On the way of losing weight, many underwater boulders, cobblestones and just pebbles are waiting for you, which you will learn about from this text.In the process of losing weight, the most important thing is your daily comfort, since this is an approach to life and nutrition, which begins to adhere to, 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 energy balance.In words, it sounds like this: "Eat more calories than you spend - gaining weight, less - you lose weight."It doesn’t matter what kind of foods or dishes were scored by calories.Also, it does not matter how much proteins, fats and carbohydrates were in the eaten. Each person has its own calorie norm (depending on the size of the body and activity) - the calculator “calculation of the norms of calories” for the jogging logo will give an approximate figure. If you want to lose weight, you need to eat 10-20% less than this norm.This is all, the rest is secondary. Similar experiments were carried out in different years and the result was about the same: all participants are losing weight with a shortage of calories, regardless of the food from which they came.He decided the overall calorie deficiency. There was even one strange study, where the calories were not lost on a shortage, but then it turned out that everything was in order - the subjects simply lied.
That is, you can eat at least in one fast food cafe, but with a shortage of calories and still lose weight?!Yes, that's right! Such an experiment was also carried out (and more than once).One of the most famous: a secondary school teacher John Tsisna, as part of a school experiment on natural science, decided to eat 3 months exclusively in fast food.For these 3 months, John lost 17 kg and this was so struck by 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 came up with a deficiency diet: an 18-centimeter Sentwitch with a turkey for lunch, a sandwich sandwich for dinner+one can of cola and a pack of baked potato chips.In the first 3 months, he lost 42 kg, for a year - 111 kg, thanks to such a diet - with a calorie deficit.For weight loss (but not for health) it matters how much you eat (in calories), and not what exactly.Jared Vogl lost from 193 to 82 kg per year of nutrition with calorie deficiency.
Why is it impossible to starve to lose weight
The first thing that comes to mind is after meeting with the law of the energy balance “the more shortage, the more weight loss”.That is, if not at all, or there are very few (300-500 kcal per day), then you can quickly lose weight.Of course, this will give a short -term effect, but in the end it will only make it worse: the rollback will be inevitable, since a person is simply not able to eat for a long time below the level of basic metabolism.(For an average of a woman 30 years old, a height of 160 cm and a weight of 60 kg - a base metabolism of about 1300 kcal per day, and the total norm is about 2000 kcal/day).It is very useful to recall the famous Minnesotsky “hungry” experiment of 1944: when, under the supervision of scientists, the group man voluntarily sat on a long -term diet with a calorie content just below their basic level of metabolism (on average, the calorie content of the experiment participants in the hungry phase was 1570 kcal per day for six months).Here's 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, interest in discussions and previously hot topics has decreased;
- irritability and aggressiveness intensified, outbreaks of anger became more frequent;
- the average heart rate decreased (before starvation, the average pulse was 55 beats per minute, and then - only 35, the body moved to the energy -saving regime);
- The frequency of emptying the rectum has become extremely rare - once a week;
- The volume of blood decreased by 10%, the size of the heart decreased;
- edema of the face, knees and ankles appeared, some coarsed skin;
- Dizziness, muscles, ringing in the ears appeared, coordination worsened;
- The libido decreased, and then completely disappeared, the testicles began to produce less hormones, the number of spermatozoa decreased, they became less mobile;
- There were problems with mental health: scientists have identified hypochondria, depression, and hysteria with tests among many participants.
If you eat for a long time with a shortage of calories below your basic level of metabolism, over time you may have the same symptoms as the participants in the experiment.Almost always the consequences of the breakdown after hunger are as follows: a set of even greater weight than before fasting, and usually due to adipose tissue - the body will begin to make reserves more actively as soon as the calorie content of the power to increase.But muscle tissue during a hunger strike, on the contrary, are burned quite quickly. This is called the Yo-Yo effect: as a result, with each stage of starvation in the body there are less and fewer muscle tissues and more and more fat.Thus, you can drive yourself into a metabolic angle, you will have to get out of which will have to be long and painful.During hungry diets, weight loss occurs in many ways due to the loss of lymphoid tissues and muscle fibers, and not fat, which does not give up and leaves last. The loss of weight during starvation will certainly be evident, but this loss will be temporarily, and will almost certainly return even more harm and weight.The hungry diet almost always ends the same: a food breakdown.Firstly, because it is impossible to sharply and forever sit at 500-700 (and even 1200-1500) kcal per day, and secondly, this will be facilitated by the depression that develops against the background of loss of nutrients. Therefore, the recommendation of scientists and experts: to lose weight is important if possible gradually, with a deficiency of not more than 20% of your calories.It is such a strategy that in the end can give a stable result.
Diet with carbohydrate restriction. Water delay
In a huge number of popular diets there is one common feature - a decrease in carbohydrate consumption.This is a very important detail, since in addition to the balance of calories, which also dictates the storage or burning of fat, the body weight can vary due to the restrained water.So: carbohydrates are delayed in the body of water.Not fat, but just water.In medium 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 life support and immunity).But an important detail: each 1 g of carbohydrates delays another 3 g of water.
Therefore, if the glycogen reserves are depleted (for example, not to eat carbohydrates), then the body is able to lose 1-2 kg very quickly, literally within 1-2 days due to a decrease in carbohydrate reserves and, therefore, even more “draining” of water that this carbohydrate reserves bind.(In detail how it works, we described in the text from the Lyle McDonalda: the rule 3500 kcal = 0.5 kg). This loss will not be related to burning subcutaneous fat, but will be visible on the scales. As soon as you begin to consume carbohydrates again (eat spaghetti, rice, buckwheat, bread) - the liquid will return to your body again. And this is normal. WHO recommends receiving 50-55% of calories from carbohydrates-this is great.However, the rapid effect that any diet with calories gives the myth about their miraculous effectiveness in the very first days.But let's look at just one step further and list the cons:
- Due to the restriction of carbohydrates, not the fat layer is lost, but the operational energy reserves (glycogen) are depleted and the water connected by them is left.Your body does not become more beautiful and proportional, it just becomes 1-2 kg less than the liquid in it.
- This is a temporary phenomenon - to the first good portion of carbohydrates.Are you ready to eat carbohydrates again (completely abandon bread, pasta, rice, buckwheat, all sweet)?
- This is a limited phenomenon-glycogen in the body up to only 0.5 kg, which means that more than 1-2 kg on this method will not work.Therefore, on this figure, in the vast majority of cases, “weight loss” ends.
- This can worsen the mood, brain activity (carbohydrates - the main fuel of the brain), cause irritability, and worsen immunity.
But what are the undoubted advantages of carbohydrate restrictions:
- Carbohydrates are delicious and it is easy to sort out the norm of calories.The restriction of carbohydrates allows you to carefully look at your nutrition and generally facilitates the control of incoming calories.
Conclusion: it makes no sense to limit all carbohydrates (except that it is useful to eat less simple sugars), it is better to limit the calorie content within their framework.There is no much sense in “draining” water.
Overview of diets and how exactly they work
"Kremlin diet"
The bottom line: this is what the compilers write: carbohydrate is your enemy, it is from carbohydrates that they get fat.Do not eat carbohydrates and will lose weight.Only protein and slightly fatty products are allowed on the diet: meat, fish, eggs, vegetables-fruits.Then, after the first stages of the diet, it is allowed to add carbohydrates a little bit. How acts actually: due to the depletion of the supply of glycogen, in the first days of the diet, weight loss due to drain of water will occur.On top of the loss of water on the Kremlin diet, loss of live weight (muscles and fat) with a deficiency of kcal is also possible. Every 7-8 thousand kcal = plus/minus 1 kg (depending on it, they overeat the norm to these 7-8 thousand kcal or vice versa-they ate with a similar deficit). What to do: eat carbohydrates and do not worry about anything.Consum 10-20% less than your calorie norm + do not go to the Fables so as not to lose muscle tissue.
Kefir diet
The bottom line: a little meat, vegetables, a lot of kefir.Kefir can be drunk when you want and as much as you want. As acts actually: (like all previous) moisture loss-1-2 kg in the first days due to the reduction of carbohydrates (in meat, vegetables and kefir it is very small).The loss of 1 kg of muscles and fat for every 7-8 thousand kcal deficiency (or a set of 1 kg of fat if it turns out with meat and kefir to consume from above your personal norm of the Kcal). What to do: eat meat (or any other food), drink kefir (or any other moisture) and do not worry about anything.Consum 10-20% less than your calorie norm + do not go to the Fables so as not to lose muscle tissue.
How to lose weight: practice
Now that you are deeply familiar with the scientifically based theory of weight loss and psychological pitfalls, we will give a few more useful practical chapters on your way of losing weight (restrictions on the calorie content of nutrition).Experts write that only 10% of those who lose weight manage to keep the result for a long time.In another source, they write that as many as 95% of the weighty are returned lost within 1-5 years. We hope that if you carefully read everything that was written to this chapter, then you strongly increase your chances of getting into a successful 5%.
How to find out your calorie norm.Subtleties and nuances
In 1990, the formula was developed by the formula of Mifflin-San General, which is considered one of the simplest and most accurate for calculating energy needs.It is according to this formula that the calculator considers. Here is an example of calculating the calorie norms: an easier way to calculate your total daily energy costs is to multiply the body weight by 30-35 kcal.The larger and more active a man, the more you need to focus on the upper boundary.Women need to pay more attention to the lower border.For example, an approximate calorie consumption for a woman: 60 kg * 32 (moderately trains) = 1920 kcal.
Where to start losing weight and how not to quit.
Having read to this chapter, you have already taken an important first step.Return to this text every time you experience difficulties and look for answers.We will remind the most important thing where you should start losing weight and how would we act ourselves in this case. Here are the most important principles that will help you achieve long -term success:
- Realize that the innovations that you are going to implement in your life is forever. How you look is not only genetics, but also the result of your lifestyle, how and what you eat, what you do.If the changes in habits are temporary, then the results of losing weight will also be temporary.
- Act as slowly as possible, as small as possible.Do not force yourself to change your life at once and entirely - because, most likely, it will not work.On a bare enthusiasm and willpower, it will not work for a long time.Enter no more than 1 new habit per month.Start, for example, only by watching how you eat: just get used to counting calories and understand how much kcal you ate about a day.Then - gradually introduce new habits: for example, buy a couple of kilos of vegetables and fruits every couple of days (or at least a couple of times a week).Do not act sharply, enter this mode gradually and as comfortable as possible - after all, it is forever, so there is no point in rushing.
- Be very careful and sensitive to yourself.Do not forget to encourage yourself with a reward for new useful habits, give yourself links (pamper yourself with your favorite products, even if they do not seem to be “healthy”), remember that 10-20% of the diet is even recommended to be made up of conditionally “harmful” products and generally make your diet from what you really love.After all, these power rules are now forever - let them be as comfortable as possible.
- Engage in physical activity.This guarantees that you will feel much better than yourself and will lose weight for the most part with fat reserves, not muscles.At the same time, choose a lesson to your liking.Even ordinary walking is a very useful exercise, just stop at it.
- Put your healthy priority for your lifestyle.Try to raise the importance of training in your schedule to the highest priority.Ultimately, this will positively affect both work and family.
- Get the joy of the process.This is the most important part of the process.We believe that losing weight is better easy, pleasant and to experience along the way for the most part pleasant emotions.
Thank you for reading and for your desire!Everything will work out!Take care of yourself!