionally "bad" foods, usually a diet and that you really love. Because ezek food the rules are the most forever – it might be as comfortable as possible.
- Practice. This will ensure that you a much better fog to lose weight the most fat reserves, not muscle. Then select a material. Even regular walking is a useful exercise, it is enough to dwell on it.
- Make a healthy lifestyle a priority. Try to raise the importance of training in the schedules to the highest priority. Ultimately, a positive influence on this work, and the family.
- Derive pleasure, is a process. This is the most important part of the process. We think that it is better to lose weight great experience the most positive emotions.
Thank you for reading my wish! You can do it! Take care of yourself.