On the road to weight loss, as you would expect, a lot of the rocks, the water, cobbles and pebbles, as you will learn in this text. I am the process of going down, I'm in weight, it is most important to your daily convenience, and because of this, the approach to life and diet, stick to start that you are going to inevitably change. To be gentle, kind, neat, attentive to himself in this way.
The balance of Energy and calories
The first and most important thing is to study and understand, and is simple and intuitive, the law of balance of energy. It sounds like: "eating more calories than you spend, gain weight, less to lose, I will weight loss". It doesn't matter the product or the dishes were recruited for the difference. Also, it doesn't really matter how much was eaten, I have protein, fat and carbohydrates. Each and every person has its own intake of calories, depending on the size and the material), a ballpark figure is going to provide in the field "Counting calories" in the logo of the Sosnica. If you want to lose, I will weight, eat 10-20% less of the standard. That's it, the rest is not that important. Similar to the experiments carried out during the year-on-year, and the result was the same: all the participants have gone down, I have the weight in the calorie deficit, the independence of the foods from which they came. Decided to a total calorie deficit. There was a notable caloric deficit study doesn't go down, I have the weight of the men, since it proved to be all I'm the order of the questions, which simply was a lie.
It is possible to eat just en-a fast-food restaurant, a women with a caloric deficit and still lose, I'm gaining weight?! Yes, that's right! Such, also, the experiments are carried out (and the time). One of the most well-known high school, John Cisna, the teacher I was experimenting of the school of natural sciences, decided to eat that for 3 months exclusively and I avoid fast food. During these 3 months, which has been lost, John 17 lbs and is so impressed that he decided that he wanted to try to extend for a further 3 months. In a similar experiment, the fast food song by the University as a student Jared Fogle earned the face, to get to the outside . He weighed in at 193 kg, a growth of 185 cm, the Men are en-the day that changed his life, and after that, he started to eat a deficit of calories. He invented the diet, deficit in 18-inch and the lunch club and the Turkey for a sandwich with vegetables for dinner + coke, and a jar of a packet of baked potato chips. For the first 3 months of this year, he lost 42 kg in a year, at 111 lbs, because of this diet – with a deficit of calories. For weight loss health are not the issues that you have to eat (calories), not what it is. Jared Fogle lost I weight from 193 to 82 kg per year deficit, I will offer of calories.
Why not the raj weight loss
The first thing that comes to my mind after a re-examination of the law of energy balance, "the bigger the deficit the greater the weight loss". That is, if you are not able to eat, and there is a lot of (300 to 500 kcal per day), it is possible to lose, I weight fast. Of course, it's going to make an impact in the short term, but in the end it's going to make it worse, a recovery will be inevitable, because human beings simply can not be a long period of time to eat during the basic levels of metabolism. (of a woman is based on the average of the 30-year-old, 160 cm height weight in kg 60, which is the basic metabolic rate of about 1,300 calories per day, and the total cost is about 2000 kcal/day). It's good that a lot of the celebrated to remind the Minnesota "starvation" experiment 1944: under the supervision of the researchers group of the male volunteer sat in a long time calorie diet just below their base metabolic rate (the average calorie intake of the participants were in a hungry phase, it amounted to 1,570 kcal per day for six months). This is what happened in the case of the subjects, and that's going to happen to all who venture to long to eat, beneath the level of their basic metabolism are:
- appeared: apathy, decreased interest, on the discussions in the past of them are hot topics:
- increased levels of irritability and aggressive behavior, frequent outbursts of anger;
- the reduction of mean heart rate (up to a fixed average heart rate for 55 minutes, the slag, and after 35, only the body goes into a reduced power state);
- the frequency of the emptying of the rectum has become extremely rare, a once-per-week.
- the blood volume is decreased by 10% in all the decrease of the heart.
- appeared swelling of the face, the knees, the ankles, and some rough skin;
- the popped up light-headedness, muscle aches, ringing I the ears, the weakening of co-ordination.
- of libido, decreased and then disappeared altogether, he has fewer and fewer of the testis began to produce hormones, sperm reduction, and the less mobile
- have had problems with mental health, identified the researcher with the help of tests, many of the participants, hypochondria, depression, hysteria.
If you're dying to eat a deficit of calories over your basic metabolic rate, by the time you might be the same as the participants to the symptoms I have for you. Nearly always, the consequences of the failure of the famine, the after, is as follows: the set of even greater importance than that of the solids, usually due to fatty tissue, the body will start to be more active in order that the stock was going up, so that the rising intake of food. Men in the muscle tissue, during the hunger strike, on the contrary, it burned quite quickly. This effect is called the yo-yo as a result of each of the stages of the solid, I the body is less and less muscle and more fat. In this way, you can get a metabolic corner, it would be a long and painful process. While not hungry, diets, weight-loss is in large part due to the loss of muscle and lymphoid tissues, fiber-optic, not to those who do not give up, and go at last. The loss of weight in the first place, of course, is obvious; for men, this is going to be a loss, and a temporary is almost certainly going to come back even more damage, and weight. Starvation diets almost always end in the same way as a snack. The first is that it is impossible for the eternal, dramatic, and sit in the 500-700 (and also in the 1200-1500) calories a day, and on the other, it will contribute to the development of the background of the loss of nutrients and depression. Therefore, It is the advice of researchers and experts, to lose, I will weight if possible, and gradually, the deficit of not more than 20% of your calorie intake. Such En approach may give a stable result.
A Diet with restriction of carbohydrates. Fluid build-up
I do have a large number of popular diets have in common symptoms, to reduce the consumption of carbohydrates. This is a very important detail, because in addition to the calorie balance dictates, including the storage or fat burning, body weight can be modified on the basis of the remaining water. So, carbohydrates are keep in the water I'm the body. He did Not, but only in the water. The average-sized person, I'm the one that's an operational reserve of energy in the form of approximately 0.5 kg of carbohydrate (as a substance called glycogen, I am alive, the blood flow to the muscles, and is important for nutrition and immunity. Men of the en of the key features: each of the 1 gram to 3 grams contains carbohydrates, of water.
So, if the stores of glycogen, Breaks down carbohydrates, not to eat), the body is able to, very quickly, literally within 1 or 2 days, to lose 1-2 lbs because of the decreasing reserve of carbohydrates and the more, therefore, the "plum" of carbohydrates is that of water, this reserve related to. (For more on how to make this work, we have described the I of the text by Lyle McDonald: the Rule of 3,500 calories per day = 0.5 kg). The loss of This is going to be compared to a decrease in fat, as men, to be seen on the scale. Once again, you have to start consuming carbohydrates (eating spaghetti), rice, buckwheat, maize) — the liquid back in your body. And that's a good thing. That is recommended that between 50 and 55% calories from carbs is a good thing. However, for a quick effect, which is to be given in the first couple of days with a calorie controlled diet en is limited, and the myth of the benefit of their miraculous power. Men, let's just look at it as a step further, as well as a list of the cons:
- By restricting carbohydrates is not lost the body fat, and operating a depleted reserve of energy (glycogen) may, in connection with the water. Your body becomes more and more beautiful and proportionate and it will only be 1-2 lbs less in the liquid.
- This is a temporary phenomenon – until the first of the large proportion of carbohydrates. If you're ready for more, and never to eat carbohydrates completely give up bread, pasta, rice, buckwheat, sweet just)?
- This is a limited phenomenon in the glycogen I have to the body up to 0.5 kg, which translates into more 1-2 kg in the method of the "document" is not going to work. Therefore, in this image, the vast majority of cases, a "weight-loss" ends.
- It may adversely affect mood, brain activity and the carbohydrate fuel it is important for the brain), it can cause irritability, affect the immune system.
But it is a definite plus to the restriction of carbohydrates are:
- There is no Carbohydrates and is easy to find the calorie consumption. Restricting carbs allows the dig to look carefully at your diet, and I generally facilitates the control of incoming calories.
Conclusion: it makes no sense to restrict all carbohydrates (with the exception of that which is good for a diet low in simple sugars), it is better to restrict the calories in the frame. It makes little sense to "run" out of the water.
Overview of the diets and how they work
"The kremlin diet"
The gist: what it's like to write a compiler: source of carbohydrate is the enemy, carbs are from fat. Don't eat carbs, and you're going to lose, I weight. The diet is only allowed a little bit of protein-and fat-rich foods: meat, fish, eggs, vegetables, and fruits. Then, after the first few stages of the diet are allowed a little bit by adding a little bit of carbs. Really works because of the depletion of glycogen stores, I was in the first few days of the diet you will be weight loss because of the draining. On top of the loss of water in the diet, the Kremlin is available, and the weight loss of the human body (muscle and fat), with a deficit of calories. Each of the 7 or 8 thousand calories a day =, plus/minus 1 kg and, depending on the overeat is the norm for these thousands of 7 or 8 calories, or Vice versa, in the same loss). What to do: eat carbs and not have to worry about a thing. Consume 10-20% less calories + fiznagruzki to do, not to lose sight of the lean body mass.
Kefir diet
The bottom line: a little bit of meat, veggies, lots of yogurt. Kefir can drink when they want and how they want to be. How it actually works: (all former), the loss of water 1-2 lbs during the first couple of days, due to the decrease in the carbohydrate (such as meat, yogurt, vegetables, and it's very, very little). A 1-kg Loss of muscle and fat, and I was 7 or 8 thousand calories a day deficit, or a set of 1 kg of fat if you get with the meat, and yogurt to consume in excess of your personal standards in kcal per day). What to do: eat meat (or any other mat), drinking kefir (or any moisture) and not have to worry about a thing. Consume 10-20% less calories + fiznagruzki to do, not to lose sight of the lean body mass.
How to lose, I will weight the hands
Now, when you are deeply familiar with the theory of the scientifically sound weight-loss and in the psychological pitfalls, we are going to give several of the major Swedish Newspapers, with practical chapters on your journey to weight loss, of (the restriction of caloric intake). They are the experts who writes that only 10% of those who lose weight manage to keep the result of a long period of time. Sv other source, in order to write as much as 95% of the thinner to the back of it, you've lost between 1 and 5 years within the european union. We hope that you will re-read everything that was written before the start of this Chapter, you will increase your chances to get into the successful 5%.
How well do you know your calorie consumption. Shades and tints
In 1990, the formula was designed, Mifflin-San, Jeora, which is considered to be one of the most simple and accurate in order to calculate the energy consumption. This formula considers the the counter. Here is an example of how to calculate the calories: the best way to calculate your total daily energy expenditure is to multiply the body weight of 30 to 35 calories per day. The larger and the more active you are, the more you can focus on the upper bound. Women need to pay more attention to the lower bound. For example, the calorie calculation for women, 60 kg) * 32 a (moderately-educated) = 1920 calories.
How to start your own weight loss and how to stop it.
After reading this Chapter, you have already made an important first step. Come back to this text each and every time you are experiencing a problem and looking for answers. Remember, the most important thing, which is why you are going to start to lose, I weight and whether, as acted in this case. These are the most important principles that will help you to achieve long-term success:
- Realize that the changes that you are going to implement it in my life forever. The way you look is not just the genetics of the males is a result of your life style, how and what you eat, what you are doing. About the changes, I have the habits of going to be the temporary weight loss, also the results are going to be on a temporary basis.
- Go as slowly as possible, with a maximum of I in small steps. Do not Force to dig for yourself to change your life and the whole, because, most likely, it's not going to work. At the dedication, and the desire to go for a long period of time is not going to work. Type 1 new habit per month. To begin, for example, in order to find out how you like to count calories and understand how many calories you've eaten for the day. Gradually, then, in Order to establish new habits: for example, a purchase made a couple of kilos of fruit and vegetables each and every couple of days (or at the very least a couple of times a week). Don't react suddenly to enter this mode, in order to gradually and comfortably, – that is to last forever, so hurry up and dig in, and make no sense at all.
- Be very careful and very sensitive to him. Don't forget to encourage the digging himself, en-the reward of the new, healthy habits, and to provide the digging itself of the relief (a treat, dig in things, even if they appear to be "healthy"), remember that 10% to 20% of the diet is also recommended to do a file from the "bad" foods, and I generally have to do with your diet, you will really love. The rules, As these are the foods with the digging for now, for always, so that they may be as comfortable as possible.
- Session. Ensure that This is the lot that you are going to feel better and to lose the I weight of the fat of the book, not the muscles. It's going to be to choose something to their liking. Also, regular walking, en, exercise is important, and it is enough to dwell on it.
- Give your healthy lifestyle a en high-priority. Try to increase the weight by training, I'm on your schedule, to high priority. Finally, on a positive, it's going to affect your family and work.
- To derive the pleasure out of the process. This is the most important part of the process. We believe that in order to lose I weight the better, great experience, this is the way most of the time, the positive feelings and emotions.
Thank you for reading, and for your desire! Is going to make it! To take care of the digging myself!