For a year now, since I have not flooded again after the next weight loss to the sea. All this time I eat my favorite food after 18: 00 and sometimes after 23: 00, I eat a lot. But I don’t get fat anymore as before!
My clients, whom I managed to reach, stopped sitting on diets and jumping on cardio training a week before vacation, and chose the right strategy of weight loss. They are no longer upset that they are slowly losing weight (2 kg per month), they are happy that they received a vaccination of truth from endless advertising about a quick result for life!
If you are sitting on the next diet now, then go make yourself a more sandwich and return to read this article! We will talk about losing weight once and for life.
Due to what we are losing weight
To begin with, let's figure out how the process of losing weight occurs? So, in order to lose weight, we need to form a calorie deficit. That is, you need to spend more calories than you get. You can form a calorie deficit in two ways: food and training. There is another 3rd that complements food and fitness and is not a separate option for losing weight: activity outside of training (your favorite 10, 000 steps).
Deficiency options
That is, you can cut food to the required deficit and start losing weight, while not going to the hall. Or you can eat chocolate and work out in the hall more than eaten. In both cases, you will lose weight.
And what exactly will lose your waist, waist or buttocks, is unknown. The result is not predictable. In both cases. But what to do after losing weight to maintain the result? Unfortunately, this is not written in the recommendations on any diet.
Calorie deficiency
Let's start with food. Any diet from the Internet is a huge shortage of calories, cutting food from your, for example, familiar 2300 - 2500 to 1000 kcal per day. The food itself in them is little important. The meaning of any diet is to create a maximum deficit. Accordingly, the greater the deficit, the faster the weight loss process.
But a large deficit is primarily a violation of the hormonal background and a large risk of breakdowns.
In a long -term weight loss strategy, the calorie deficiency should be small - 200, a maximum of 400 kcal per day. Never lower the daily calorie rate to a value of less than 1500! This is the lower threshold of a healthy norm for a woman over 16 years old.
With a slight shortage of calories and proper work in the hall, you begin to lose weight precisely due to subcutaneous fat. The optimal losing weight formula is 3 weeks of deficiency, then 3 weeks of retention. That is, the first 3 weeks you have 200 - 400 kcal less than your daily norm, then eat a daily norm for 3 weeks. But do not exceed her! This is important. Threw off a couple kg. Then a new circle: deficit - retention. And so on until you find the desired numbers. I do not recommend sitting on a shortage without holding, as there will be breakdowns that demotivate you to do this important thing that will definitely turn your life 180 degrees.
How to calculate your norm?
Each has it individual. And when it comes to a shortage of 200 kcal, it is important not to make a mistake with the norm. In this regard, nutrition specialists have formulas based on your measurements. But if there is no way to undergo such testing, then the easiest way to listen to your body is by observation. Try for several days to eat 3 times a day with clean food (cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil in half) and observe changes in weight, and also count the amount of food. It is very difficult to overeat with such a grocery basket if you do not add sugar and delicious sauce or start frying. Having considered the daily calorie rate for 1-2 weeks and watching the weight that is unlikely to change for the worse, you will calculate the right amount. These data will be precisely your body, which is very important.
Then from this norm you will take away 200 - 400 kcal to create a deficit. Moreover, 200 is better than 300 or 400!
What is there?
All informational chaos about to eat this, to lose weight, is nothing more than information for people who have a lot of free time to run around and look for chia seeds for lunch. For ordinary people who work for 8 or more hours, they educate children, deal with other important issues, there is simply no time and opportunity to lead such a lifestyle. To carry a container with food with you is cool, ordering ready -made food with a normal number of calories, proteins, fats and carbohydrates is very convenient. But the most important thing in the issue of losing weight is that you are not tired of these containers in a couple of weeks and you would not abandon an important undertaking. If you are used to chatting with colleagues at lunchtime in your favorite dining room, do not deny yourself this pleasure! Now you can find everything everywhere. The main thing is to be able to choose! Remember that the most important principle of effective weight loss - you should be comfortable. You should not feel like an outcast, pressing on the lentils in the kitchen, when everyone goes a friendly company for lunch.
Squirrels, fats, carbohydrates
The formula of proteins, fats and carbohydrates also has its own. Someone comfortably perceives 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 carbohydrates in my diet! Yes, every day pasta and porridge-minus 16 kg of pure fat! This question is individual, you will not find a single formula in the table, you need to experiment with the menu until you pick up the perfect formula. In any case, you will lose weight with a shortage of kcal, but a balanced diet will help to start the necessary processes. Sometimes carbohydrate cutting in the direction of the protein violates your appetite and you wildly want chocolate. The main principle that needs to be remembered: in each of your food intake, there should be proteins, fats, and carbohydrates. And the goal should be the formation of the right food habits.
The nutrients themselves are very important for the restoration of the hormonal background. For a person with hormonal disorders, the help of a specialist in nutrition is necessary. If you are a relatively healthy person, you can independently balance the diet. Do not complicate this process for yourself, otherwise you will quit, without having achieved the result! The fact that you will consider for some time calorie is already very emotionally complicated. Start with a simple one if it is not possible to make a menu with a specialist. Keep the balance in carbohydrates at 70% complex and 30% fast. Protein at the rate of 1–1. 5 g per kilogram of your weight (varies depending on the volume of your training) and fats the minimum amount. But do not abuse with fat -free products, you also need fats! 5% cottage cheese is excellent in fat content.
Change the ratio of proteins, fats and carbohydrates in different formulas and observe you when you better endure a deficiency of 200 kcal and when you lose weight.
Another question about nutrition
Is it possible to eat after six? There is no difference what time of day you will eat. The recommendation is not after 6 is due to the fact that in this case you miss one meal, which automatically cuts your diet by 25-30%, thereby forming a calorie deficit -and you begin to lose weight. If you have already formed a deficit, you can eat at a convenient time for you.
It is not recommended to eat two hours before bedtime, as this adversely affects the recovery process. Well, in general, metabolic processes after 16: 00 in a person slow down, hence the support of the opinion that you can’t eat after six. But they slow down - this does not mean that they stop, just the work goes slower. This is such an average temperature in the hospital, because if your main activity and training fall in the afternoon, your metabolism probably works differently. I managed to throw 16 kg in 5 months, eating every evening at 22: 00 - 23: 00, despite the metabolism!
Choosing training
So, after you have established food, you should deal with training: which program to choose, what load, what exercises and generally a type of fitness. There are many options, you can start from interests. But for sure you are wondering why so many people go to the hall for years and are still far from the ideal or why there are so many obese people on the marathon races.
The choice of sport and activity should be associated with your goals. If we are talking about creating a beautiful body and losing weight for life, then activity should be 70–80% associated with training aimed at the growth of muscle mass.
Power against cardio
Why is the priority given to strength exercises? But because only with them can we grow muscle mass, which is so necessary for a beautiful body. Cardio, on the contrary, burns with fat and muscles. And they have many contraindications and negative influences on the process of losing weight. I really want to eat from Cardio what leads to breakdowns in the diet and delivers terrible discomfort if we are in short supply. Cardio also leads to sharp jumps in cortisol, which negatively affects the process of losing weight.
But people are accustomed to comparing the costs of calories in the forehead in cardio and power regime, not taking into account the essence of what we need from training. Despite the fact that the calorie consumption during cardio training can be twice as much, it is longer in force, calories are spent within a day after a force training. And most importantly, Cardio has nothing to do with the growth of muscle mass, which is so necessary.
Why do you need a coach
When you hear phrases such as "5 best buttock exercises" or "training on the whole body", etc. - this is just an abstraction and allegory that help to describe one of the tools of one of the training. And in order to create a beautiful body for many years, we must first of all about the training program. It needs to include strength training, and the progression of the scales, and various exercises for the same muscle group under different inclination, and different loads on various muscle groups due to the features of the figure, and the development of various functional skills. To do this, I recommend finding a professional coach who is deeply immersed in the topic, has experience working with similar tasks and will help you avoid injuries from independent classes with improper equipment. Well, if your coach is a charismatic specialist who can not only competently work with your body, but also give the desired psychological support and motivation, then this is 90% of success in the process of your transformation.
Please note that when a professional athlete is preparing for competitions, he definitely has a coach, even if this athlete himself can calmly prepare other people for competitions. This is so, because it is very difficult to train yourself even to a professional. We regret ourselves and do not finalize the necessary pair of repetitions that will give the long -awaited effect. Well, if you are not related to sports, then it is very difficult to make a program and set the equipment that examples of many people who regularly engage in the hall on their own and have not yet achieved any average results to create the desired figure.
Important points that often ignore
This is a dream. A lot is written and said about this. I will only say: if you do not get enough sleep, then the effect of your efforts in training is almost doubled and disruptions in the diet are necessarily followed. Our muscle fibers are restored in a dream, and if there was little time for sleep, then the muscles did not recover, and therefore did not grow. And we found out that the presence of muscles in the body is the key to a beautiful figure.
The pace of weight loss
Optimal weight loss is 1. 5-3 kg per month. This, of course, is about pure fat. You must understand that losing 2 kg per month is very good, although Tank's girlfriend lost 7 kg per month - and this is a bad result. It means worse here! Why am I focusing on this? Because you should have an adequate perception of this process. After our client, after a month of intense training and normalization of nutrition, she did not want to extend the weight loss program, and I asked her: "What's the matter? "She replied: "I lost only 5 kg from your training, this is so little . . . " Just! Just imagine that the woman threw 5 kg in a month, and if in a year, it will be 60 kg! Few?
I beg you, be prudent and think about the long -term result! Take out for the creation of the perfect figure for two years, and over this period you can achieve stunning results. You can decrease by 2-3 sizes of clothing in the first six months, but the rest of the time will take to create proportions and relief.
And hormones?
If you know about hormonal problems, then go to a nutrition specialist who will restore the hormonal background. And, as a result, weight loss will be a side effect. After that, you can independently balance your diet.
And if you need to quickly lose weight by a trip to the sea?
To understand whether you will do this or not, here is a table of visualization of two strategies. Compare and decide whether this trip is worth another hormonal surge for your body and then returning a couple of extra kilos.
If you still stand, then the advice is ordinary: a large shortage and a lot of training. Cardio training will help best from the loads. Excellent and most effective result is given by HIIT training, as well as EMS training with a program according to the same high-intensity method.