In the way of loss of weight that they expect of the un pile of rocks under the water, at the Auditori Winterthur and pebbles, which you will learn from this text. In the process of weight loss and the most important – your daily comfort, as this approach to life and nutrition, from stick that you can inevitably change. Be friendly, pleasant, clean, attentive to a self that way.
Energy balance and calories
The first and most important to be able to study and understand and the un's simple and intuitive law of energy balance. Sounds so that the Words: "eat more of the calories you spend, you gain weight, less to lose weight". No importa what products or dishes were recruited calories. Also there really is no avenue m as s has eaten in proteins, fats and carbohydrates. Each person has its own intake of calories (depending on body size and activity) – an amount approximately will the calculator "Calculate the calorie" under the logo of Sosnica. If you want to lose weight eat 10-20% less of this standard. All the other and secondary. Similar experiments conducted in different years and the result was the same: all the participants lost weight during the calorie deficit regardless of the foods from which they came. It was for the right to decide total calorie deficit. There were even un-rare research on the calorie deficit not losing weight, but original work, it turned out that everything is in order — the subjects just lied.
A possible to eat even just un fast food restaurant, but with a caloric deficit and still lose weight?! Yes, this and correct! Such an experiment also carried out (and the time). One of the most famous: high school teacher John Cisna in the school of natural sciences, experimentation decided to eat 3 months exclusively on fast food. During these 3 months, John 17 kg has been lost, and I so impressed that it was for the right to decide to extend the experiment for another 3 months. Similar, experience with the fast food stop student at the University Jared Fogle gained by becoming the face of the company . He weighed growth of 193 kg 185 cm, But one day, his life changes original work of art began to eat un deficit of calories. He invented a diet with a deficit of 18-inch Turkey club for lunch, a sandwich with veggies for dinner + a can of coca-cola and a packet of potato chips. During the first months of 3 he lost 42 kg, 111 kg any, thanks to this diet – of the un with a deficit of calories. For weight loss (not health) avenue m the amount of food (calories), not the that and. Jared Fogle lost weight from 193 to 82 kg for any supply deficit of calories.
Why not die of hunger for weight loss
The first thing that comes to mind original work of art from a review of the law of energy balance "the bigger the deficit, the greater the weight loss". And say, if you can't eat anything, or there is very little (300-500 kcal per day), and it is possible to lose weight quickly. Course, will be in the short-term effect, but in the end it will be worse: a reversal will be inevitable, because the people simply can not eat for long below the level of basic metabolism. (for women of average age 30 years height 160 cm and a weight of 60 kg – the rate of basal metabolism of about 1,300 kcal per day and the rate and total of about 2000 kcal/day). And very useful to remember the famous Minnesota "starvation" experiment 1944: when the under the supervision of researchers of the group of doctors that he voluntarily sat in the long diet only calories below your base metabolic rate (the average of the caloric intake of the participants in the stage of hunger has been of 1,570 kcal per day for six months). That and what he did with the most subjects, and it happens to anyone who dare take a long time to eat, below the level of their basic metabolism:
- appeared apathy, decrease of interest in the discussions and previously hot topics for them;
- increase of the irritability and aggression, frequent explosions of anger;
- decrease of the average heart rate (fins a un fast of the average of the rate of heart was throbbing for 55 minutes, original works of art and of only 35, the body enters into the power saving mode);
- the frequency of emptying the rectum s has become extremely rare – once a week;
- blood volume decreased by 10% of the size of the heart diminished;
- appeared swelling of the face, the knees and the ankles, some thick skin;
- appeared dizziness, muscle pain, ringing in the ears, worsened coordination;
- decrease libido and original work of art disappeared completely, his testicles began to produce hormones less sperm count decreases, they become less mobile;
- I had problems with mental health: scientists have identified by means of testing, many of the participants hypochondria, depression, hysteria.
If you are going to eat un deficit in calories below your basic metabolic rate, with time, you can have the same symptoms of the participants of the experiment. Almost always the consequences of a failure original work of art of hunger are the following: the set of the even more than the weight fasting, usually due to fatty tissue, the body will begin a actively to stock up, as soon as caloric intake s lifted. But the muscle tissue during the hunger strike, contrary to burnt very quickly. Called This effect s yo-yo: as a result of each phase of fasting in the body are less and less muscle and more fat. In this way you can get yourself into a metabolic corner, out of the long that would be I painful. While hunger, diets, weight loss happens largely due to loss of lymphoid tissue and the fiber muscle, no fat, that does not give up and goes at last. The loss of weight during fasting, and clear and obvious, but this loss will be temporary, and I'm almost sure that you re evil and still more the weight. Hunger diet almost always ends the same way: a food stall. First, because it is impossible and I radically to always sit a 500-700 (and even 1200-1500) calories a day, and in the second place, will contribute to the development of the background of the loss of depression nutrients. And for this reason that the council of scientists and experts: to lose weight, a important to, whenever possible, a little a little the deficit of not more than un 20% of the intake of your calories. This strategy can give un-stable result.
The diet with restriction of carbohydrates. The retention of water
In a great number of popular diets have un symptom Marta – reduce the consumption of carbohydrates. This offers an un-important detail, because we are a more of the calorie balance dictates including the storage or burning of fat, body weight can change due to the retained water. So: carbs retain water in the body. No fat, but only water. In an average size person there is a un space energy reserve in the form of about 0.5 kg of carbohydrate (substance glycogen a so-called in the liver, muscles, and blood flow and important for the maintenance and immunity). But the un-important detail: every 1 gram of carbs holds 3 grams of water.
Therefore, if glycogen's Depleted, such as not eating carbohydrates), the body, one is able to very quickly, literally in days 1-2 1-2 kg to lose because of the decrease of the reserves of carbohydrates and, therefore, more "plum" of the water that deposits of carbohydrates and associated with. (More on how this works, if we have described in the text by Lyle McDonald: Rule 3500 kcal = 0.5 kg). Have This loss is the relation to fat reduction, but will be visible on the scales. Once more, you will begin a carbohydrates to consume the carbon (food spaghetti, rice, buckwheat, bread) — liquid back in your body. And that's ok. That it recommends to the 50-55% of calories from carbohydrates and good. However, a quick effect, which occurs in the first days of any with a calorie diet restricted, supports the myth of his miraculous efficacy. But we will only see the un step beyond and list of cons:
- In order to limit the carbohydrates you lose and not body fat, and depleted operating on reserves of energy (glycogen) is associat with water in them. Your body becomes more beautiful and proportional relationship, only to get 1-2 kg less liquid.
- This phenomenon of the un and temporary – until the first good part of the carbohydrates. You're more ready for eating never carbohydrates (completely give bread, pasta, rice, buckwheat, corn only)?
- This phenomenon and a limited of glycogen in the body only up to 0.5 kg, which means more than 1-2 kg in the method "merge" will not work. Therefore, this figure, in the vast majority of cases, "weight loss" ends.
- You can alter the mood, brain activity (carbohydrates – the main fuel of the brain) can cause irritability, affect the immune system.
But that is defined in the more restricted carbohydrates:
- Carbohydrates and they are are delicious, easy to resolve in calorie consumption. The restriction of carbohydrates allows you to look at your carefully diet and, in general, facilitates the control of the calories.
Conclusion: it makes no sense to restrict carbohydrates of all the carbon (except what useful for to eat less simple sugars), and better restrict the calories in your frame. It makes little sense to "leak" out of the water.
Summary of diets and how they work
"The Kremlin diet"
Essence: that and writing compilers: a of carbohydrates and of your enemy, and that from d carbon carbohydrates to fat. Do not eat carbohydrates and lose weight. The diet allows you only a bit of protein and fat foods: meat, fish, eggs, vegetables, fruits and vegetables. Then, original works of art from the early stages of the diet, allowed to slowly add carbohydrates. How it works in reality: because of the depletion of glycogen stores, in the first days of the diet you will be weight loss due to the water drainage. At the top of the loss of water on the Kremlin diet and possible, and loss of body weight (muscle and fat) with a deficit of kcal. Every 7-8 thousand kcal = more/less than 1 kg (depending on food of the standard for these 7-8 thousand calories or Vice versa — to eat with the same deficit). What to do: eat carbs and not worry about anything. Consume 10-20% less of your calories + fiznagruzki do, to not lose the muscle tissue.
Kefir diet
The bottom line: a little bit of meat, veggies, lots of yogurt. Quefir pot to drink when and how they want want. How it works in reality: (as well as all the previous ones), the water loss of 1-2 kg in the first few days due to the reduction of carbohydrates (meat, vegetables, and yogurt and very little). The 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 with yogurt and meat to consume in excess of their norms kcal). What to do: eat meat (or any other food), drink kefir (or any moisture) and not worry about anything. Consume 10-20% less of your calories + fiznagruzki do, to not lose the muscle tissue.
How to lose weight: practice
Now, when you are deeply familiar with the work, so theory of weight loss and psychological traps, will give us many more chapters and practical in your journey of weight loss (limiting caloric intake). Experts write that only 10% of people who lose weight manage to keep the result for a long time. Another source of writing as both a 95% thin back more lost within 1-5 years. We hope that if you have read everything that was written before this Chapter you will increase your possibilities of ca to obtain the success of the 5%.
As you know the calorie consumption. The subtleties and nuances
In 1990, the formula was designed Mifflin-St. Jeora, and considered one of the most exact simple I to calculate the energy needs. It is considered This formula is the calculator. This offers the un an example of the calculation of calories: method of the un's simple to calculate the total daily energy expenditure is to multiply the body weight 30-35 kcal. The largest and most active man, and more that you need to focus on the upper limit. Need of The women pay more attention to the bottom wheels. For example, the estimate of the calorie consumption for females: 60 kg * 32 (moderately trained) = 1920 calories.
How to start a weight loss and how to not quit smoking.
Original works of art having read this Chapter, you have already made un important first step. Return to this text every time you have difficulties and looking for answers. Remember the most important thing, why you should start to lose weight, and how if it were to act in this case. Here the principles are more important that help us to achieve long-term success:
- S realize that the changes that were to apply in my life forever. Don't look at it As a only of genetics but also a result of your life style, how and what to eat, what should you do. If changes in habits will be temporary, the results of the weight loss will also be temporary.
- Proceed slowly as possible, the maximum in small steps. Don't force yourself to change your life once I as a whole, because, probably, will not work. In the enthusiasm and the willpower to go for a long time will not work. 1 new habit a month. Start, for example, to observe it eat how: just get used to counting calories I understand approximately how many calories to eat during the day. Original works of art of a little a little to introduce new habits: for example, buy yourself a couple of kilos of fruit and vegetables every couple of days (or at least a couple of times a week). Do not act abruptly, ex: in this way a little a little and comfortably, and to always, so anxious not makes no sense.
- Be very careful and sensitive to him. Don't forget to encourage yourself with a reward for the new healthy habits, give yourself relief (not given favorite foods, although he does not seem "healthy"), remember that 10-20% of the diet even a good idea to make the conventional mode, the "bad" food and, in general, make their diet that they really like. Because these rules of food with you now and always – can be as comfortable as possible.
- Exercise. This is guaranteed to really feel better and you will lose weight in the most the fat reserves, not muscle. S d choose will have something to your taste. Even regular walking of the un exercise useful, a enough to live there.
- Keep your healthy lifestyle a high priority. Try to increase the importance of the formacio in its schedule to the highest priority. Ultimately, this will positively affect the work and the family.
- Pleasure Derived in the process. This, the most important part of the process. We believe that in order to lose weight best great experience in this way for the most part positive emotions.
Thank you for reading and for your willingness! It will be successful! Take care of yourself!