On the path of weight loss, you can expect to see a lot of underwater boulders, cobbles into pebbles, which you will learn in this text. In the process of losing weight is the most important in your day to day comfort, as is the approach to do the life in food, starting from the pole, which will inevitably be changed. Be gentle, be kind, be accurate, pay attention to myself in that way.
The energy balance of the calorie
First, the most important thing to do to a study in the understanding of – the simple, the intuitive, the law of energy balance. He hears the Words as follows: "the eat more calories, than you burn, gain weight, less to lose weight". Regardless of whether the dishes in any of the products that have been recruited in calories. Also, it doesn't really matter how much it is eating into the protein, fat carbs. Every person has its own intake of calories (depending on the size of the body in action) – (a ballpark figure will give a calculator to "Calculate the calorie" under the logo of the Sosnica. If you want to lose weight eat 10-20% less than that of the norms. That is, everything else is secondary. Similar to the experiments carried out in different years, the result is the same: all the participants lost weight during the calorie deficit, regardless of food, from which they both came. Decided to a total calorie deficit. There was even one of the strange course of the investigation, when in a calorie deficit, no weight loss, and then it turns out that it's all in the system. your eyes — theme to just tell a lie.
It is possible that it is also the only one we eat the fast food restaurant, but with a calorie deficit, still lose weight?! Yes, that's right! This is a census of the experiment (at the time). One of the most well-known: a high school teacher, John Cisna, in a school test in science and decided to eat in 3 months, solely in the fast food market. During these 3 months, John has lost 17 kgs in the impressed, and that he has decided to extend the test for another 3 months. A similar experiment with the food a student, to Jared Fogle of the University, who has become the face of the company . It is weighed on the growth of 193 kg 185 cm), But one day his life is changed when he started to eat a deficit of calories. The invented the diet with a deficit,: the 18-inch Turkey club for lunch, a sandwich with veggies for dinner + a can of coke in a packet of baked potato chips. For the first 3 months he lost 42 kg, a year – on-111 of kg, thanks to the diet – with a deficit of calories. The weight loss (not health) matters, how much you eat (calories), not what it is. Jared Fogle weight to lose, from 193 to 82 kg per year, a supply deficit of calories.
Why don't starving weight loss
The first thing that comes to mind after a review of the law of energy balance "the bigger the deficit the bigger the loss the weight". That is, if you are not able to eat at all, or is there quite a bit (300-500 kcal per day), it is possible for you to lose weight quickly. Of course, it will give you a short-term effect, but in the end it will be even worse: a rollback will be inevitable, because people are not able to simply be long to eat, beneath the level of the basic metabolism. on average, for a woman, 30 years old, height 160 cm, weight 60 kg) – the basic metabolic rate of about 1,300 kcal per day, the total proportion is about 2000 kcal/day). It is very useful to remember the Minnesota "starvation" experiment 1944 when, under the supervision of the scientific team of men volunteer to sit on for a long diet calories, just under your primary metabolic rate (the average calorie intake of the participants of a role in the stage, it amounted to 1,570 kcal per day for a period of six months. That's what happened to the contents of the will will occur to anyone who are willing to for a long time, so you eat under the level of the basic metabolism:
- appear apathy, and a decrease in interest for the discussion in the previous hot topics for it.
- the increased excitability in the aggression, frequent outbursts of anger;
- a lower average heart rate (not to fast is the average heart rate was 55 beats per minute, at only 35, the body goes into power-saving mode);
- the frequency of the emptying of the rectum, it has become very rare – once a week;
- the volume of the blood is reduced to 10% of the size of the heart diminished;
- appeared swelling of the face, the knees, in the ankles; some of the rough skin;
- appear dizziness, muscle aches, ringing in the ears, impairment of coordination;
- the product cut in, then disappeared entirely, and his fashion, began to produce less of the hormones, the sperm count diminished, so have become less mobile;
- she had mental health problems: scholars both realised that, with the help of the test, many of the participants, hypochondria, depression, hysteria.
If you are a long time to eat a deficit in calories below your primary rate of metabolism, over a period of time, you can have the same symptoms as that of the participants in the experiment. It is almost always the consequences following the failure of a famine, so the next set of even more weight than on an empty stomach, usually due to fatty tissue, the body will begin to be more active in the stock, as soon as caloric intake rises. However, the muscular tissue during the hunger strike, the opposite of burn up very quickly. This effect is called the yo-yo as a result of each of the phases of the post toward the body, so the less the less the muscle the more fat content. In this way, can you get a in the metabolic a corner from which it would be a long a painful condition. While there is a role of a diet of loss of weight, mainly due to the loss of the lymphoid tissue in the muscle fibers, not the fat of the ban that don't give it up in an enclosure in the back. The weight loss during the fast, of course, it is obvious, however, that this loss is temporary, the jv will be will be will almost certainly return the greater the loss in body weight. Starvation diets ends up almost always in the same way, a food, gibbings. For the first time, because it is impossible, in a dramatic way, in an eternal sitting down to 500-700 (even 1200-1500) calories a day, and in the second place, it will contribute to the development of the background of the loss of nutrient of the depression. Therefore, the provision of advice by scientists from the professionals: if you want to lose weight, it is important that, wherever possible, gradually, the deficit of not more than 20% of your calorie intake. Such a strategy, the stable outcome can be made.
A diet with restriction of carbohydrates. Keep out of the water
In a great number of popular diets by the common symptom of the reduction of the consumption of carbohydrates. That detail is very important, because in addition to the calories, the balance of the legislation, including the storage and burning of fat, the weight may change as a result of retained water. So, the carbs hold the water in your body. Fat is Not but only in your house. In an average-sized person, that is, an operational energy reserve in the form of an approximately 0.5 kg of carbohydrate (a substance called glycogen in the liver, the muscles, the blood circulation is important for the maintenance of the immunity). But an important detail: every 1 gram of carbs holds 3 grams of water.
Thus, when the glycogen stores run out (like not eating carbs), the body is very capable of the quick, literally within a 1-2 days, 1-2 kg, to lose a decrease, due to the reserves of carbohydrates in a why it is "Baltimore" to the water, that the reserves of carbs in it together. (For more information on how it works, we have referred to in the text of the iz Lyle McDonald: the Rule of 3500 kcal = 0.5 kg). If there is a loss, which is given in a range of fat-reducing, however, it will be shown on the scale. You will once Again begin to consume carbohydrates (eating the spaghetti, rice, buckwheat, bread) — the liquid back into his body. The order is in the system. of the eye. The who recommends that the order of 50-55% of calories from carbs is a good thing. However, the quick effect of which is set out in the first few days of a diet limited to a calorie, it supports the myth of his miraculous performance. Let's look at it only one step forward in the list of cons:
- By limiting carbohydrates to lose is not body fat, in the depleted operating reserves of energy (glycogen) that gets associated with the water supply. Your body becomes more and more beautiful, and in a proportional, that is, only the top 1-2 kg less, of the liquid.
- It is a temporary phenomenon – until the first good part of the carbs. Are you willing to never eat a carbohydrate (to completely give up bread, pasta, rice, buckwheat, sweet just)?
- This is the limited appearance of glycogen in your body, only up to 0.5 kg, which is more 1-2 kg in the method "merge" is not going to work. Thus, in this figure, the vast majority of the cases of the "weight loss" ends.
- It can affect mood, brain activity (carbohydrates – the main fuel of the brain), it can cause irritability, affect the body's immune system.
However, what is certain, plus the restriction of the carb:
- Carbs so delicious, in them it is easy to to resolve the consumption of a calorie. Restricting carbs allows you to keep a careful watch on your diet in general, allows you to control the input of calories.
Conclusion: the nima makes no sense, unless you want to restrict all carbohydrates (except what is useful to eat fewer simple sugars), it is preferable that it is in their restriction of calories in the box. It makes no sense that a "brain drain" in the water.
The main diet of how they work
"The kremlin diet"
The reason: it is one of writing example: a carbohydrate is your enemy, that is, that it is of carbohydrates into fat. Don't get your carbs in, you will lose weight. The diet is only allowed a little bit of protein in the fatty food: meat, fish, eggs, vegetables the the fruits. Then, when the first phase of the diet, allowed, little by little add carbs. How is the fact: because of the depletion of glycogen stores within the first few days of the diet you will be weight loss extraction due to the water. The loss of water To the top of the Kremlin diet is possible, the loss of body mass (the muscles in the fat), with a deficit of kcal. Each of the 7-8 thousand kcal = plus/minus 1 kg, depending on the overeat images 7-8 of these for thousands of the calories, or the other way around — listen to the same deficit). What to do: eat carbs in southeast to worry about anything. Consume 10 to 20% of its less calories + fiznagruzki's not that you don't lose muscle tissue.
Kefir diet
The Bottom line: a little bit of meat, vegetables and lots of yogurt. The Kefir drink can be, how when they are in want. The actual: (as well as all of the previous), a water loss of 1-2 kg within the first few days, due to the reduction in carbs (meat, vegetables, and in yogurt is quite a bit). A loss of 1lb of muscle in the fat in every 7-8 thousand kcal deficit (or a set of 1 kg of fat, and if you've got the meat in yogurt to consume in excess of your own personal norms of the destination). What to do: to eat meat or any other food), a drink of kefir (or humidity) in the ne to take care of anything. Consume 10 to 20% of its less calories + fiznagruzki's not that you don't lose muscle tissue.
How to lose weight: the practice of
Now, when you're deeply familiar with the scientific basis of the theory of weight loss in psychological damage, I would be more put to a practical chapter on your journey of weight loss (limiting calories). Experts are saying that it is only 10% of people who lose weight manage to keep the score to a long period of time. The drug source of the writing that as much as 95% of the thinner of the return is in years, the loss of 1-5. It is our hope that you will read it, if you will, of what it was prior to this Chapter, in writing, you will greatly increase your chances to get into the successful 5%.
How do you know that your consumption of calories. The subtlety in the shades of
In the year 1990, the formula was conceived by the Mifflin-San Jeora, which is considered to be one of the most accurate in the simple calculation of the energy needs. This is me in the formula calculator. Here is an example of the calculation of calories: an easier way to calculate your daily of the total expenditure of energy is to multiply the body weight-30-35 kcal. Compared to the more active a man is, the more you need to limit the focus to the above. Women need to pay more attention to the bottom line. For example, the estimated consumption for women of calories: 60 kg) * 32 a (moderately skilled) = 1920 calories.
How to start a weight loss in that it does not close the application.
Having read the Chapter, and it already has, you have taken an important first step. Come back to it every time a text is, when you are in trouble of searching for the answers. Remember, the most important, why you should start losing weight as if you were in this case, it works. Here, therefore, the most important of the principles that will help you to achieve long-term success:
- You realize that this is a change that will be implemented in my own life to do so. What is your view, not only of genetics but also because of your lifestyle, how you eat, what you do. If the behavior changes will be temporary, and the results of the weight loss will be temporary.
- Do this slowly, as it may be, most of it in small steps. Himself does Not force you to change your life, as in the past, in the whole – whereas, it is most likely that it won't work. The enthusiasm, the will to go for a long period of time is not going to work. A tip for 1 new habit per month. Start, for example, that in order to observe how you are eating: it is only used to approximately count the calories in a to understand how many calories you eat on a daily basis. Then, they gradually introduce new habits: for example, buy yourself a couple of pounds of vegetables to the fruit every couple of days (or at least a few times a week). Does not work suddenly, please enter in this way, gradually, in the comfort, that lasts forever, so hurry up geonet sense.
- You should be very careful in a thoughtful, not to him. Don't forget to encourage yourself with a reward for the healthy new habits, and that you get relief (treat yourself to a favorite food, even if you don't feel "healthy"), don't forget that 10 to 20% of the diet of the whole, it is recommended that you are typically the "bad" foods in general, your diet that you truly love. Because of these food rules, and now you will always be as comfortable as possible.
- Activity. To ensure that you'll be a lot better, feel it in you will lose weight, most the fat reserves, not muscle. It will be to choose a couple to suit your needs. Even a regular walking is beneficial exercise, it is enough to dwell on it.
- Put your common sense life-style a priority. Try to elevate the importance of training to your schedule is of the highest priority. In the end, is positive, it will have an effect on the work of the family.
- Given the views of the iz of the process. It is the most important part of the process. We believe that in order to lose weight, a much better experience, in this manner, in the most positive of emotions.
Thank you for reading, for your wishes! Will be able to! Take care of yourself!