On the way to lose weight, many submarines you will learn from this text, stones rifles and only gravel are waiting for you.During the weight loss, the most important thing is your daily convenience, because it is a life and nutrition approach to observance, and you will change.Be careful, kind, careful, careful to yourself on this way.
Energy balance and calories
The first and most importantly, it is a simple and understandable law of an energy balance that needs to be learned and understand.In the words, it sounds like this: "Eat more calories than you spend - win the weight, less - you lose weight."It does not matter how types of foods or dishes are hit by the calorie.In addition, there is no significance of how much protein, fat and carbohydrates are fats and carbohydrates. Everyone has its own calorie norm (depending on the size of the body and activity) - a calorator for the runway will give an estimate of "Calorie Norms" for the run. If you want to lose weight, you need to eat 10-20% less than this norm.This is all, the rest of the rest. Similar experiments were carried out in different years and the result was about the same: All participants are weighted by calories, regardless of their food.Decided to have a total calorie deficiency. There was even a strange investigation, where the calories were not lost here, but then everything was in order - the topics just lied.
That is, you can eat at least one fast food cafe, but with calorie shortages and still lose weight?!Yes, this is correct! Such an experience was also implemented (and more than once).One of the most popular: High school teacher John Tsisna, as part of the experience of experience in natural sciences, only decided to eat for 3 months in fast food.For these 3 months, John lost 17 kg, and this decided to extend his experience for another 3 months.A similar experience with fast food, Jared Voglu allowed the company to gain a face.It was 185 cm with an increase of 193 kg.But one day he changed his life sharply and then began to eat with a lack of calories.He himself came with a deficiency diet: a Sentwitch of 18 centimeters with a Turkey for dinner, a sandwich sandwich + a box cola and a packed potato chips.In the first 3 months, 42 kg, 111 kg for a year, thanks to such a diet - lost with a calorie deficit.For weight loss (but not for health) (in calories) how much you eat and are not accurate.Jared Vogl lost up to 82 kg in 193 with a calorie deficiency.
It is impossible to stay hungry to lose weight
The first thing to mind is "more shortcoming, weight loss," after meeting with the law of energy balance.That is, at least there are very few (300-500 kcals per day), then you can lose weight.Of course, this will have a short effect, but at the end of the end, only the return will be inevitable, because a person can not eat a long time below the level of basic metabolism.(On average, a woman of 30 years old, 160 cm and 60 kg weight - basic metabolism per day, the base metabolism and total norm is about 2000 kcal).In 1944, the famous Minnesotski is very useful to remind the "hunger" experiment: "Hunger", when a caloric content of a caloric content, which is a calorie, which is below the main level of metabolism (1570 kcal was 1570).Here's what happened to the subjects and will take place for anyone who will decide to eat below the level of basic metabolism for a long time:
- Apathia appeared, interest in discussions and previously reduced hot topics;
- Irritation and aggressiveness intensified, and the occurrence of anger was more often;
- The average heart rate decreased (before hunger, the average pulse was 55 beats in the minute, then - only 35, the body moved to the energy of the body);
- The frequency of unloading the rectum has become extremely rare - once a week;
- The volume of blood has decreased by 10%, reduced the size of the heart;
- The face, knee and ankle, seemed to cope with some rough skin;
- Dizziness, muscles, sounds in the ears, coordinated worsened;
- Libido has decreased and then completely disappeared, the testicles began to produce less hormone, the number of spermatoozoa has decreased, less mobile;
- There were mental health problems: scientists identified hypocris, depression and hysteria with tests between many participants.
For a long time, you can have the same symptoms as the participants of the experience with a lack of calories from the main level of metabolism.It is almost always the results of splitting after hunger: more weight, compared to fasting and typing tissue, the calorie composition will begin to protect the content as soon as possible.During the hunger strike, the muscle tissue is burned quite quickly. This is called Yo-yo effect: As a result, there are fewer and less muscle tissues and more fat with each stage with the starvation period in the body.So you can make yourself a metabolic angle, you will have to get out of which it should be long and painful.The loss of weight loss during hungry diet occurs in many ways due to the loss of lymphoid tissue and muscle fibers and non-fat oils, which does not give up and does not leave the end. During the hunger, the loss of weight will surely be clear, but this loss will be temporary and will be temporarily back and return the weight.The hungry diet is almost always the same: a food split.First, it is impossible to sit sharply and eternal in Kcal, acute and forever per day, but it will be facilitated by depression developed in the background of the loss of food. Therefore, the recommendation of scientists and specialists: lose weight, when possible, gradually important with more than 20% of your calories.In the end, it is such a strategy that it can give a fixed effect.
Diet with carbohydrate restrictions. Water delay
There is a common feature on a large number of popular diets - a decrease in carbohydrate consumption.This is a very important detail, because in addition to the balance of calories dictating oil or burning, the body can vary according to the restricted water.Thus, carbohydrates are postponed in the body of the water.Not fat, just water.In the middle size, a person has an operating power supply in the form of about 0.5 kg of carbohydrates (this article is called glycogen, in the liver, muscles, blood flow and life support and immunity).However, an important detail: every 1 g of carbohydrates delays another 3 g waters.
Therefore, if the glycogenous reserves are run out (for example, carbohydrates), the body is able to lose 1-2 kg in 1-2 kg for 1-2 days due to reducing carbohydrate reserves.(We described in the text in the text in LYLE McDonal: how it works: Rule 3500 Kcal = 0.5 kg). This loss will not be related to the subcutaneous oil, but it will appear in scales. As soon as they begin to consume hydrocarrats (spaghetti, rice, buckwheat, bread) - liquid returns to your body. And this is normal. Recommenders to buy 50-55% of the calories from carbohydrates - this is great.However, any diet of any diet provides a myth of miraculous efficiency in the first days of any diet.But let's look forward to a step and let the disadvantage:
- Due to the restriction of carbohydrates, the oil layer is not lost, but operating energy reserves (glycogen) are run out and remain in water with them.Your body is not more beautiful and proportional, it is just 1-2 kg of the liquid.
- This is a temporary phenomenon - the first good part of carbohydrates.You are ready to eat carbohydrates again (bread, pasta, rice, buckwheat, all sweet)?
- This is a phenomenon of only 0.5 kg in the body, ie this method will not work more than 1-2 kg.Therefore, in this figure, the vast majority of the work ends "Weight loss".
- This can deteriorate the mood, brain activity (carbohydrates - the main fuel of the brain), condemns irritation and immunity.
But what are the advantages of carbohydrate limits:
- Carbohydrates are delicious and easy to sort the calorie norm.Restrictions on carbohydrates allow you to carefully view your nutrition and simplify the control of the incoming calories.
Conclusion: There is no meaning to limit all the hydrocarroses (other than the benefits of eating less simple sugar), it is better to limit the content of the calorie.There is not much meaning in the "drying" water.
Review of diets and how they work
"Kremlin diet"
Subline: Compilers write: Carbohydrates are your enemy, it is from the carbohydrates they receive fat.Carbohydrates will not eat and lose weight.Only protein and a little fatty products are allowed on the diet: meat, fish, eggs, vegetable fruits.Then, after the first stages of the diet, it is allowed to add a little carbohydrate. In fact, how movements: due to the depletion of glycogen supply, the loss of weight loss in the first days of the diet will occur as weight loss.The Kremlin diet is also possible to lose water with a lack of KCAL's deficiency on the loss of water. Every 7-8 thousand kcal = plus / minus 1 kg What should do: eat carbohydrates and do not worry about anything.Consume 10-20% less than your calorie norm + Do not go to the stables to avoid losing muscle tissue.
Kefir diet
Bottom line: A little meat, vegetables, lots of kefirs.Kefir can be as drunk as you want and want. In fact, as actions: (as all the previous), due to the reduction of carbohydrates, 1-2 kg in the first days (such as) 1-2 kg (meat, vegetables and kefir, are very small).1 kg of muscles and oil losses (or 1 kg of fat, 1 kg of fat and kefir to consume above the personal norm) for each 7-8 thousand kcal deficiency. What to do: Do not drink meat (or another food), kefir (or any other wet) and don't worry about anything.Consume 10-20% less than your calorie norm + Do not go to the stables to avoid losing muscle tissue.
How to lose weight: Experience
We will now give you a few useful practical chapters for limpions, for weight loss and deeply acquaintance with the scientific-based theory of psychological steps, and the calorie.Experts are only 10% of those who are only 10% of the weight loss, which are able to keep the result for a long time.In another source, they write that 95% of the weights were lost in 1-5 years. We hope that if you read everything written in this chapter carefully, you increase your chances of entering a successful 5%.
How to find a calorie norm.Dangers and what
In 1990, the formula was developed by the formula of Mifflin-San General, which is the simplest and most accurate to calculate energy needs.According to this formula where the calculator considers. Example of Calorie Norms: An easy way to calculate your overall daily energy costs is to multiply your body weight up to 30-35 kcal.You need to focus on a larger and more active person, in the upper boundary.Women should pay more attention to the lower border.For example, approximate calorie consumption for a woman: 60 kg * 32 (average train) = 1920 kcal.
Where to lose weight and start not going out.
You have read this chapter, you have a pre-important step.Return to this text when you are in trouble and seek the answer.We recall the most important things you need to lose weight, and how we will move ourselves in this situation. Here are the most important principles that will help you succeed for a long time:
- Realize that the innovations you will have in your life are eternal. The look is not only genetics, but also the result of your lifestyle, how and what you eat, what you eat.If the changes in the habit are temporary, the consequences of weight will be temporary.
- Move as slow as possible, as slow as possible.Don't force yourself to change your life at a time - because it will probably not work.It will not work in a naked enthusiasm and will for a long time.Don't be more than 1 new habit per month.For example, just start following what you eat: just use the calories and understand how much KCAL you eat one day.Then - submit new habits gradually: for example, get a one-two-pound vegetables and fruits (or at least several times per week) for example.Do not act dramatically, enter this mode as gradually and as convenient as possible - it is eternal after the flow, so there is no sense in a hurry.
- Be very careful and sensitive to yourself.Encouraging yourself with a prize for new useful habits, to give yourself a "loved ones with your favorite products, even if they don't look healthy," and 10-20% of "harmful" products, and generally do you really love.After all, these power rules are now forever - let them be as comfortable as possible.
- Engage in physical activity.This guarantees you to feel better than yourself and you will lose weight with fat resources, not muscles, but oil reserves.At the same time, choose a lesson on what you like.Even the ordinary walk is a very useful exercise, just stop.
- Put your healthy priority for your lifestyle.Try to raise the importance of training to the highest priority in your schedule.As a result, this will have a positive impact on both business and family.
- Get the joy of the process.This is the most important part of the process.We believe we lose weight easier, pleasant, pleasant and most enjoyable to live along the way.
Since you read and thank you for your request!Everything will work!Take care of yourself!