Why don't diets work or work as promised and people can go to the gym for years but their figures don't change? Our heroine knows how to lose weight correctly and for a long time and is ready to reveal all the secrets to you. Just read carefully!
For a year now I have not gained any weight after another weight loss at the seaside. All this time I eat my favorite food after 6pm, and sometimes after 11pm, I eat a lot. But I don't get fat as I used to!
My clients that I contacted to stop dieting and jumping cardio a week before the holidays and they chose the right weight loss strategy, as they aim to lose weight forever. They are no longer upset that they are slowly losing weight (2kg per month), they are happy to have received an inoculation of truth from endless publicity about a quick result for life!
If you are currently on another diet, then 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 find out how the weight loss process happens? So, to lose weight, slowly or quickly, we need to form a calorie deficit. That is, you have to spend more calories than you get. There are two ways to create a calorie deficit: food and exercise. There is also a third that integrates food and fitness and is not a separate option for losing weight quickly and permanently: extra-workout activities (your 10, 000 favorite steps).
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 chocolates and work out at the gym more than has been eaten. And indeed, 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 buttocks, is not known. The result is unpredictable. In both cases. But what to do and what to do to lose weight forever and keep the weight off? Unfortunately, this is not written in the recommendations for any diet.
As they say: "When you lose weight, you realize that you were not loved not because you were fat, but because you were a fool! " In this joke, I found a profound meaning associated with the weight loss process and the state you arrive in. consequentially.
Losing 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 in a resort in a month and, having pulled your stomach, take a couple of nice pictures for a social network or conquer the man of your dreams, then you can risk all your health, because it didn't cost you any. what while it's there! Rapid weight loss is just for you! Be prepared for serious body stress! Get on the "Dukan" - and in a month you will pour 4-5 kg of water, 2-3 kg of fat and mixed muscle. Just keep in mind that, as a rule, we have to choose what we want: lose weight correctly and permanently, or lose weight quickly?
If you are ripe for losing weight once and for all, then let's find out together why this strategy is correct and what result you will achieve.
Calorie deficit options to help you lose weight permanently
Let's start with food. Any diet from the Internet is a huge calorie deficit, for example, reducing food from the usual 2300-2500 to 1000 kcal per day. Food itself is of little importance. The point of any diet is to create a maximum deficit. Consequently, the greater the deficit, the faster the weight loss process.
But a large deficit is, first of all, a violation of the hormonal background and a high risk of breakdowns, 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 a woman over the age of 16.
With a small calorie deficit and proper work out in the gym, you start losing weight precisely because of subcutaneous fat. The optimal weight loss formula is 3 weeks of deficiency, then 3 weeks of retention. That is, for the first 3 weeks you eat 200 - 400 kcal less than your daily ration, then for 3 weeks you eat the daily ration. But don't get over it! It's important. I lost a couple of kilos. Then a new circle: deficit - retention. And so on until you get the numbers you want.
Since the body in this case does not experience excessive stress, we have the opportunity to lose weight once and for all and maintain this weight in the future. I don't recommend sitting on a deficit without deduction, as interruptions are possible that demotivate you to do this important thing, which is sure to change your life 180 degrees.
How to calculate the calorie intake to lose weight correctly?
Everyone is individual. And when it comes to a deficit of 200 kcal, it is important not to go wrong with the norm. In this regard, nutritionists and nutritionists have formulas based on your measurements. But if it is not possible to pass such tests, the simplest way is to listen to your body through observations. Try to eat clean food 3 times a day for several days (cereals, meat, fish, eggs, vegetables and 20 g of butter and half vegetable oil) and watch for weight changes and also count the amount of food.
It is very difficult to overeat with such a food basket if you don't add sugar and delicious sauce or start frying everything. After counting your daily calorie intake for 1-2 weeks and observing your weight, which is unlikely to change for the worse, you will calculate your daily rate. These data will be exactly your body, which is very important for proper weight loss and for a long time!
So you will take 200-400 kcal from this norm to create a deficit. Also, 200 is better than 300 or 400!
What to eat to lose weight?
All the chaos of information on what to eat to lose weight, and how to wave your leg in order to round the fifth point, is nothing more than the phytonia content for the same phytonia that have a lot of free time to run around the shops and look for chia seeds. for lunch. But this is too complicated a way to lose weight easily and correctly.
Normal people who work 8 or more hours, raise children, deal with other important issues, simply do not have the time and opportunity to lead such a lifestyle. Carrying a container of food with you to work is nice, ordering ready-made food with a regular KBJU is very convenient. But the most important thing in the matter of competent weight loss is that you do not tire of these containers in a couple of weeks and you would not give up on a major undertaking. If you are used to chatting with colleagues at lunchtime in your favorite dining room, treat yourself to this pleasure! Now you can find everything everywhere. The important thing is to be able to choose!
Remember that the most important principle for 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 to lose weight permanently
How do you plan your diet anyway? In the weight loss process, only the calorie deficit counts, not your diet (for a healthy person)! You can eat chocolate and burgers and lose weight. But if you replace the delicious high calorie food with the "correct" food (we are not talking about low calorie), saturation occurs much faster and the diet is more comfortable and you lose weight faster and the weight is maintained easier. And the right food is that which nourishes your muscles, which has all the nutrients you need, which does not lead to breakdowns on the way to the coveted "lose weight forever" and helps to accelerate the metabolic processes. .
BJU formula for proper weight loss
Recall that BJU is:
- Squirrels
- Fat
- Carbohydrates
The BJU formula is also different for everyone. Someone comfortably perceives a decrease in fat and an increase in protein in food and begins to lose weight. I melted before my eyes when I increased the carbohydrates in my diet! Yes, yes, pasta and cereals 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 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 processes necessary to lose weight and keep it off. Sometimes cutting carbs towards protein will unbalance your appetite and you'll crave chocolate. The main principle that you need to remember in order to lose weight once and for all: in each of your meals there should be proteins, fats and carbohydrates. And the goal should be to form the right eating habits.
Nutrition is a culture of nutrition that helps develop them. To understand your eating habits a little better, you should turn to specialized literature or thematic sites: methods and systems of the author, dozens and hundreds of blogs by other authors and trainers. Since they are all professionals in various capacities, it makes sense not to rush immediately to fulfill all the instructions, but to carefully evaluate what is proposed and listen to yourself!
The nutrients themselves are very important for the restoration of the "hormone". For a person with hormonal disorders, the help of a nutrition specialist is needed. Without such consultation, it may not be possible to lose weight for a long time and maintain the achieved weight.
If you are a relatively healthy person, you can balance your diet on your own. Do not complicate this process for yourself, otherwise you will abandon the weight loss process without achieving a result! The fact that you will be counting calories for a while is already very complex emotionally. Start simple if it is not possible to draft a menu by a specialist. Maintain the carbohydrate balance at the level of 70% complex and 30% fast. Protein at the rate of 1-1. 5 g per kilogram of weight (varies depending on the volume of training) and fat is a minimal amount. But don't overdo it with fat-free foods, you definitely need fat too! 5% cottage cheese is great for fat content, it falls within the rules of effective weight loss for a long time.
Change the ratio of BJU according to different formulas and observe when you better tolerate a deficit of 200 kcal and when you lose weight.
Another question about nutrition on the way to the beloved "lose weight once and for all"
Can you eat after six? It doesn't matter what time of day you eat. The recommendation not to eat after 6 o'clock is due to the fact that in this case you skip a meal, which automatically reduces your diet by 25-30%, thus forming a calorie deficit and you start losing weight. If you have already formed a deficit, you can eat at a convenient time for you and this will not prevent you from losing weight properly.
It is not recommended to eat two hours before bedtime, as this negatively affects the recovery process. Well, in general, the metabolic processes in a person slow down after 4 p. m. , hence the support for the opinion that one should not eat after six. But they're slowing down - this doesn't mean they stop, just working towards the goal of losing weight for a long time is going slower. This is an average hospital temperature, because if your main activity and training fall off in the afternoon, your metabolism probably works differently. I managed to lose 16 kg in 5 months, eating every evening at 22: 00 - 23: 00, despite the metabolism!
Choose a workout
So, having established the nutrition, it is worthwhile to arrange the training: which program to choose, which load, which exercises and in general the type of fitness. There are a lot of options, you can start with interests. But you are probably wondering why so many people go to the gym for years and still don't measure up to the ideal, or why there are so many obese people in marathon races.
The choice of sport and activity should be related to your goals. If you are thinking about how to build a beautiful body, lose weight permanently and maintain weight, then your activity should be 70-80% related to training aimed at gaining 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 to get better. With good muscle mass, you can afford to eat your favorite foods and in solid quantities.
Well, and most importantly, muscle mass is needed if you want to have a beautiful body, it is easier to lose weight and maintain weight in the future. Pay attention to people with the same weight and different percentages of muscle and fat mass. A girl with a good muscle mass of 60 kg looks much leaner and more attractive than a girl even with 50 kg, but with a small percentage of the same muscle mass. Because? It's just that the fat has a loose structure and visually a little girl weighing 50 kilograms can look like a plump Thumbelina. And a juicy muscled woman weighing 60-65 kg will be an ideal model for underwear.
Losing weight the right way: strength vs. cardio
Why does strength training still have priority? But because only with them can we grow muscle mass, which is so 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 weight loss process. From cardio, you really want to eat, which leads to interruptions in nutrition and causes terrible discomfort if we are in short supply. And remember that stress makes it very difficult to finally lose weight once and for all! In addition, cardio leads to sharp jumps in cortisol, which negatively affects the weight loss process.
But people are used to comparing the calorie consumption of cardio and strength training, without taking into account the essence of what we need from training. Although the calorie expenditure during cardio training can be twice as long, it is longer in the 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 so necessary to lose weight relatively easily, quickly and correctly!
Why do you need a trainer in the weight loss process?
When you hear phrases like "5 best glute workouts" or "fat burning full body workout", etc. , these are just abstractions and allegories that help describe one of the tools of one of the workouts. And in order to lose weight, maintain weight and create a beautiful body for many years, we should first of all talk about a training program. It must include periodization from strength training to volume training, and the progression of weights, and various exercises for the same muscle group at different inclinations and different loads on different muscle groups due to the characteristics of the figure and the development of various skills functional.
To do this, I recommend that you find a professional trainer who is deeply immersed in the subject, has experience with similar tasks and will help you avoid self-study injuries with the wrong technique. Well, if your coach turns out to be a charismatic specialist who can not only competently work with your body, but also provide the necessary psychological support and motivation, then this is 90% success in the transformation process.
In general, psychological support is extremely important to lose weight once and for all, especially for those who have just given up numerous diets that promise rapid weight loss and have chosen a correct weight loss strategy. A lot of interesting information about this can be found in the books of psychologists.
Keep in mind that when a professional athlete prepares for a competition, he always has a coach, even though this same athlete can easily prepare other people for competitions. This is so because it is very difficult to train even for a professional. We feel sorry for ourselves and do not work the necessary couple of reps, which will give the long-awaited effect to lose weight for a long time. Well, if you are not tied to sports, it is very difficult to create a program for yourself and set a technique, as evidenced by the examples of many people who regularly train in the gym on their own and have not even achieved equal average results in creating the figure desired.
Important points that are often ignored when you want to lose weight fast
This is a dream. Much has been written and said about this. I'm just saying: if you don't get enough sleep, the effect of your training efforts is almost halved and nutritional breakdowns will surely follow, preventing you from losing weight easily and properly. Our muscle fibers are restored during sleep, and if there was little time to sleep, the muscles did not recover and therefore did not grow. And we found that the presence of muscles in the body is the key to a good figure.
The rate of weight loss once and for all
Optimal weight loss is 1. 5-3 kg per month. I'm talking, of course, about pure fat. You need to understand that losing 2 kg per month is very good, even if a girl lost 7 kg per month - and this is a bad result. Here more means worse! Gone quickly and will be back soon. A slow pace is preferable to permanently lose weight. Why am I focusing on this? Because you have to have an adequate perception of this process. One of our clients, after a month of intensive training and normalization of nutrition, did not want to extend the weight loss program and I asked her: "What is the problem? " She replied: "I have lost only 5 kg from your training, there are so few. . . "Alone! Imagine that a woman has thrown away 5 kg in a month, and if in a year, it will be 60 kg! Few?
Please be cautious and think long term! It takes two years to properly lose weight and create an ideal figure, and during this time you will be able to achieve amazing results, and most importantly, after achieving the result, maintain your weight. You can decrease 2-3 clothing sizes in the first six months, but the rest of the time will be devoted to creating proportions and relief.
And then! Don't focus on weight. It can hold out for a long time, then sharply show minus 1-2 kg. This is due to the peculiarity of fat loss. Ultimately, you should only worry about losing pure fat. A regular centimeter tape can serve as a home reference for you. And professionally: caliper or body composition diagnostics.
Lose weight properly with hormone problems
If you are aware of hormonal problems, go to 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 nutrition, lose weight and maintain weight.
What if you need to lose weight quickly for a trip to the beach?
To figure out whether or not you will, compare short-term and long-term weight loss strategies and decide if this journey is worth another hormonal spike for your body and then returns a couple of extra pounds. Or do you prefer to lose weight properly and forever?
If it's still worth it, then the advice is ordinary: a big deficit and a lot of training. Exhausting cardio workouts will help you most of all. An excellent and more effective result is given by HIIT training, as well as by EMS training with a program that uses the same high intensity method.