Why do diets not work or work as promised, and people can go to the gym for years, but their figures do not change? Our heroine knows how to lose weight correctly and for a long time, and is ready to reveal all the secrets to you. Read carefully!
It's been a year since I gained weight again after going back to the sea. All this time I ate my favorite food after 18: 00, and sometimes after 23: 00, I ate a lot. But I'm not as fat as before!
My clients I reach to stop dieting and skip cardio a week before the holidays, and choose the right weight loss strategy, because they aim to lose weight forever. They are no longer disappointed that they are slowly losing weight (2 kg per month), they are happy that they have received the inoculation of truth from endless advertising about quick results for life!
If you're on another diet, then 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 compile everything you need to know about it.
Lose weight permanently with a calorie deficit
First, let's think about how the weight loss process occurs? So, to lose weight, whether slowly or quickly, we need to create a calorie deficit. That is, you need to spend more calories than you get. There are two ways to create a calorie deficit: food and exercise. There is also a third one that complements food and fitness and is not a separate option to lose weight quickly and permanently: additional exercise activity (10, 000 steps of your favorite).
How to lose weight: calorie deficit
That is, you can cut food to the required deficit and start losing weight without going to the gym. Or you can eat chocolate and work out at the gym more than you eat. And in fact, and in other cases, you will lose weight, another thing is that it is not necessarily fast and right.
And what exactly you will lose weight, waist or buttocks, is unknown. The results are unpredictable. In both cases. But what to do and what to do to lose weight forever and keep it off? Unfortunately, this is not written in the recommendations for any diet.
As the saying goes: "When you lose weight, you realize that you are not loved not because you are fat, but because you are stupid! " In this joke, I found a deep meaning related to the process of losing weight and the state you come to as a result.
Lose Weight Forever: Diet or Lifestyle?
So where to start? First of all, choose a weight loss strategy for yourself by defining your goals. If you want to be at the resort in a month and, having pulled your stomach, take some beautiful pictures for social networks or conquer the man of your dreams, then you can risk all your health, because it will not cost you anything while it is there! Fast weight loss just for you! Get ready for some serious stress on the body! Get "Dukan" - and in a month you will shed 4-5 kg of water, 2-3 kg of mixed fat and muscle. Keep in mind that, as a rule, we have to choose what we want: lose weight properly and permanently, or lose weight quickly?
If you are ripe to lose weight once and for all, let's think together why this strategy is right and what results you will get.
A calorie deficit option to help you lose weight permanently
Let's start with the food. Any diet from the Internet is a large calorie deficit, reducing food from the usual 2300–2500 to 1000 kcal per day, for example. Food in itself is not important. The point of any diet is to create a maximum deficit. Accordingly, the greater the deficit, the faster the weight loss process.
But the big deficit is, first of all, a violation of the hormonal background and a high risk of damage, so it is unlikely that you will be able to lose weight forever.
In a long-term weight loss strategy, the calorie deficit should be small - 200, maximum 400 kcal per day. Never lower your daily calorie intake to less than 1500 kcal! This is the lowest health limit for women aged 16 and over.
With a small calorie deficit and proper work in the gym, you begin to lose weight precisely due to subcutaneous fat. The optimal weight loss formula is 3 weeks of deprivation, then 3 weeks of maintenance. That is, for the first 3 weeks you eat 200 - 400 kcal less than your daily allowance, then for 3 weeks you eat the daily allowance. But don't overdo it! It is important. Lose a few kilos. Then a new circle: deficit - retention. And so on until you get the number you want.
Since the body in this case does not experience excessive stress, we get the opportunity to lose weight once and for all and maintain this weight in the future. I do not recommend sitting on a deficit without deductions, because distractions may be what can weaken your enthusiasm to do this important thing, which will definitely change your life around 180 degrees.
How to calculate your calorie intake to lose weight correctly?
Each person is an individual. And when it comes to a deficit of 200 kcal, it is important not to make a mistake with the norm. In this regard, nutritionists and nutritionists have formulas based on your measurements. But if it is not possible to pass such a test, then the easiest way is to listen to your body through observation. Try to eat 3 times a day clean food for several days (cereals, meat, fish, eggs, vegetables and 20 g of butter and half vegetable oil) and observe the change in body weight, and also count the amount of food.
It is very difficult to overeat with such a basket of food if you do not add sugar and delicious sauces or start frying everything. After calculating the daily calorie intake for 1-2 weeks and observing the weight, which is unlikely to change for the worse, you will calculate your daily rate. This data will be your body, which is very important to lose weight correctly and for a long time!
Then you will take 200-400 kcal from this norm to create a deficit. Not to mention, 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 wave your legs so that your fifth eye is rounded, is nothing more than the content of phytonies for the same phytonies who have a lot of free time to run around the store. and find chia seeds for lunch. But this is an overly complicated way to lose weight easily and correctly.
Ordinary people who work 8 hours or more, raise children, deal with other important issues, do not have the time and opportunity to live such a lifestyle. Taking food containers with you to work is cool, ordering ready meals with regular KBJU is very easy. But the most important thing in the problem of efficient weight loss is that you do not get tired of this container in a few weeks, and you will not miss important efforts. If you're used to chatting with colleagues over lunch in your favorite dining room, enjoy this fun! Now you can find everything everywhere. The main thing is to be able to choose!
Remember that the most important principle for effective weight loss once and for all - you should be comfortable. You don't have to feel like an outcast choking on lentils in the kitchen when everyone else is out for lunch.
Diet for permanent weight loss
How do you plan your diet anyway? In the process of losing weight, only the calorie deficit is important, not your diet (for healthy people)! You can eat chocolate and burgers and still lose weight. But if you replace delicious high-calorie foods with "correct" foods (we're not talking about low-calorie ones), satiety occurs faster, and the diet is more comfortable, and you lose weight faster, and the weight is kept easier. And the right food is the one that feeds your muscles, that has all the nutrients you need, that doesn't lead you to damage on the way to the desired "lose weight forever" and helps to start the acceleration of the metabolic process.
BJU formula for proper weight loss
Remember that BJU is:
- squirrel
- Fat
- Carbohydrates
The BJU formula is also different for everyone. A person comfortably feels a decrease in fat and an increase in protein in food and begins to lose weight. I was melting before my eyes when I increased the carbs in my diet! Yes, yes, pasta and cereal every day - while minus 16 kg of pure fat! This question is individual, you will not find a single formula in the table, you have to try the menu until you find the perfect formula. In any case, you will be able to quickly or slowly, but lose weight with a calorie deficit, but a balanced diet will help start the process necessary to lose weight and maintain it. Sometimes cutting carbs in favor of protein will mess up your appetite, and you'll really crave chocolate. The main principle that you need to remember to lose weight once and for all: in every meal you should have protein, and fat, and carbohydrates. And the goal is to form proper eating habits.
Nutrition is a nutritional culture that helps develop them. To better understand your eating habits, you should turn to specialized literature or thematic sites: author's methods and systems, dozens and hundreds of blogs of other authors and trainers. Since they are all professionals at different levels, it makes sense not to immediately rush to fulfill all the instructions, but to carefully evaluate what is proposed and listen for yourself!
Nutrients themselves are very important for "hormonal" recovery. For a person with hormonal disorders, the help of a nutritionist is needed. Without such consultation, it may not be possible to lose weight for a long time and maintain the weight achieved.
If you are a relatively healthy person, you can balance your own diet. Do not complicate this process for yourself, otherwise you will quit the process of losing weight without achieving results! The fact that you will be counting calories for a while is already very emotionally complex. Start easily if it is not possible to create a menu from an expert. Maintain a balance in carbohydrates at 70% complex and 30% fast. Protein at a 1-1 ratio. 5 g per kilogram of your body weight (varies depending on how much you exercise) and fat is the minimum amount. But don't overdo it with lean foods, you definitely need fat too! 5% cottage cheese is good for fat content, it is quite in the weight loss rules that are effective for a long time.
Change the ratio of BJU according to different formulas and observe yourself when you better tolerate a deficit of 200 kcal and when you lose weight.
Another question about nutrition on the way to "lose weight once and for all" is appreciated
Can you eat after six? It doesn't matter what time of day you eat. The recommendation not to eat after 6 is due to the fact that in this case you skip a meal, which automatically reduces your diet by 25-30%, thereby forming a calorie deficit - and you start losing weight. If you have experienced a deficit, you can eat at a time that suits you and this will not prevent you from losing weight properly.
It is not recommended to eat two hours before bedtime, as this adversely affects the recovery process. Well, in general, the metabolic process slows down a person after 16: 00, therefore support for the opinion that a person should not eat after six. But they slow down - this does not mean that they stop, just trying to achieve the goal of losing weight for a long time goes more slowly. This is the average temperature of the hospital, because if your main activity and training falls in the afternoon, your metabolism may work differently. I managed to lose 16 kg in 5 months, eating every evening at 22: 00 - 23: 00, despite the metabolism!
Choose an exercise
Therefore, after you set the diet, you need to organize the training: what program to choose, what load, what exercise and in general the type of fitness. There are many options, you can start from interest. But you may wonder why so many people go to the gym for years and still fail to reach the ideal, or why there are so many fat people in marathon races.
The choice of sports and activities should be related to your goals. If you think about how to create a beautiful body, lose weight permanently and maintain weight, then your activity should be 70-80% related to exercises aimed at increasing muscle mass.
Muscles for girls: why, if we just want to lose weight for a long time?
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 afford to eat your favorite foods, and in solid amounts.
Well, and most importantly, muscle mass is needed if you want to have a beautiful body, it's easier to lose weight and keep it off in the future. Pay attention to people who have the same body weight and different percentages of muscle and fat mass. A girl with a good muscle mass of 60 kg looks slimmer and more attractive than a girl even with 50 kg, but with a small percentage of the same muscle mass. Why is that? It's just that fat has a loose structure and visually a little girl weighing 50 kilograms can resemble a fat Thumbelina. And a juicy muscular woman weighing 60-65 kg will be an ideal model for underwear.
Lose weight the right way: strength vs cardio
Why is strength training still preferred? But because only with them we can develop muscle mass, which is very necessary for a beautiful body. Cardio, on the other hand, burns muscle along with fat. And they have many contraindications and negative effects on the process of losing weight. From cardio, you really want to eat, which leads to disturbances in nutrition and gives severe discomfort if we lack supply. And we remember that stress makes it very difficult to finally lose weight once and for all! Also, cardio leads to a sharp jump in cortisol, which negatively affects the weight loss process.
But people are used to comparing the caloric expenditure of cardio training and strength training directly, without taking into account the essence of what we need from training. Although calorie expenditure during cardio training can be twice as high, it is longer in strength mode, calories are consumed during the day after strength training. And most importantly - cardio has nothing to do with the growth of muscle mass, which is absolutely necessary to lose weight easily, quickly and correctly!
Why do you need a coach in the process of losing weight?
When you hear phrases like "5 Best Back Exercises" or "Full Body Fat Burning Exercises", etc. , this is just an abstraction and an allegory that helps explain one of the tools of one of the exercises. And in order to lose weight, maintain weight and create a beautiful body for many years, we should first talk about training programs. It must include periodization from strength training to volume, and weight development, and various exercises for the same muscle group at different tendencies, and different loads on different muscle groups due to figure characteristics, and the development of various functional skills.
To do this, I recommend looking for a professional trainer who is deep in this topic, has experience with similar tasks and will help you avoid injuries from learning on your own with the wrong technique. Well, if your trainer turns out to be a charismatic specialist who not only efficiently works with your body, but also provides the necessary psychological support and motivation, then this is 90% success in your transformation process.
In general, psychological support is very important to lose weight once and for all, especially for those who have just abandoned many diets that promise rapid weight loss and have chosen the right weight loss strategy. A lot of interesting information about this can be found in the books of psychologists.
Please note that when a professional athlete prepares for a competition, he always has a coach, although this athlete himself can easily prepare others for the competition. This is so because it is very difficult to train yourself even for a professional. We feel sorry for ourselves and do the necessary number of repetitions, which will give the long-awaited effect of losing weight for a long time. Well, if you are not related to sports, then it is very difficult to create a program for yourself and prepare the technique, which is proven by the example of many people who regularly work out in the gym themselves and do not achieve any even average results in creating the desired figure.
Important things that are often overlooked when trying to lose weight quickly
This is a dream. Much has been written and said on this subject. I'll just say: if you don't get enough sleep, then the effect of your efforts in training is almost half and nutritional damage will definitely occur, which prevents you from losing weight easily and correctly. Our muscle fibers are restored during sleep, and if there is little time for sleep, then the muscles do not recover, and therefore do not grow. And we have found that the presence of muscles in the body is the key to a beautiful figure.
Weight loss rate once and for all
Optimal weight loss is 1. 5-3 kg per month. I am talking, of course, about pure fat. You must understand that losing 2 kg per month is very good, even if a girlfriend loses 7 kg per month - and this is a bad result. Here more means worse! Hurry up and will be back soon. A slow pace is better for permanent weight loss. Why am I focusing on this? Because you must have sufficient perception about this process. One of our clients, after a month of intensive training and normalization of nutrition, did not want to continue the weight loss program, and I asked him: "What's wrong? " He replied: "I only lost 5 kg from your training, it's very little. . . " Only! Imagine a woman losing 5 kg in a month, and if in a year, then it will be 60 kg! Some?
Please be careful and think long term! Take two years to lose weight properly and create an ideal figure, and during this period you will be able to achieve amazing results, and most importantly, after achieving the results, maintain your weight. You can go down 2-3 dress sizes in the first six months, but the rest of the time will be spent working on proportions and clearances.
And so on! Don't focus on weight. He can stand for a long time, and then suddenly show minus 1-2 kg. This is due to the peculiarities of fat loss. Ultimately, you should only care about pure fat loss. A regular centimeter tape can serve as a home reference for you. And professionally - calipers or body composition diagnostics.
Lose weight properly with hormonal problems
If you are aware of hormonal problems, go see a nutritionist who will restore your hormone levels. And as a result, weight loss will be a side effect. After that, you will be able to independently balance your diet, lose weight and maintain weight.
And if you need to lose weight quickly for a trip to the sea?
To understand whether you will do it or not, compare short-term and long-term weight loss strategies, and decide whether this journey is worth another hormonal surge for your body and then return a few extra pounds. Or would you rather lose weight properly and permanently?
If it's still worth it, then the advice is the usual: big deficits and lots of training. A strenuous cardio workout will help the most. Excellent and most effective results are given by HIIT training, as well as EMS training with programs using the same high intensity method.