The road To weight loss, you can expect a lot of underwater boulders, cobbles and pebbles, which you will learn from this text. In the process of losing weight is the most important – your everyday comfort as this approach to life and nutrition, it begins to stick, which will inevitably change the trajectory. Be gentle, kind, nice, careful this for yourself in a way.
První energy balance and calories
The first and most important thing to study and understand – is a simple and intuitive law of energy balance. The words sounds so: "to eat more calories, than it is spending, weight gain, less to lose weight". It doesn't matter what was products or meals taken calories. Also it doesn't matter how much was eaten in protein, fats and carbohydrates. Man Everyone has their own calorie intake (depending on body size and activity) – the pitch to give the image calculator "Wage a calorie" under the logo of the Sosnica. If you want to lose weight, eat 10-20% less of the standard. Is everything, the rest is secondary. Similar experiments took place in the years and the different result was the same: all participants lost weight during the calorie deficit regardless of the foods without, from which they came. Decided to the overall energy deficit. There was also one special investigation, where a calorie deficit to lose weight no, but then it turned out that everything is fine — the objects just lied.
It is also possible to only eat one fast food restaurant, but with a caloric deficit and still lose weight?! Yes, it is true! Such is also the experiment carried out (and the time). One of the most famous: high school teacher John Cisna in the school of experiment in the natural vied decided to eat 3 months exclusively in fast food. During these 3 months, John has lost 17 kg impressed so that he decided to extend the experiment for another 3 months. A similar experiment with fast food let University student Jared Fogle earned by becoming the face of the company . To weighed on the growth of 193 kg 185 cm, But one day changed his life after he began to eat a deficit of calories. He invented the diet is deficit: 18-inch Turkey club for lunch, a sandwich with veggies for dinner + can of coke and a packet of baked potato chips. For the first 3 months he lost 42 kg, year – to 111 kg, thanks to this diet – with a deficit of calories. For weight loss (not health) matters much to eat (calories), which is not. Jared Fogle lost weight from 193 to 82 kg, year as the supply of a deficit of calories.
Why not starve yourself for weight loss
The first Thing that comes to mind after examining the law of energy balance "the bigger the deficit, the greater the weight loss". To means that if at all you can't eat, or there are very few (300-500 kcal per day), it is possible to lose weight quickly. Of course, that it will put short-term effect, but in the end it will be even worse: a rollback will be necessary, because people simply cannot long to eat under the level of the basic metabolism. (for the average woman, 30 years old, height, weight, and 160 cm, 60 kg – the basic metabolic rate of about 1,300 kcal per day is the total degree and about 2000 kcal/day). It is very useful to recall the famous Minnesota "starvation" experiment 1944: when under the supervision of the scientists of the group the man voluntarily sat on a long diet calories just under their base metabolic rate (the average calorie intake of the participants in the hunger phase amounted to 1,570 kcal per day to six months). If this is what happened with the themes and will happen to anyone who dares to long time to eat under the level of their basic metabolism:
- discovered apathy, decrease of interest in the discussions and previously for a hot one themes;
- increased irritability and aggression, frequent outbursts of anger;
- decreased average heart rate (up to fasting the average heart rate was 55 beats per minute, and then only 35, the motocross switches to do power saving mode);
- the frequency of emptying of the rectum has become very rare – once per week;
- blood volume decreased by 10%, the size of the heart decreases;
- appeared swelling of the face, the knees and ankles, some rough skin;
- appeared dizziness, muscle pain, ringing in the ears, affects coordination;
- libido decreased and then completely disappeared, his testicles started to produce less hormones, sperm count decreased, they became less mobile;
- he had problems with mental health: scientists have identified through the tests, many participants in the hypochondria, depression, hysteria.
In the long run if you eat a deficit of calories below the basic metabolic rate, over time you can have the same symptoms as the participants in the experiment. Almost always the consequences of failure for hunger are as follows: the file is still greater than the weight of fasting, usually due to fatty tissue, the motocross will begin active more in stock, as soon as calorie intake rises. But the muscle tissue during the hunger strike, on the contrary burned pretty quickly. This effect is called the yo-yo effect: as a result of the phase in each of a fast the body are less, more or less muscle and fat. In this way you can get yourself to do a metabolic corner, from which be long and painful. Until the hungry, diets for weight loss happens largely due to loss of lymphoid tissue and muscle fibre, not fat, that does not give up and goes in last. Weight loss during fasting, of course, is clear, but this loss will be temporary, and will almost certainly return yet more damage and weight. A starvation diet almost always ends the same way: the food stall. First, because it is not possible to dramatically and forever to 500-700 sit and even 1200-1500) calories a day, and secondly, if it will contribute to the development of the background losses of nutrients depression. The reason is, why the advice of scientists and experts: if you want to lose weight, it is important, if possible, gradually, the deficit of not more than 20% of your calorie intake. Such a strategy can provide a stable result.
Diet with restriction of carbohydrates. Water retention
The amount In the huge popular diets have one common symptom – reduction in the consumption of carbohydrates. This is a very important detail, because in addition to calorie balance dictates, including the storage or burning of fat, body weight can change the path because of the retained water. So: carbs hold water in the body. Not fat, but just water. In the average size of a person is an operational energy reserve in the form of about 0.5 kg of carbohydrate (called glycogen substance is in the liver, muscles, and blood flow is important for the nutrition and immunity). But the important detail: for 1 gram of carbs holds 3 grams of water.
So if glycogen stores Deplete (like eating carbs), the telo is able to very quickly, literally within 1-2 days, to lose 1-2 kg due to declining stocks of carbohydrate and therefore more "plum" of water, the carbohydrate reserves is associated. (More about how it works, we have in the of described text Lyle McDonald: Rule 3500 kcal = 0.5 kg). This loss will have relation to fat reduction, but will be visible on the scales. Once again you start to consume carbohydrates (eat spaghetti, rice, buckwheat, bread) — liquid back in your body. And to is fine. Who recommended that 50-55% of calories from carbohydrates, it is good. However, a quick effect, which is referred to in the first days of any diet with a calorie restricted, supports the myth of their miraculous effect. But let's look further just about step and list the disadvantages:
- By limiting the carbohydrate is lost is not body fat, and lean burn operating asides of energy (glycogen) gets associated with them the water. Your motocross becomes more beautiful and proportionate, is only gaining 1-2 kg less liquid.
- It is only a temporary phenomenon – until the first good part of the carbs. Are you Ready never to eat carbohydrates (completely give up bread, pasta, rice, buckwheat, sweet just)?
- This is a limited java-glycogen in the body just doing the amount of 0,5 kg, which means more 1-2 kg in the method "merge" will not work. Therefore, in this figure, the vast majority of cases, the "weight loss" ends.
- If it can worsen your mood, brain activity (carbohydrates – the main fuel of the brain), can cause irritability, affect the immune system.
But, what is a definite plus restriction of carbohydrate:
- Carbohydrates are are excellent and easy to solve the calorie consumption. Restriction of carbohydrate allows you to take a look at your carefully diet and všeobecne facilitates the control of incoming calories.
Conclusion: if it doesn't make sense, if you want to restrict all carbohydrates (except what is useful to eat less simple sugars), it is better to restrict the calories within them. To doesn't make sense, "drain" water.
Summary of how to diet and work
"The kremlin diet"
Substance: that to which you are writing compilers: a carbohydrate is your enemy, it is from carbohydrates to fat. Don't eat carbs be to lose weight. Diet is only allowed a little bit of protein and fatty foods: meat, fish, eggs, vegetables and fruit. Then, after the first stages of the diet, allowed to gradually add the carbs. Looks Like in reality: due to the depletion of glycogen stores in the first days diets be weight loss due to runoff water. At the beginning of the water loss Kremlin diet is possible, and loss of body weight (muscle and fat) with a kcal deficit. Every 7-8 thousand kcal = plus/minus 1 kg (depending overeat in standards for these 7-8 thousand calories, or, on the contrary, eating with the same deficit). What to do: eat carbs and not worry about anything. Eat 10-20% less of their calories + do fiznagruzki, not to lose muscle tissue.
Kefir diet
The bottom line: a little meat, vegetables, lots of yogurt. You can drink kefir, when they want and how they want. Looks Like in fact: (as well as all previous), water loss of 1-2 kg in the first few days due to the reduction in carbohydrates (meat, vegetables, and yogurt is very little). Loss of 1 kg muscle and fat in every 7-8 thousand kcal deficit (or a set of 1 kg of fat if you get the meat, and yogurt to consume in excess of your personal standards kcal). What to do: eat meat (or any other food), drink kefir (or any moisture) and not worry about anything. Eat 10-20% less of their calories + do fiznagruzki, not to lose muscle tissue.
How to lose weight: practice
Now, when you're deeply familiar with the scientifically accepted theory of the weight loss and the psychological pitfalls, we will give a few practical chapters on your journey of weight loss (limiting caloric intake). The experts write that only 10% of those who lose weight manage to keep the result for a long time. Another source of the write, as well as that 95% thinner to return lost within 1 to 5 years. We believe, to see that everything was tell rather written in this Chapter, you can greatly increase your chances of getting to do the successful 5%.
How do you know your calorie consumption. The subtleties and nuances of
In 1990, the formula was designed, the Mifflin-San Jeora, which is considered one of the most simple and accurate wage energy needs. This formula considers the calculator. Here is an example of the wages of the calories: an easier way to calculate your total daily energy expenditure is to multiply the body weight 30-35 kcal. Larger and more a person is active, is this more of a case that should focus the upper limit. Women need to pay more attention to the lower bound. For example, the estimated calorie consumption for Women: 60 kg * 32 (slightly trained) = 1920 calories.
Start weight loss How to and how not to quit.
Having read the Chapter of this that you already have the first step done important. To return to this text every time when they have problems and seek answers. Mark the most important, why the fact that you should start losing weight as if smes were acting in this. Here are the most important principles that will help you achieve long-term success:
- Realize that the changes that are going to implement forever in my life. You look As it is not only genetics, but also a result of your life style capacity style, as what to eat, what you are doing. If changes in the habits of the temporary, the results of the weight loss will also be temporary.
- Proceed as slowly as possible, a maximum in small increments. Don't force yourself to change the path of his life once and as a whole – because it, probably, not to work. The enthusiasm and the will to go on time will not long work. New Type 1 habit per month. Start for example with a view to watch how to eat: just get used to count calories and understand approximately how many calories you ate for the day. Then gradually introduce new habits: for example, buy a few pounds of vegetables and fruit every couple of days (or at least a few times per week). Do not act suddenly, enter this mode to gradually and comfortably – is forever, so is not to hurry up sense.
- Be very careful and sensitive to him. Do not forget to encourage yourself is the reward for new healthy habits, give relief to you (to treat yourself to a favorite food, even though it doesn't seem "healthy"), don't forget that 10 to 20% of the diet even is recommended, that from the conventionally "bad" foods, and všeobecne to your diet that you really like. These food rules Because they are with you now forever – may they be as comfortable as possible.
- Exercise. To ensure that you feel much better and lose weight most of get rid of the stock, not the muscles. It will choose something to their liking. Even regular walking useful the exercise is, it is enough to dwell on to.
- Give your healthy lifestyle a high priority. Try increasing importance in the timetable of education at the highest priority. Ultimately, this will positively affect work and family.
- Derive pleasure from the process. This is the most important part of the whole process. We believe that if you want to lose weight, better a great experience on this trip will be mostly positive emotions.
Thank you for reading and for your wishes! Succeed! Take care of yourself!