Why do diets not work or not work as promised, people can go to the gym for years but their numbers don't change? Our hero knows how to lose weight properly and for a long time and is ready to reveal all the secrets to you. Just read carefully!
It's been a year since I lost weight again to the sea, and I haven't gained any weight again. All this time, I eat my favorite food after 18: 00, and sometimes I eat a lot after 23: 00. But I'm not getting fat like before!
My clients stopped dieting and cardio a week before the holidays and chose the right weight loss strategy as they aimed to lose weight permanently. They are no longer upset that they lose weight slowly (2 kg per month), they are happy to be instilled with the truth from endless advertising about a quick result for life!
If you are currently on another diet, go make yourself a bigger sandwich and come back to finish reading this article! Let's talk about how to lose weight once and for all. Or at least structure everything you need to know about it.
Permanently lose weight with a calorie deficit
First, let's understand how the weight loss process happens? So, to lose weight, we need to create a caloric deficit either slowly or quickly. That is, you need to burn more calories than you take in. There are two ways to create a calorie deficit: diet and exercise. There is also a 3rd that complements food and fitness and is not a separate option for quick and permanent weight loss: additional exercise activity (your favorite 10, 000 steps).
How to lose weight: calorie deficit
That is, you can cut the food to the required deficit and start losing weight without going to the gym. Or you can eat chocolate and exercise more than you can eat at the gym. And in fact and in another case, you will lose weight, another thing is that it will not necessarily be fast and correct.
And what exactly you will lose weight, waist or hips, is unknown. The result is unpredictable. In both cases. But what to do and what to do to lose weight and keep it off forever? Unfortunately, this is not written in the recommendations for any diet.
As they say: "When you lose weight, you realize that they loved you not because you were fat, but because you were stupid! " I found a deep meaning in this joke about the process of losing weight and the situation you end up with.
Always lose weight: diet or lifestyle?
So where to start? Choose a weight loss strategy for yourself by first defining your goals. If you want to be at the resort in a month and pull your stomach and take some beautiful pictures for social network or conquer the man of your dreams, you can risk all your health, because it is nothing. whatever it costs you while you're there! Fast weight loss is just for you! Get ready for serious stress for the body! Get on the "Dukan" - and after a month you will shed 4-5 kg of water, 2-3 kg of fat and a mixture of muscles. Just remember that, as a rule, we have to choose what we want: proper and permanent weight loss or quick weight loss?
If you are ready to lose weight once and for all, let's understand together why this strategy is the right one and what results you will get.
Calorie deficit options help you lose weight permanently
Let's start with food. Any diet on the Internet, for example, is a huge calorie deficit, cutting food from the usual 2300-2500 to 1000 kcal per day. Food in itself is of little importance. The goal of any diet is to create a maximum deficit. Accordingly, the greater the deficit, the faster the weight loss process.
But a big drawback, first of all, is the disruption of the hormonal background and the high risk of disruption, so you will not be able to lose weight forever.
In a long-term weight loss strategy, the calorie deficit should be small - 200 kcal per day, maximum 400 kcal. Never lower your daily calorie intake below 1500 kcal! This is the lowest health limit for a woman over the age of 16.
With a small calorie deficit and proper work in the gym, you start losing weight precisely because of subcutaneous fat. The optimal weight loss formula is 3 weeks of deficit followed by 3 weeks of maintenance. That is, in the first 3 weeks, you eat 200 - 400 kcal less than your daily norm, then for 3 weeks you eat the daily norm. But don't overdo it! It is important. I lost a few pounds. Then a new circle: deficit - storage. And so on until you get the numbers you want.
In this case, since the body does not experience excessive stress, we get a chance to lose weight once and maintain this weight in the future. I do not recommend sitting on a deficit without withdrawal, because violations are possible that will discourage you from this important work and will definitely turn your life 180 degrees.
How to calculate calorie intake to lose weight?
Each one is individual. And when it comes to the lack of 200 kcal, it is important not to make a mistake with the norm. In this regard, dieticians and nutritionists have formulas based on your measurements. But if it is not possible to pass such a test, the easiest way is to listen to your body through observations. For a few days, try to eat clean food 3 times a day (cereals, meat, fish, eggs, vegetables and 20 g of fat and vegetable oil in half) and observe the changes in weight, as well as calculate the amount of food.
It is very difficult to overeat with such a food basket, unless you add sugar and delicious sauce or start frying everything. After calculating your daily calorie intake for 1-2 weeks and observing a weight that is unlikely to change for the worse, you will calculate your daily norm. This information will be your body, which is very important for correct and long-term weight loss!
Then you will take 200-400 kcal from this norm to create a deficit. Plus, 200 is better than 300 or 400!
What to eat to lose weight?
All the chaos of information about what to eat to lose weight and how to swing your leg to round off your fifth point is nothing more than the content of the phyton for the same phytonians who have too much free time to run around in the shops. and look for chia seeds for lunch. But this is a very complicated way to lose weight easily and correctly.
Ordinary people who work 8 or more hours, raise children, deal with other important matters, simply do not have the time and opportunity to live such a lifestyle. It's cool to take a food container with you to work, it's very convenient to order ready meals with regular KBJU. But the most important thing in the matter of competent weight loss is that you do not get tired of these dishes in a few weeks and do not give up an important task. If you are used to chatting with your colleagues during lunch at your favorite restaurant, enjoy this pleasure! Now you can find everything everywhere. The main thing is to be able to choose!
Do not forget that the most important principle of one-time effective weight loss - you must be comfortable. You don't have to feel like a dog choking on lentils in the kitchen when everyone is out for dinner.
Diet for permanent weight loss
How do you plan your diet? In the process of losing weight, it is not your diet (for a healthy person) but only the lack of calories that matters! You can eat chocolate and burgers and still lose weight. But if you replace delicious high-calorie food with "correct" food (not to mention low-calorie ones), satiety occurs faster, and the diet becomes more convenient, and it is easier to lose weight and maintain weight. The right food is the food that nourishes your muscles, contains all the nutrients you need, does not cause disruptions in your desired "forever weight loss" and helps to speed up metabolic processes.
The BJU formula for proper weight loss
Recall that BJU:
- squirrels
- Oils
- Carbohydrates
The BJU formula is also different for everyone. Someone easily accepts that the fat in the food is reduced and the protein is increased and starts to lose weight. When I increased the carbs in my diet, I melted before my eyes! Yes, yes, pasta and cereal every day - minus 16 kg of pure fat! This question is personal, you won't find any formula in the table, you have to experiment with the menu until you find the perfect formula. In any case, you will be able to lose weight quickly or slowly but with a calorie deficit, but a balanced diet will help start the necessary processes to lose weight and keep it off. Sometimes cutting out carbs for protein will make you crave chocolate. The main principle that you should remember to lose weight once and for all: every meal should contain proteins, fats and carbohydrates. And the goal should be to form good eating habits.
Nutrition is the culture of nutrition that helps them develop. To understand your eating habits a little better, you should refer to special literature or thematic sites: author's methods and systems, dozens and hundreds of blogs of other authors and trainers. Since they are all professional to varying degrees, it makes sense not to immediately rush to follow all the instructions, carefully evaluate what is offered and listen to yourself!
Nutrients themselves are very important for "hormone" recovery. A person with hormonal disorders needs the help of a nutritionist. Without such a consultation, it may not be possible to lose weight for a long time and maintain the weight gained.
If you are a relatively healthy person, you can balance your diet yourself. Do not make this process difficult for yourself, otherwise you will leave the process of losing weight without achieving results! Counting calories for a while is already emotionally complicated. If it is not possible to prepare a menu from an expert, start simple. Keep the balance of carbohydrates at 70% complex and 30% fast. A ratio of 1-1. 5 g of protein (varies depending on the volume of your training) and fat per kilogram of your body weight is minimal. But don't overdo it with lean foods, you definitely need fats too! 5% cottage cheese is excellent for its fat content, which is quite suitable for effective long-term weight loss.
Change the ratio of BJU according to different formulas and observe yourself when you tolerate the 200 kcal deficit better and lose weight.
Another question about nutrition on the way to the favorite "one-time weight loss".
Can you eat after six? It doesn't matter what time of day you eat. The recommendation not to eat after 6 is because in this case you skip a meal, which automatically reduces your diet by 25-30%, thereby creating a calorie deficit - and you start losing weight. If you have already created a deficit, you can eat at a time that is convenient for you and it will not prevent you from losing weight properly.
It is not recommended to eat two hours before going to bed, as this has a negative effect on the recovery process. In general, metabolic processes slow down in humans after 4: 00 p. m. , so the idea of not eating after six is supported. But they're slowing down - that doesn't mean they're stopping, it's just that working towards a long-term weight loss goal is going slower. This is the average hospital temperature, because if your main activity and exercise falls in the afternoon, your metabolism probably works differently. Despite the metabolism, I managed to lose 16 kg in 5 months by eating every evening from 22: 00 to 23: 00!
Choose an exercise
So, after establishing nutrition, it is worth sorting out training: what program to choose, what load, what exercises and the type of fitness in general. There are many options, you can start with interests. But you're probably wondering why so many people go to the gym for years and still fall short of the ideal, or why there are so many fat people running marathons.
The choice of sport and activity should be related to your goals. If you are thinking about creating a beautiful body, permanently losing weight and maintaining weight, then your activity should be related to training aimed at increasing muscle mass by 70-80%.
Muscles for girls: why only long-term weight loss?
Why do we girls need muscle mass, you ask. Well, at least to eat more and not get better. With good muscle mass, you can eat your favorite foods and in solid quantities.
Well and most importantly, if you want to have a beautiful body, you need muscle mass, it is easier to lose weight and keep it off in the future. Focus on people who are the same weight and have different muscle and fat mass. A girl with good muscle mass of 60 kg looks slimmer and more attractive than a girl with even 50 kg, but with a small percentage of the same muscle mass. Why is that? It's just that the fat has a loose structure and visually resembles a 50-kilogram little girl plump Button. A juicy muscular lady of 60-65 kg will be an ideal model for underwear.
Lose weight the right way: strength and cardio
Why is strength training still preferred? But only with them we can grow muscle mass, which is very necessary for a beautiful body. Cardio burns muscle along with fat. And they have many contraindications and negative effects on the weight loss process. From cardio, you really want to eat, which leads to malnourishment and, in the absence of it, creates terrible anxiety. And we remember that stress makes it very difficult to finally lose weight once and for all! Also, cardio causes sharp spikes in cortisol, which has a negative effect on the weight loss process.
But people are used to comparing the caloric expenditure of cardio and strength training without considering the essence of what we need from exercise. Although calorie expenditure can be doubled during cardio training, it is longer during strength training, and calories are consumed throughout the day after strength training. And most importantly - cardio has nothing to do with the growth of muscle mass, it is very necessary for relatively easy, quick and correct weight loss!
Why do you need a coach in the process of losing weight?
"Top 5 butt workouts" or "Full body fat burning workout" etc. when you hear phrases likeAnd in order to lose weight, maintain weight and create a beautiful body for many years, we must first talk about the exercise program. This should include periodization and weight progression from strength to volume training and different exercises for the same muscle group in different tendencies and different loads on different muscle groups according to the characteristics of the figure and the development of different functional skills.
To do this, I recommend finding a professional trainer who is deeply involved in the subject, has experience with similar tasks and will help you not to get injured during self-study with the wrong technique. Well, if your trainer is a charismatic specialist who can not only skillfully work with your body, but also provide the necessary psychological support and motivation, then this is 90% success in your transformation process.
In general, psychological support is extremely important for immediate weight loss, especially for those who have just given up on numerous diets that promise quick weight loss and choose the right weight loss strategy. You can find very interesting information about this in the books of psychologists.
Keep in mind that when a professional athlete prepares for a competition, he always has a coach, even if this athlete himself can easily prepare other people for competitions. This is because it is very difficult to train yourself even for an expert. We feel sorry for ourselves and perform the necessary few repetitions that will give the long-awaited effect for long-term weight loss. Well, if you have no connection with sports, then it is very difficult to create a program and build a technique for yourself, as evidenced by the examples of many people who regularly train alone in the gym and even do not do any sports. achieved any even average in generating any number.
Important points that are often overlooked when trying to lose weight fast
This is a dream. Much has been written and said about this. I'll just say: if you don't sleep enough, the effect of your efforts in training is almost halved, and nutritional disorders will definitely follow, which prevents you from losing weight easily and correctly. Our muscle fibers repair during sleep, and if sleep is short, the muscles have not repaired and therefore not grown. And we learned that having muscles in the body is the key to a beautiful figure.
One-time rate of weight loss
Optimal weight loss is 1. 5-3 kg per month. I am of course talking about pure oil. You need to understand that it is very good to lose 2 kg in a month, although a girlfriend lost 7 kg in a month - and this is a bad result. Here means more bad! Gone soon and will be back soon. A slow pace is preferred for permanent weight loss. Why am I paying attention to this? Because you must have an adequate understanding of this process. One of our clients did not want to extend the weight loss program after a month of intensive training and normalization of nutrition, and I asked him: "What happened? " He replied: "I lost only 5 kg from your training, very little. . . " Only! Imagine that a woman lost 5 kg in one month, and after a year it will be 60 kg! Less?
Please be careful and think long term! Take two years to lose weight properly and create an ideal figure, and during this time you will be able to achieve amazing results, and most importantly, get results and maintain your weight. In the first six months, you can reduce by 2-3 clothing sizes, but the rest of the time will be spent on creating proportions and relief.
And even more! Don't focus on weight. It can stand for a long time and then sharply show minus 1-2 kg. This is due to the peculiarity of fat loss. Ultimately, you should only think about pure fat loss. An ordinary centimeter tape can serve as a home reference for you. And professionally - diagnostics of the caliper or body structure.
Lose weight correctly with problems related to hormones
If you are aware of hormonal problems, consult a nutritionist who will restore your hormonal levels. And as a result, weight loss will be a side effect. After that, you will be able to independently balance your nutrition, lose weight and maintain it.
If you need to lose weight quickly for a trip to the sea?
Compare short-term and long-term weight loss strategies to see if you'll make it, and decide if the trip is worth another hormonal surge for your body and then gaining back a few extra pounds. Or do you prefer to lose weight properly and permanently?
If it's still worth it, the advice is simple: a big disadvantage and a lot of practice. Strenuous cardio exercises will help best. An excellent and most effective result is given by HIIT training, as well as EMS training with a program that uses the same high-intensity method.