How to lose weight. The article

The path of weight loss, you will find numerous underwater boulders, and pebbles, only pebbles, that you learn from this text. In the process of weight loss the most important thing – the daily comfort, as this approach to life and to power, starting with the stick, which inevitably is going to transform. Is care, kind, careful, attentive to themselves on this path.

The energy balance and calories

The first and most important, that it is necessary to study and understand where it is simple and sobretodo intuitive to the law of energy balance. Words it sounds so: "eating more calories than you spend, putting on weight, less — you lose weight". When this is not important, what exactly are the products or the dishes were recruited calories. In addition, it has decisive importance, and then, how much food was protein, fat and carbohydrates. Each person has his rate of calories (depending on body size and activity) – amount approximately will the calculator “Calculate calories per day” below the logo Milly. If you want to lose weight you need to eat 10-20% less of this standard. This is all, the rest is secondary. Similar experiments carried out in different years and the result was about the same: all the participants to lose weight with a calorie deficit, regardless of food, from which originate. Decided in common a caloric deficit. There was also a strange study, where the caloric deficit and not lose weight, but then it turned out that everything is in place — the subjects simply lied.

That is, you can eat even if only in a fast food restaurant, but with a calorie deficit and still lose weight?! Yes, it's all true! This experiment also spent (and not only). One of the most famous: a middle school teacher, John Cisna, in the context of the school science experiment decided to give food to 3 months exclusively at a fast-food. For these 3 months, John lost 17 kg and is so impressed, that decided to extend the experiment for another 3 months. A similar experiment with fast food has allowed university student Jared Fogle earn, becoming the face of the company . He weighed 193 kg in the growth of 185 cm, But one day his life changed radically, after that she started eating with a calorie deficit. He himself invented a diet with a deficit: 18 cm sandwich with turkey for lunch, a sandwich with vegetables for dinner + a can of coca cola and a package of oven-baked fries. For the first 3 months he has lost weight 42 kg, for the year – 111 kg, thanks to this power – with a calorie deficit. For weight loss (but not for health) has the value of how much you eat (in calories), but not what it was. Jared Fogle lost weight with 193 to 82 kg per year of power supply with a calorie deficit.

Why can't you starve for weight loss

The first thing that comes to mind, after meetings with the law of energy balance “more deficits, more and weight loss”. That is, if there aren't any, or there is very little (300-500 kcal per day), you can quickly lose weight. Surely this will give an effect in the short term, but in the end will only worsen: the rollback will be inevitable, as one man is not able, in the long term eating below the level of the base of the metabolism. (for the average woman, 30 years old, tall 160 cm and weight 60 kg – base metabolism of about 1300 kcal per day, and the total rate of about 2000 kcal/day). Here is very useful to remember the famous Minnesota "starvation" experiment 1944: when under the supervision of a group of scientists man voluntarily sitting for a long term a diet with a caloric content slightly below the level of their basic metabolism (in average caloric intake, the participants in the experiment in starved stage was 1570 kcal per day for six months). Here is what is going on with them, and will take place with each, who will have the courage and time to eat under the level of the right of basic metabolism:

• appeared apathy, decreased interest in the discussions and previously hot for their arguments;
• heightened irritability and aggressiveness, more frequent bursts of anger;
• decreased the average frequency of heart rate (fasting average heart rate is 55 beats per minute, and after only 35, the body is passed in the power saving mode);
• the frequency of emptying of the rectum has become extremely rare – once a week;
• the blood volume is decreased by 10%, the size of the heart is reduced;
• appeared swelling of the face, the area of the knees and ankles, as some of the big skin;
• appeared dizziness, muscle pain, ringing in the ears, worsened coordination;
• libido decreased, and therefore not entirely disappeared, the testes began to produce less hormones, the sperm count is decreased, they become less mobile;
• there have been problems with mental health: scientists have identified by means testing of many of the participants in the hypochondria, depression, hysteria.

If you long for to eat with a calorie deficit below the level of the base of the metabolism, with the passage of time can appear the same symptoms, that the participants in the experiment. Almost always the consequences of the bankruptcy after the fame are the following: set even more weight than fasting, and usually at the expense of the adipose tissue – the body will begin more actively to stock up, as only the caloric intake increases. But the muscle tissue during the hunger strike, on the contrary they are burned quickly enough. This is called the yo-yo effect: accordingly, with each phase of starvation in the body less muscle tissue and more fat. In this way it is possible to put into a metabolic corner, to exit from which will have a long and painful. During the diet hunger weight loss occurs largely due to the loss of lymphoid tissues and of the muscular fibres, and not fat, that does not give up and he goes for the last. The loss of weight during fasting, you will definitely is there, but this loss will be temporary, and almost certainly will return even more damage, and weight. Hunger diet ends almost the same way: a stall. In the first place, because it is impossible dramatically and to always take 500-700 (and even 1200-1500) kcal per day, in the second place, this will facilitate the developing countries, and in the background the loss of nutrients depression. So the recommendation of scientists and experts: to lose weight, it is important for the possibility of a gradual and on the deficit of not more than 20% of your calorie intake. This strategy can give a stable result.

A low carbohydrate diet. Water retention

In a huge number of popular diets have one thing in common – reduction in the consumption of carbohydrates. This is a very important detail, as well as the balance of calories, dictate, including to save or burn fat, your body weight can vary because of the retained water. Then: carbohydrates, delay in the body of water. It is not fat, but just water. In the park of medium-sized man is a line of reserve energy in the form of approximately 0.5 kg of carbohydrate (this substance called glycogen is found in liver, muscles, blood circulation and is important for subsistence and immunity). But important detail: each 1 g of carbohydrates still lags 3 g of water.

Then, if the body's glycogen stores deplete (for example, there are carbohydrates), the body is able to very quickly, in a matter of 1-2 days, to lose 1-2 kg for the account of the reduction of the supplyes of carbohydrates and, therefore, the more “unloading” of the water, that these reserves of carbohydrates bind. (Detail how it works we have described in the text by Lyle Mcdonald: Rule 3500 kcal = 0.5 kg). This loss will not have a relationship to the burning of subcutaneous fat, but will be visible on the scale. As soon as you again start to consume carbohydrates (eat spaghetti, rice, buckwheat, bread), and the liquid again in your body. And this is normal. The WHO recommends to get 50-55% of calories is from carbohydrates – it is fantastic. However, the effect is more rapid, that damage in the first days of any low-calorie diet, supports the legend of their miraculous efficacy. But let's take a look only one step ahead and list the cons:

• By limiting carbohydrates you will lose the layer of fat, and are low on operational energy reserves (glycogen) and is associated with their water. Your body becomes more beautiful and proportional, only in this mode becomes 1-2 kg less liquid.
• This is a temporary phenomenon, until the first of a good portion of carbohydrates. Are you ready to never again in life there are carbohydrates (completely forego bread, pasta, rice, buckwheat, only sweet)?
• Is limited the phenomenon of glycogen in the body only up to 0.5 kg, then no more than 1-2 kg of this technique of “blending” does not work. So on this issue, in the vast majority of cases, the “weight loss” and ends.
• This can worsen the mood, and brain activity (carbohydrates – the main fuel of the brain), cause irritability, worsening of the immune system.

It is this that advantages limits carbohydrates:

• Carbohydrates are delicious and easy to scroll through the rate of calories. The restriction of carbohydrates allows you to look carefully at its supply and, in general, facilitates the control of calories ingested.

Conclusion: it makes no sense to restrict all carbohydrates (except what useful eat less simple sugars), better to restrict the calories in their field. Does not make much sense and the “melt” water.

Overview of the diets and how they work

“The diet of the kremlin”

In essence: Here's what the authors write: carbohydrates your enemy, it is from carbohydrates makes you fat. Do not eat carbohydrates and lose weight. Diet are allowed only proteins and a little fat products: meat, fish, eggs, vegetables, fruit. Then, after the first phase of the diet, it is permitted for a while to add the carbohydrates. How it works in reality: due to the depletion of the reserve of glycogen in the early days of the diet you will experience a weight loss due to drainage of the water. Above, the loss of water in the diet of the kremlin it is possible, and loss of live weight (muscle and fat) with a calorie deficit. Every 7-8 thousand kcal = plus/minus 1 kg (depending of too much norm these 7-8 thousand kcal, or vice versa — fed with the same deficit). What to do: eat carbs and not worry about anything. Eat 10-20% less of their daily calories in + practice the fiznagruzki, in order not to lose muscle tissue.

Diet

The essence: a little bit of meat, vegetables, and yogurt. The kefir you can drink when you want and how much you want. How it works in reality: (as all previous) moisture loss – 1-2 kg in the first days, reducing carbs (meat, vegetables, and yoghurt, its very little). The loss of 1 kg of muscle and fat for every 7-8 thousand kcal deficit (or a set of 1 kg of grease, if it turns out with the meat, and yogurt to consume more of personal norms kcal). What to do: eat meat (or any other food), drink kefir (or any other humidity) and not worry about anything. Eat 10-20% less of their daily calories in + practice the fiznagruzki, in order not to lose muscle tissue.

How to lose weight: the practice

Now, when you are deeply familiar with, scientifically, the theory of weight loss and psychological pitfalls, we'll give you even more useful and practical chapters on your way to weight loss (caloric restriction). Experts say that only 10% of those who benefit can maintain the result for a long time. Still a source of writing that 95% of weight lost return lost in 1-5 years. We hope that if you read with attention all that has been written before this chapter, then you greatly increase your chances of entering in the success of the 5%.

How to know the rate of calories. The subtleties and nuances

In 1990, it developed a formula Mifflin-St Giora, that is considered to be one of the most simple and accurate for the calculation of the energy demand. Just for this formula considers the calculator. Here is an example calculation of calories: a simple way to calculate the common, the daily costs of energy – multiply the body weight of about 30-35 kcal. Largest and most man, the more need to browse on the top edge. Women must pay more attention on the bottom edge. For example, the consumption of approximately calories for women: 60 kg * 32 (moderately trains) = 1920 kcal.

To begin slimming and how not to throw.

After you have read up to this chapter, you have already made an important first step. Come back to this text each time you experience any difficulties and search for answers. We remember the most important, with which it is worth to start losing weight and how we acted alone in this case. Here are the most important principles, that will help you achieve long-term success:

1. Realize that the innovations that you intend to introduce into their lives is forever. Then as you look at it – it is not only genetic, but the result is your lifestyle, how and what you eat, what you do. If the changes in habits will be temporary, and the weight loss results will also be temporary.
2. Proceed as slowly as possible, to the small steps. Do not force yourself to change your life once and for whole – because, very probably, this will not work. The enthusiasm and strength of will in the long run does not work. Enter no more than 1 new habits per month. Begins, for example, only with the aim to observe how you eat: just have to get used to count calories and understand where, how many calories approximately you've eaten for a day. Then gradually introduce new habits: for example, to buy a couple of kilos of fruit and vegetables every couple of days (or at least a couple of times a week). Not to act drastically, you enter this mode, gradual and as comfortable as possible – because it is so fast that it makes no sense.

3. Take a lot of care and empathetic towards yourself. Do not forget to promote themselves the reward of new habits is useful, let's try to imagine a relief (let us pamper your favorite products, even if they do not seem to be “healthy”), remember that 10-20% of the diet is also recommended to make the freedom of “bad” food, and, in general, compose your diet from what you really like. Because these rules power with you now and for always – that they are more comfortable.
4. Do you practice physical activity. This ensures that you will much feel better about myself and lose weight for the most part of fat deposits and not muscles. When choosing something for everyone. Even regular walking – it is very useful exercise, it is sufficient to stop on it.
5. Place the HLS as a high priority. Attempts to raise the importance of training in its program the highest priority. Ultimately, this has a positive impact on the work and on the family.
6. Receive the joy of the process. It is the most important part of the process. We believe that weight loss best easy, pleasant, and try in this way to the most pleasant emotions.

Thanks for reading, and for your commitment! Everything will be fine! Take care of yourself!