In the way of slimming down you can expect a lot of underwater boulders, pebbles, and simply stones, that you will learn from this text. In the process of weight loss more important to your daily comfort, whether that is a focus of life and of power, starting to stick to the that are inevitably going to change. Be careful, kind, careful, attentive to himself in the way.
The balance of energy and the expenditure of calories
The first and most important, that you have to study and understand is simple and easy to use the law of energy balance. Words, that sounds like this: "eat more calories that losing — gaining weight, less to lose weight". No matter what products or dishes were recruited in calories. Also decisive and in how much you ate was protein, fat and carbohydrates. Each person has his own standard of calories (depending on body size and activity) – calculate the figure give the calculator "Calculate the calorie" under the logo of Sonika. If you want to lose weight, you need to eat in a 10-20% less than this standard. That is all, the rest is incidental. Similar to the experiments as the years went by, and the result was approximately the same: all the participants to lose weight calorie deficit, regardless of the food, of which it is made. I decided to the total deficit of calories. There was even a strange study, where in a calorie deficit you will not lose weight, but then it turned out that everything is in order — the subject simply lied.
That is to say, you can eat, though only in a cafe of fast food, but with a calorie deficit and still lose weight?! Yes, everything is true! This experiment also spent (and not more). One of the most famous: the teacher of the high school john Cisna in the school context of a science experiment decided to eat 3 months exclusively on fast food. During these 3 months john lost weight about 17 kg and is so impressed that it decided to extend the experiment to 3 months. Similar to an experiment with the food fast is permissible for a university student Jared Fogle win, becoming the face of the company . He weighed 193 kg, with a growth of 185 cm, But one day his life changed significantly after he began to eat with a calorie deficit. He himself invented a diet with a deficit: 18-month sandwich with turkey for lunch, a sandwich with vegetables in the dinner + a can of coke and a packet of baked potato chips. In the first 3 months has lost weight 42 kg per year – to 111 kg, thanks to the power – with a calorie deficit. To lose weight (but not for health) has a value of how much you eat (in calories), and not that it is. Jared Fogle lost weight with 193 to 82 kg per year of food with a calorie deficit.
Why not go hungry to lose weight
The first thing that comes to your head, after you know with the law of energy balance "the more deficit, more and lose weight". That is to say, if you do not, in general, there are, or there are very few (of 300 to 500 kcal per day), they can lose weight quickly. Without a doubt, this will give you a short-term effect, but in the end you will do only what is worse: the reversal will be imminent, because the man simply are not in conditions of long-term eating below the basic level in metabolism. (for the average of a woman of 30 years, the growth of 160 cm and a weight of 60 kg – base metabolism of around 1300 kcal a day, and the general rule – around 2000 kcal/day). It is very useful to remember the famous Minnesota "hungry" experiment of 1944: when under the supervision of a group of scientists, the man voluntarily, that I was sitting in the long term of a diet with the calories a little below its level of base in the metabolism (in average food intake of the participants of an experiment in a phase of starvation was 1570 calories a day for six months). That is what happened with the people subjected to the test and will be conducted with each one of you dare to so much time eating below the level of the very basis of metabolism:
- appeared apathy, decrease of interest in the debate and previously hot for them topics.
- has intensified irritability and aggressiveness, became more frequent outbursts of anger;
- reduced the average heart rate (up to the hunger average heart rate was 55 beats per minute, and after a total of 35, the body has passed in the power saving mode);
- the frequency of emptying of the rectum is rare – once a week;
- the volume of the blood is reduced by 10%, the dimensions of the heart have been reduced;
- appeared swelling of the face, the area of the knees and ankles, some thickness of the skin;
- appeared dizziness, muscle pain, ringing in the ears, impaired coordination;
- libido has decreased and, then, has not disappeared, the testicles of steel produce less hormones, the number of sperm has decreased, they have become less mobile;
- when there are mental health problems: scientists have identified through evidence of many of the participants of the hypochondriasis, depression, hysteria.
If you are a time of eating with a calorie deficit below their base level in metabolism, over time, can appear the same symptoms of the participants in the experiment. Almost always the consequences of breaking after of hunger, are: a set of even more weight than hunger, usually at the expense of adipose tissue in the body will begin to more actively to make reservations, as only the energy consumption will increase. And here is the muscle tissues during the hunger strike, on the contrary, they burn very fast. This is known as yo-yo effect: the result of each one of the stages of hunger in the body each time less and less muscle tissue and more and more fat. Therefore, you can lead to oneself in the metabolic angle of exit of the long and painful. During the famine of the diets of thinning occurs largely at the expense of the loss of lymph tissue and muscle fibers, and not fat, that does not give up and goes in the last place. The weight loss during a fast is, without a doubt, it will be palpable, but this loss will be temporary, and almost certainly you will get even more damage, and weight. Hunger diet almost always ends the same way: food of compromise. In the first place, because it is impossible to sharply and always take in 500-700 (and even 1200-1500) kcal per day, in the second place, this will contribute to the evolution in the background of the loss of nutrients from the depression. Therefore, the recommendation of academics and experts in the weight loss it is important to possible, little by little, in the shortage no more than 20% of your caloric intake. This strategy may give a stable result.
The diet with restriction of carbohydrates. The retention of water
In a great number of popular diets there is a common feature – the reduction of the consumption of carbohydrates. It is a very important detail, since in addition to a balance of calories, the dictation including the hoarding or burning fat, the weight of the body may vary for the bill of water retained. So here it is: carbohydrates stop at the body of water. Not fat, and, simply, water. The average size man, there is a line of energy reserves in the form of about 0.5 kg of carbohydrate (that is a substance called glycogen, found in liver, muscles, blood circulation and is important for the life and immunity). But an important detail: each 1 g of carbohydrates slows even to 3 g of water.
Therefore, when glycogen stores are depleted (for example, no carbohydrates), the body is able to quickly, literally within 1-2 days of losing 1-2 kg thanks to the reduction of the reserves of carbohydrates and, therefore, even more the "drainage" of water, this carbohydrates in the reserves together. (Detail how all this works that we have described in the text of laila Mcdonald: the Rule of 3500 kcal = 0.5 kg). This loss has nothing to do with the burning of the subcutaneous fat, but it will be visible in the balance. Once you start consuming carbohydrates (eat spaghetti, rice, buckwheat, bread) — the liquid will return to its body. And this is normal. The who recommends receive 50-55% of calories is from carbohydrates is great. However, a rapid effect, which are given in the first few days of any diet with restriction of calorie, it supports the myth of his miraculous efficacy. But let's take a look at just a step beyond, and to the cons:
- By restricting carbohydrates is not lose fat of the intermediate layer, and depleting the operating reserves of energy (glycogen) and is associated with water. Your body does not becomes the most beautiful and proportional, only it is made of 1 to 2 kg less liquid.
- It is a temporary phenomenon – until the first of a good portion of carbohydrates. Are you ready to never again in life there are no carbs (completely abandon the bread, pasta, rice, buckwheat, sweet)?
- This is a phenomenon of glycogen in the body up just 0.5 kg, so that more than 1-2 kg in this methodology of "merge" is not going to work. Therefore, in this figure, the vast majority of cases, "slim" and ends.
- This can worsen mood, brain activity (carbohydrates – the main fuel of the brain), causing irritability, the deterioration of the immunity.
And it is that, with the undoubted advantages of the restriction of carbohydrates:
- Carbohydrates are delicious and easy to explore the standard of calories. Restricting carbs allows you to look closely at your diet and, in general, makes it easier to control from calories.
Conclusion: there is no reason to restrict carbohydrates (what is good to eat less simple sugars), it is best to limit the content of calories in your frame. There is No special sense, and that, in order to "merge" the water.
The examination of the diets and how they work
"The regime of the kremlin"
The essence: Here is what they write to editors: the carbohydrate is your enemy, that is to say, of carbohydrates fat. Do not eat carbohydrates and you will lose weight. In the diet you are allowed only proteins and a little fat of products: meat, fish, eggs, vegetables, fruits. Then, after the first few stages of the diet, it allows for a bit of added carbohydrates. How does it work in the reality: by the depletion of the stock of glycogen, in the early days of the diet produces a weight loss through water discharge. On the loss of water from the kremlin diet is possible, and the loss of body weight (muscle and fat) in the case of a deficit of kcal. Every 7-8 thousand kcal = plus/minus 1 kg (depending on overeating the norm in these 7-8 thousand kcal, or vice versa — were fed with the same deficit). What to do: eat carbs and not worry about anything else. Eat at a 10-20% less of their caloric intake + practice fiznagruzki, so as not to lose muscle tissue.
The kefir diet
Essence: a little bit of meat, vegetables, lots of kefir. The kefir you can drink when you want and how you want. How does it work in reality (as all previous) the moisture loss is 1-2 kg in the first few days, thanks to the reduction of carbohydrates (meat, vegetables, and yogurt very little). The loss of 1 kg of muscle and of fat for every 7-8 thousand kcal deficit (or a set of 1 kg of fat if you get with the meat and the finger consume more of their staff, the standards kcal). What to do: eat meat (or any other food), drink kefir (or any other moisture) and not worry about anything else. Eat at a 10-20% less of their caloric intake + practice fiznagruzki, so as not to lose muscle tissue.
How to lose weight: the practice of
Now, when you are deeply familiar with the scientific basis of the theory of thinning and psychological submarines, we will give you even more useful and practical chapters on your way to lose weight (limits caloric intake). The experts write, that only 10% of people who lose weight get to retain the result of a long time. Even in the same origin of the writing, that 95% of diluent returned lost within 1 to 5 years. We hope that if you had carefully read everything that was written before this chapter, that are very much will improve your possibilities of entering into the success of 5%.
As to know their margin of calories. The subtle nuances of the
In 1990, it has developed the formula Mifflin-st Giora, who is considered one of the most simple and accurate for the calculation of the energy needs. It is for this formula considers the calculator. Here is an example of calculation of caloric intake: a simpler way to calculate the diets of the costs of the energy – multiply the body weight 30-35 kcal. The larger and more active than the man, the more it has to be oriented in the upper limit. Women need more attention on the bottom edge. For example, the approximate cost of calories for women: 60 kg * 32 (moderately trained) = 1920 kcal.
To start to lose weight and how to not quit.
After reading up to this chapter, you have already made an important first step. Return to the text every time you are experiencing difficulties and looking for answers. We will remind you what is most important, you begin to lose weight and as we have failed you in this case. Here are the most important principles that will help you achieve long-term success:
- Realize that the innovations that are going to implement in your life is to always. How you look at it – it is not only genetic, but a result of your life style, the how and the what it eats, what it does. If the changes in habits will be temporary, and the results of thinning will also be temporary.
- Proceed as slowly as possible, the maximum small steps. Do not force yourself to change your life once and is all – because, most likely, not going to work. In the goal of enthusiasm and a willingness to go a long time is not going to work. Not entered more than 1 new habit in the month. It begins, for example, only in order to observe how you eat: you just get used to it to count calories and understand how many calories approximately you've eaten for the day. Then gradually introduce new habits: for example, buy a couple of kilos of fruits and vegetables every a couple of days (or, at least, a couple of times a week). Don't act so dramatic, it enters in this way little by little and as comfortable as possible – because this is forever, so hurry up, it makes no sense.
- You have to be very careful and sensitive to itself. Do not forget to promote yourself a reward for healthy habits, let's imagine facilities (enjoy favorite products, even if they do not appear to be "healthy"), remember that 10-20% of the diet, it is even recommended to develop conditional of "dangerous" products and in general the combination of your diet that you really love. Since these rules power with you now for ever – it will be more quiet.
- Practice exercise a physical. This ensures that you will be a lot to feel better and will lose weight of the most part of the fat of inventory, and not the muscles. When you select a pastime is enjoyable. Even a walk very useful exercise, it is enough to stop him.
- Place your HLS high priority. Try to elevate the importance of training in your schedule up to the highest priority. In short, this will affect positively in the workplace and in the family.
- Get the joy of the process. It is the most important part of the process. We believe that weight loss is best easy, and pleasant experience in this way of the most of pleasant emotions.
Thanks for the read and for your commitment! It's all going to come out! Protect yourself!