Why doesn't dieting work or work as promised, people can go to the gym for years but their figure doesn't change? Our heroine knows how to lose weight properly in the long term and is ready to reveal all the secrets to you. Please read carefully!
For a year, I went to the beach again to lose weight, and I never gained weight again. All the time, I eat my favorite food after 18: 00, and sometimes after 23: 00, I eat a lot. But I'm not as fat as I used to be!
The clients I contacted stopped dieting and cardio the week before the holidays and chose the right weight loss strategy because their goal was to lose weight forever. They are no longer bothered that their weight is slowly dropping (2kg per month), they are glad they have been inoculated with the truth about a lifetime of quick results from the endless advertisements!
If you're currently on a diet, make yourself a bigger sandwich and come back to finish reading this post! Let's talk about how to lose weight once and for all. Or at least build everything you need to know.
Permanent weight loss with a calorie deficit
First, let's figure out how the process of losing weight happens? So, in order to lose weight, whether slow or fast, we all need to develop a caloric deficit. That is, you need to burn more calories than you get. There are two ways to create a calorie deficit: food and exercise. There's also a third separate option for supplemental food and fitness, rather than quick and permanent weight loss: extra exercise activities (your favorite 10, 000 steps).
How to lose weight: Calorie deficit
That is, you can reduce food to the desired deficit and start losing weight without going to the gym. Or you can eat chocolate and work out more at the gym than you eat. In fact, in another case, you will lose weight, another thing is that it doesn't have to be fast and right.
And what exactly you'll lose, waist or hip, is unknown. The results are 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 any dietary advice.
As the saying goes, "When you lose weight, you know you're not loved because you're fat, but because you're a fool! " In this joke, I discovered a deeper meaning related to the weight loss process and results.
Lose Weight Forever: Diet or Lifestyle?
So where to start? First, choose a weight loss strategy for yourself by defining your goals. If you want to go to a resort in a month, after a diarrhea, take a few nice pics for social networks or conquer the love of your dreams, then you might risk your life because it won't cost you when it's thereyou anything! Fast weight loss is just for you! Prepare your body for some serious stress! Mount "Dukan" - in one month you will pour out 4-5 kg of water, 2-3 kg of fat and muscle mixed. Remember, as a rule, we have to choose what we want: lose weight correctly and permanently, or lose weight fast?
If you're mature enough to lose weight once and for all, let's take a look at why this strategy is the right one and what results you get.
Calorie deficit options to help you lose weight permanently
Let's start with food. There is a huge calorie deficit with any diet on the internet, for example reducing food from the usual 2300-2500 kcal per day to 1000 kcal. The food itself doesn't matter. The point of any diet is to create the largest deficit. Therefore, the larger the deficit, the faster the weight loss process.
But, first, a large deficit violates the hormonal background and a high risk of malfunction, so you're unlikely to lose weight forever.
In a long-term weight loss strategy, the caloric deficit should be small - 200, with a maximum of 400 kcal per day. Never lower your daily calorie intake below 1500 kcal! This is the minimum health limit for women over the age of 16.
With a calorie deficit and proper work in the gym, you start losing weight due to subcutaneous fat. The best weight loss formula is 3 weeks of starvation followed by 3 weeks of retention. That is, you eat 200-400 kcal less than your daily intake for the first 3 weeks, and then you eat your daily intake for 3 weeks. But don't exceed it! This is important. Lost a few pounds. And then a new cycle: deficit-retention. And so on until you get the number you want.
Since the body in this condition is not under undue stress, we have the opportunity to lose weight once and for all and maintain it in the future. I don't recommend sitting on a deficit without deductions, because interruptions can de-motivate you to do this important thing, which will definitely turn your life around 180 degrees.
How to correctly calculate your calorie intake to lose weight?
Each is an individual. When it comes to a 200-calorie deficit, it's important not to fall for the wrong standard. In this regard, dietitians and dietitians have formulas based on your measurements. But if you can't pass such a test, the easiest way is to listen to your body by watching. Try eating clean food 3 times a day for several days in a row (cereals, meat, fish, eggs, vegetables, and 20 grams of butter and vegetable oil in half) and watch your weight change and calculate the amount of food.
It's hard to overeat with a food basket like this if you don't add sugar and delicious sauces or start frying everything. After calculating your daily calorie intake for 1-2 weeks and watching your weight (unlikely to get worse), you will calculate your daily intake. These data will be exactly your body, which is very important for proper weight loss in the long term!
Then you will take 200-400 kcal out of this standard to create a deficit. More importantly, 200 is better than 300 or 400!
What can I eat to lose weight?
All the jumble of information about what to eat to lose weight and how to swing your legs to round out your fifth point is nothing more than the stuff of plants who have a lot of free time running around the store. And look for chia seeds for lunch. But this method is too complicated to lose weight easily and correctly.
Ordinary people who work 8 hours or more, raise children, and deal with other important issues simply don't have the time and opportunity to live this lifestyle. It's cool to bring a box of food to work, and it's convenient to order ready-made food with regular KBJU. But the most important thing for effective weight loss is that you don't get bored of these containers within a few weeks and that you don't give up an important job. If you're used to chatting with colleagues at your favorite restaurant at lunchtime, enjoy this fun! Now you can find everything anywhere. The main thing is to choose!
Remember the most important principle of effective weight loss once and for all - you should feel 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
Anyway, how do you plan your diet? When it comes to weight loss, only the calorie deficit matters, not your diet (for a healthy person)! You can eat chocolate and burgers and still lose weight. But if you replace tasty high-calorie foods with the "right" foods (and we're not talking low-calorie foods), saturation happens faster, eating is more comfortable, you lose weight faster, and weight maintenance is easier. The right food is the one that nourishes your muscles, has all the nutrients you need, won't cause you to crash on your way to that coveted "weight loss forever" and helps start the process of revving up your metabolism.
BJU Correct Weight Loss Formula
Recall that BJU is:
- squirrel
- Fat
- carbohydrate
The formula for BJU also varies from person to person. Someone comfortably feels less fat and more protein in their food and begins to lose weight. When I increase the carbs in my diet, I melt before my eyes! Yes, yes, pasta and grains every day - while losing 16kg of pure fat! The question is personal, you won't find a formula in a table, you'll need to experiment with menus until you find the perfect formula. In any case, you can lose weight quickly or slowly with calorie deficits, but a balanced diet will help initiate the necessary weight loss process and maintain it. Sometimes reducing carbs to protein can throw your appetite out of balance and you'll crave chocolate like crazy. In order to lose weight once and for all, the main principle you need to remember is that every meal should contain protein, fat, and carbohydrates. The goal should be to develop the right eating habits.
Nutrition is a nutritional culture that helps them develop. To better understand your eating habits, you should turn to professional literature or topical websites: the author's methods and systems, dozens of blogs by other authors and trainers. Since they are all professional to varying degrees, don't rush through all the instructions right away, but carefully evaluate the advice and listen to yourself!
The nutrients themselves are very important for the recovery of "hormones". For people with hormonal disorders, the help of a nutrition professional is needed. Without such counseling, it may not be possible to lose weight and maintain the weight achieved for long periods of time.
If you are a relatively healthy person, you can balance your own diet. Don't complicate the process for yourself or you will quit the weight loss process with no results! The fact that you will be counting calories for a while is already emotionally complex. If you can't make a menu from an expert, start simple. Keep your carbohydrate balance at 70% complex and 30% fast. Protein content is 1-1. 5 grams per kilogram of body weight (varies depending on training volume) with minimal fat content. But don't overuse fat free foods, you definitely need fat too! 5% cottage cheese is great for fat content and has been in the range for effective weight loss for a long time.
Change the ratio of BJU according to different formulas, and observe when you can better tolerate a 200-calorie deficit and when to lose weight.
Another nutritional question on the road to precious "set it and forget it"
Can I eat after six o'clock? It doesn't matter what time of day you eat. It is not advisable to eat after 6, as in this case you skip a meal, which automatically reduces your diet by 25-30%, creating a calorie deficit - and you start losing weight. If you've developed a deficit, you can eat at your convenience and it won't prevent you from losing weight properly.
Eating two hours before bed is not recommended as this can adversely affect the recovery process. Well, generally speaking, a person's metabolic process slows down after 16: 00, thus supporting the idea that one should not eat after six. But they're slowing down -- that doesn't mean they've stopped, it's just that efforts to achieve long-term weight loss goals are getting slower and slower. This is an average hospital temperature because your metabolism may be different if your main activity and training is in the afternoon. Despite my metabolism, I lost 16kg in 5 months, eating from 22: 00 - 23: 00 every night!
choose a workout
So, after you've settled on nutrition, it's worth sorting through your training: what program to choose, what load, what workout, and general fitness type. There are many options to start with. But you might wonder why so many people go to the gym for years and still fall short, or why so many obese people run marathons.
The choice of exercise and activity should be relevant to your goals. If you're thinking about building a beautiful body, losing weight permanently, and maintaining your weight, 70-80% of your activity should be related to training aimed at building muscle mass.
Muscle for girls: why, if we just want to lose weight in the long term?
Why do we girls need muscle mass, you ask. Well, at least for eating more and not getting better. With good muscle mass, you can afford to eat your favorite foods, and they're solids.
Well, most importantly, to have a beautiful body, muscle mass is essential, and it is easier to lose weight and maintain it later. Pay attention to people who are the same weight but have different percentages of muscle and fat mass. A 60kg girl with great muscle mass looks slimmer and more attractive than a 50kg girl but with a fraction of the muscle mass. why is that? It's just that the fat structure is loose, and a 50-pound girl can visually look like a plump Thumbelina. And 60-65kg juicy muscular women would be ideal models for lingerie.
Lose Weight The Right Way: Strength & Cardio
Why is strength training still a priority? But because only with them we can gain muscle mass, which is very necessary for a beautiful body. Aerobic exercise, on the other hand, burns muscle and fat. And they have many contraindications and negative effects on the weight loss process. Starting with cardio, you really want to eat, which can lead to nutrient disruptions and horrific discomfort if we are in short supply. We remember that stress makes it very difficult to finally lose weight once and for all! Additionally, aerobic exercise can cause a dramatic increase in cortisol, which can negatively impact the weight loss process.
But people are used to comparing the calorie burn of aerobic and strength training head-on without taking into account the nature of what we need from training. While calorie burn during aerobic training can be doubled, it takes longer to burn in strength mode, consuming calories during the day after strength training. Best of all - cardio exercise has nothing to do with building muscle mass, which is very necessary to lose weight relatively easily, quickly and correctly!
Why do you need a coach in your weight loss process?
When you hear phrases like "5 Best Glute Workouts" or "Fat Burning Full Body Workouts, " these are just abstractions and fables, one of the tools that help describe one of these workouts. If you want to lose weight, maintain your weight, and build a beautiful body for many years, you must first talk about a training plan. It must include phased training from strength training to volume training, as well as progressive training with weights, as well as a variety of exercises targeting the same muscle group at different inclines, as well as various exercises that place different loads on different muscle groups due to body shape characteristics. exercise, and the development of various functional skills.
To do this, I recommend finding a professional trainer who has a solid understanding of the subject, has experience with similar tasks, and will help you avoid getting hurt by teaching yourself the wrong technique. Well, if your coach is a charismatic expert who can not only do your physical work but also provide the necessary mental support and motivation, then that's 90% of your transition.
In general, in order to lose weight once and for all, psychological support is extremely important, especially for those who have just abandoned many of the diets that promised quick weight loss and opted for an appropriate weight loss strategy. A lot of interesting information on this can be found in psychologists' books.
Note that when a professional athlete prepares for a game, he always has a coach, even if the athlete himself can easily prepare others for the game. This is so because even professionals have a hard time training themselves. We feel bad for ourselves and don't do the necessary few repetitions that will have the long-awaited results for long-term weight loss. Well, if you have nothing to do with exercise, it is very difficult to create a program for yourself and set up a technique, many people regularly work out in the gym themselves and don't even get any average results in creating the desired numbers.
Often overlooked points when trying to lose weight fast
It's a dream. Much has been written and said about this. Suffice it to say: if you don't get enough sleep, your training effect is almost halved, and nutrition will definitely follow, preventing you from losing weight easily and properly. Our muscle fibers are restored during sleep, and if there is very little sleep, then the muscles are not restored and there is no growth. And we found that the presence of muscles in the body is the key to a beautiful body.
Lose weight once and for all
The optimal weight loss is 1. 5-3 kg per month. Of course, I'm talking about pure fat. You have to understand that losing 2kg a month is very good, while a girlfriend loses 7kg a month - a bad result. Here more means worse! Gone soon, will be back soon. A slow pace is better for permanent weight loss. Why should I care about this? Because you have to have enough awareness of the process. One of our clients, after a month of intensive training and nutritional normalization, did not want to extend the weight loss program, I asked her: "What's wrong? " She replied, "I only lost 5kg from your training, Too little. . . " Just! Just imagine, a woman loses 5kg in a month and 60kg in a year! rare?
Please proceed with caution and consider the long term! Take two years to lose weight properly and build your ideal body, during which time you can achieve amazing results, and most importantly, achieve results and maintain your weight. You can downsize 2-3 garments for the first six months, but the rest of the time will be spent creating proportions and relief.
and further! Don't focus on weight. He can stand for a long time and then sharply show minus 1-2 kg. This is due to the specificity of fat loss. Ultimately, you should only be concerned about losing pure fat. A regular piece of centimeter tape can be used as a reference for your home. and professional - caliper or body composition diagnosis.
Lose weight properly due to hormonal problems
If you are aware of a hormonal problem, see a nutritionist who will restore your hormone levels. As a result, weight loss will be a side effect. After that, you will be able to independently balance nutrition, lose weight, and maintain your weight.
If you need to lose weight fast and take a trip to the beach?
To find out if you'll do it, compare short- and long-term weight loss strategies and decide if the trip is worth another hormonal surge in your body and a few more pounds. Or do you prefer to lose weight properly and permanently?
If it's still worth it, the advice is mundane: lots of deficits and lots of training. Exhausting cardio is the most helpful. HIIT training, as well as EMS training using the same high-intensity method, provides excellent and most effective results.