On the way to losing weight, many underwater boulders, cobblestone and only pebbles are waiting for you, which you will learn from this text.In the process of weight loss, the most important is your daily comfort, as this is an approach to life and nutrition that begins to adhere, you 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 the energy balance.In words, it sounds like this: "Eat more calories than you spend - gaining weight but you lose weight."No matter what kind of food or dishes were punctuated by calories.Also, no matter how much protein, fats and carbohydrates were in the eaten. Each person has their own caloric norm (depending on the size of the body and activity) - the calculator “calculation of calorie standards” to the running logo will provide an approximate value. If you want to lose weight, you need to eat 10-20% less than this standard.This is all, the rest is secondary. Similar experiments were performed in different years and the result was the same: all participants are losing weight with a shortage of calories, regardless of the food from which they came.He decided the general calorie deficiency. There was even a strange study, where calories were not lost in a scarcity, but 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! This experiment was also conducted (and more than once).One of the most famous: a John Tsisna high school teacher, as part of a school experiment on natural sciences, decided to eat 3 months exclusively in fast food.In these three months, John lost 17 kg and that was so impressed with him that he decided to extend his experiment for another 3 months.A similar experiment with fast food allowed a student at the University of Jared Voglu to earn a face of the company.He weighed 193 kg with an increase of 185 cm.But one day his life changed dramatically after he began to eat with a shortage of calories.He himself created a disability diet: an 18 -centimeter SentWitch with a lunch turkey, a sandwich sandwich for dinner+a can of glue and a package of chips.In the first 3 months, he lost 42 kg for a year - 111 kg thanks to this diet - with a calorie deficit.For weight loss (but not for health), it matters how much you eat (in calories), not exactly what exactly.Jared Vogl lost from 193 to 82 kg per year of calorie deficiency nutrition.
Why it is impossible to hunger lose weight
The first thing that comes to mind is after meeting the law of energy balance "the more scarcity, the more weight loss."That is, if not, or a few (300-500 kcal a day), then you can lose weight quickly.Obviously, this will give a short -term effect, but in the end it will only get worse: reversal will be inevitable as a person will simply not 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 basic metabolism of about 1300 kcal per day, and the total standard is about 2000 kcal/day).It is very useful to remember the famous "hungry" experiment of Minnesotsky of 1944: when, under the supervision of scientists, the group man voluntarily sat on a long -term diet with calorie content just below his basic metabolism level (on average, the calorie content of hunger experiment participants was 1570 kcal a day for six months).Here is what happened to the subjects and will happen to everyone who will decide to eat for a long time below the level of their own basic metabolism:
- Apathy appeared, the interest in previously hot discussions and topics decreased;
- Irritability and aggressiveness intensified, 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 rescue regime);
- The frequency of emptying the rectum became extremely rare - once a week;
- The volume of blood decreased 10%, the size of the heart decreased;
- Edema of the face, knees and ankles appeared, a gross skin;
- The dizziness, the muscles, the touch of the ears appeared, the coordination worsened;
- Libido decreased and disappeared completely, the testicles began to produce fewer hormones, the number of sperm decreased, they became less mobile;
- There were problems with mental health: scientists identified hypochondria, depression and hysteria with testing among many participants.
If you eat for a long time with a shortage of calorie below your basic metabolism level, over time, you may have the same symptoms as participants in the experiment.Almost always the consequences of collapse after hunger are as follows: an even larger weight set than before fasting and usually due to adipose tissue - the body will begin to make reserves more activelyso the caloric content of the power to increase.But muscle tissue during a hunger strike, on the contrary, is burned quickly. This is called yo -yo -effect: as a result, with each stage of hunger in the body, there are fewer and fewer muscle tissues and increasingly fat.So you can go to a metabolic angle, you will have to leave which it will have to be long and painful.During hungry diets, weight loss occurs in many ways due to loss of lymphoid tissues and muscle fibers, not fat, which do not give up and the leaves last. Weight loss during hunger will surely be evident, but this loss will be temporarily and almost will certainly return even more damage and weight.The hungry diet almost always ends the same: a breakage of food.First, because it is impossible to sit markedly and forever in 500-700 (and up to 1200-1500) kcal per day, and second, this will be facilitated by the depression that develops in the context of nutrient loss. Therefore, the recommendation of scientists and experts: Losing weight is important if possible gradually, 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 feature - a decrease in carbohydrate consumption.This is a very important detail, because, in addition to the calorie balance, which also determines storage or burning fat, body weight can vary due to restricted water.So: Carbohydrates are late in the water body.It's not fat, but just water.In average sizes, a person has an operational energy supply in the form of about 0.5 kg of carbohydrates (this substance is called glycogen, is located in the liver, muscles, blood flow and important for support and immunity).But one important detail: every 1 g of carbohydrates delays another 3 g of water.
Therefore, if glycogen reserves are sold out (for example, not to eat carbohydrates), the body may lose 1-2 kg very quickly, literally within 1-2 days due to a decrease in carbohydrate reserves and therefore even more "drainage" of the water that this carbohydrate refers.(In detail, how it works, we describe in the text of Lyle McDonaldha: Rule 3500 kcal = 0.5 kg). This loss will not be related to subcutaneous fat burning, but will be visible on scales. Once you start consuming carbohydrates again (eat spaghetti, rice, sarracene wheat, bread) - the liquid will return to your body again. And that is normal. Who recommends receiving 50-55% of carbohydrate calories-this is great.However, the rapid effect that any calorie diet gives myth about its miraculous effectiveness in the early days.But let's look at just one step forward and list the cons:
- Due to the restriction of carbohydrates, not the fat layer is lost, but the operational energy reserves (glycogen) are sold out and the water connected by them is left.Your body does not become more beautiful and proportional, it only becomes 1-2 kg smaller than the liquid in it.
- This is a temporary phenomenon - for the first most carbohydrates.Are you ready to eat carbohydrates again (completely abandon bread, pasta, rice, sarracene wheat, all sweet)?
- This is a limited body phenomenon in the body up to only 0.5 kg, which means that over 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 mood, brain activity (carbohydrates - the main fuel of the brain), cause irritability and worsen immunity.
But what are the undisputed advantages of carbohydrate restrictions:
- Carbohydrates are delicious and it is easy to solve the calorie standard.Carbohydrate restriction allows you to carefully observe your nutrition and usually facilitates the control of calories that arrive.
CONCLUSION: It makes no sense to limit all carbohydrates (except it is useful to eat less simple sugars), it is best to limit calories content in its structure.There is not much sense to "drain" water.
Overview of diets and how exactly they work
"Kremlin Diet"
The lower line: This is what compilers write: carbohydrates is their enemy, it is carbohydrates that they get fat.Do not eat carbohydrates and lose weight.Only proteins and slightly greasy products are allowed in the diet: meat, fish, eggs, vegetable fruits.Then, after the first stages of the diet, it is allowed to add some carbohydrates. As it actually acts: Due to the exhaustion of glycogen supply, in the early days of the diet, weight loss will occur due to the water drain.In addition to loss of water in the Kremlin diet, live weight loss (muscles and fat) is also possible with kcal deficiency. Every 7-8 thousand kcal = plus/minus 1 kg (depending on this, they exceed the standard of these 7-8 thousand kcal or vice versa-comminated with a similar deficit). What to do: eat carbohydrates and don't worry about anything.Consuming 10-20% less than its caloric + norm does not go to the fables so as not to lose muscle tissue.
Kefir diet
Conclusion: A little meat, vegetables, very kefir.Kefir can be drunk when you want and as much as you want. As acts, in fact: (like all previous) Loss of moisture-1-2 kg in the first days due to reduced carbohydrates (in meat, vegetables and kefir, it is very small).The loss of 1 kg of muscles and fat for each 7-8 thousand kcal deficiency (or a set of 1 kg of fat if it is with meat and kefir to consume above the Kcal's personal norm). What to do: eat meat (or any other food), drink kefir (or any other humidity) and don't worry about anything.Consuming 10-20% less than its caloric + norm does not go to the fables so as not to lose muscle tissue.
How to lose weight: Practice
Now that you are profoundly familiar with scientifically based on weight loss theory and psychological traps, we will give some more useful practical chapters on your way of losing weight (restrictions on the caloric content of nutrition).Experts write that only 10% of those who lose weight can keep the result for a long time.In another source, they write that up to 95% of heavy people are returned lost in 1 to 5 years. We hope that if you carefully read everything that has been written in this chapter, you strongly increase your chances of getting 5%successful.
How to discover your calorie standard.Subtleties and nuances
In 1990, the formula was developed by the formula of the Mifflin-san General, which is considered one of the simplest and most accurate for calculating energy needs.It is in accordance with this formula that the calculator considers. Here is an example of calculating caloric standards: an easier way to calculate their total energy costs is to multiply body weight by 30-35 kcal.The more and more active a man, the more you need to focus on the upper limit.Women need to pay more attention to the lower edge.For example, an approximate consumption of calories for a woman: 60 kg * 32 (moderately trains) = 1920 kcal.
Where to start losing weight and how not to give up.
After reading this chapter, you have already taken an important first step.Return to this text every time you have difficulties and look for answers.We will remember the most important thing that you should start to lose weight and how we would act in this case. Here are the most important principles that will help you achieve long long -term success:
- Note that the innovations you will implement in your life is forever. The appearance of your appearance is not only genetic, but also the result of your lifestyle, how and what you eat, what you do.If changes in habits are temporary, weight loss results will also be temporary.
- Act as slowly as possible, as little as possible.Do not force yourself to change your life at once and completely - because it will probably not work.In an enthusiasm and willpower, it will not work for long.Between no more than 1 new habit per month.Start, for example, just watching how you eat: just get used to counting calories and understanding how much kcal you ate about one day.So - gradually introduces new habits: for example, buy a few pounds of vegetables and fruits every two days (or at least a few times a week).Do not act markedly, enter the mode gradually and as comfortable as possible - after all, it is forever, so that it is no use hurrying.
- Be very careful and sensitive to yourself.Be sure to encourage yourself with a reward for new useful habits, give yourself links (mimic yourself with your favorite products, even if they do not seem to be "healthy"), remember that 10-20% of the diet is recommended to consist of conditionally "harmful" products and usually make your diet of what you really love.After all, these energy rules are now forever - that are as comfortable as possible.
- Engage in physical activity.This ensures that you feel much better than you and will lose weight largely with fat reserves, not muscles.At the same time, choose a lesson to your taste.Until common walking is a very useful exercise, just stop in it.
- Put your healthy priority to your lifestyle.Try to increase the importance of training in your programming for the highest priority.Finally, this will positively affect work and family.
- Get the joy of the process.This is the most important part of the process.We believe losing weight is better easy, pleasant and experimenting along the way largely pleasant emotions.
Thank you for reading and your desire!Everything will work!Take care!