Why diets don't work or work as promised, and people can hit the gym for years, but their numbers don't change? Our heroine knows how to lose weight correctly and for a long time, and she is ready to reveal all the secrets to you. Just read carefully!
It's been a year since I gained weight again after another weight loss at 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 like I used to!
My clients that I reached out to stopped dieting and cardio a week before the holidays and chose the right weight loss strategy as they aim to lose weight for good. They are no longer upset that they are slowly losing weight (2 kg per month), they are happy to have received an inoculation of truth from an endless propaganda about a quick result for life!
If you're currently on another diet, 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.
Losing weight permanently with a calorie deficit
First, let's find out how the weight loss process happens? So, to lose weight, whether slowly or quickly, we need to form a calorie deficit. That is, you need to expend more calories than you receive. There are two ways to create a calorie deficit: food and exercise. There's also a 3rd one that complements food and fitness and isn't a separate option to lose weight quickly and permanently: extra-workout activity (your favorite 10, 000 steps).
How to lose weight: calorie deficit
That is, you can cut food in the necessary deficit and start losing weight without going to the gym. Or you can eat chocolates and work out at the gym more than you've 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 will you lose weight, waist or buttocks, is unknown. The result is unpredictable. In both cases. But what to do and what to do to lose weight for good and keep the weight off? Unfortunately, this is not written in the recommendations for any diet.
As the saying goes, "When you lose weight, you realize you weren't loved not because you were fat, but because you were a fool! " In this joke, I found deep meaning associated with the weight loss process and the state you arrive at as a result. .
Losing Weight Forever: Diet or Lifestyle?
So where to start? First of all, choose a weight loss strategy for you by setting your goals. If you want to be at a resort in a month and, on a full belly, take some pretty pictures for a social network or win over the man of your dreams, then you can risk all your health because it doesn't cost you anything while you're there. ! Fast weight loss is just for you! Get ready for some serious stress to the body! Enter the "Dukan" - and in a month you will pour 4-5 kg of water, 2-3 kg of fat and muscle mixed together. Just keep in mind that, as a rule, we have to choose what we want: to lose weight correctly and permanently, or to lose weight quickly?
If you're ready to lose weight once and for all, let's find out together why this strategy is right and what result you'll get.
Calorie Deficit Options to Help You Lose Weight Permanently
Let's start with food. Any internet diet is a huge calorie deficit, cutting foods from 2300–2500 to 1000 kcal per day, for example. The food itself is of little importance. The goal of any diet is to create a maximum deficit. Thus, 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 decrease your daily calorie intake below 1500 kcal! This is the lowest healthy threshold for a woman over 16.
With a small caloric deficit and adequate work in the gym, you start to lose weight precisely because of the subcutaneous fat. The ideal formula for weight loss is 3 weeks of deficiency, then 3 weeks of retention. That is, in the first 3 weeks you eat 200 to 400 kcal less than your daily dose, then in the 3 weeks you eat the daily dose. But do not exceed! Is important. Lost a few pounds. Then a new circle: deficit - retention. And so on until you get the desired numbers.
As the body in this case does not undergo excessive stress, we have a chance to lose weight once and for all and maintain that weight in the future. I don't recommend sitting on a no-deductible deficit as interruptions are possible that demotivate you to do this important thing, which will definitely turn your life 180 degrees.
How to calculate your calorie intake to lose weight correctly?
Each is individual. And when it comes to a 200 kcal deficit, it's important not to go wrong with the norm. In this sense, nutritionists and nutritionists have formulas based on their measurements. But if you can't pass these tests, the easiest way is to listen to your body through observations. Try to eat clean foods 3 times a day for several days (cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil in half) and watch the weight changes, and also count the amount of food.
It's very difficult to overeat with this 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 the weight, which is unlikely to change for the worse, you will calculate your daily rate. This data will be exactly your body, which is very important to lose weight correctly and for a long time!
So you will take 200-400 kcal from this norm to create a deficit. Besides, 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 swing your leg so your fifth point is rounded, is nothing more than phytonia content for the same phytonias who have a lot of free time to run around stores and look for seeds. chia seeds for lunch. But this is a very complex way to lose weight easily and correctly.
Ordinary people who work 8 hours or more, raise children, deal with other important issues, simply don't have the time and opportunity to lead such a lifestyle. Carrying a food container with you to work is cool, ordering takeout with a regular KBJU is very convenient. But the most important thing in terms of competent weight loss is that you don't get tired of these containers in a few weeks and you wouldn't give up on an important task. If you are used to chatting with co-workers at lunchtime in your favorite dining room, enjoy this pleasure! Now you can find everything everywhere. The important thing is to be able to choose!
Remember that the most important principle of effective weight loss once and for all - you must 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 to lose weight permanently
After all, how do you plan your diet? In the weight loss process, only the calorie deficit matters, not your diet (for a healthy person)! You can eat chocolate and hamburgers and still lose weight. But if you replace delicious high-calorie food with "correct" food (we're not talking 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 the one that feeds your muscles, that has all the nutrients you need, that doesn't cause you to break down on the path to the coveted "weight loss for good" and helps start the acceleration of metabolic processes.
BJU formula for proper weight loss
Remember that BJU is:
- Squirrels
- fats
- carbohydrates
The BJU formula is also different for everyone. Someone comfortably notices 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 carbs in my diet! Yes, yes, every day pasta and cereal - while 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 find the perfect formula. Either way, you may be able to lose weight quickly or slowly but in a caloric deficit, but a balanced diet will help start the processes necessary to lose weight and keep it off. Sometimes cutting carbs for protein will unbalance your appetite and you will crave chocolate uncontrollably. The main principle you need to remember 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 to develop them. To understand your eating habits a little better, you should turn to specialized literature or thematic websites: methods and systems of authors, dozens and hundreds of blogs by other authors and trainers. Since everyone is a professional to varying degrees, it makes sense not to rush right away to comply with all instructions, but to carefully evaluate what is proposed and listen to yourself!
The nutrients themselves are very important for "hormone" restoration. For a person with hormonal disorders, the help of a nutrition specialist is needed. Without this 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 diet on your own. Do not complicate this process for yourself, otherwise you will give up on the weight loss process without getting a result! The fact that you've been counting calories for a while is already very emotionally complex. Start simple if you can't craft a menu from an expert. Keep your carbohydrate balance at 70% complex and 30% fast. Protein in the ratio of 1-1. 5 g per kilogram of your weight (varies depending on the volume of your workout) and fat is a minimal amount. But don't go overboard with fat-free foods, you definitely need fats too! 5% cottage cheese is great for the fat content, it is within the rules of effective weight loss for a long time.
Change the BJU ratio according to different formulas and observe when you better tolerate a 200 kcal deficit and when you lose weight.
Another question about nutrition on the way to the much-loved "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 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 to lose weight. If you've already formed a deficit, you can eat at a time that's convenient for you and it won't stop 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, metabolic processes slow down in a person after 16: 00, hence the support for the opinion that one should not eat after six. But they're slowing down - that 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 workout falls in the afternoon, your metabolism probably works differently. I managed to lose 16 kg in 5 months, eating every night at 22: 00 - 23: 00 despite metabolism!
choosing a workout
Therefore, after establishing nutrition, it is worth defining training: which program to choose, which load, which exercises and, in general, the type of physical conditioning. There are many options you can start from interests. But you're probably wondering why so many people go to the gym for years and still fall short, or why there are so many obese people running marathon.
The choice of sport and activity should be related to your goals. If you are thinking about how to create a beautiful body, lose weight permanently and maintain the weight, your activity should be 70-80% related to training 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 eat your favorite foods and in solid amounts.
Well, and most importantly, muscle mass is necessary if you want to have a beautiful body, it is easier to lose weight and keep the weight off in the future. Pay attention to people with the same weight and different percentages of muscle and fat mass. A girl with a good 60 kg muscle mass looks much leaner and more attractive than a girl even at 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 50-pound girl can resemble a plump Thumbelina. And a juicy muscular lady of 60-65 kg will be an ideal model for underwear.
Losing weight the right way: strength vs. cardio
Why is strength training still a priority? But because only with them we can increase muscle mass, 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 disruptions in nutrition and causes terrible discomfort if we're lacking. And remember that stress makes it very difficult to finally lose weight once and for all! Additionally, cardio leads to sharp jumps in cortisol, which negatively affects the weight loss process.
But people are used to comparing the caloric expenditure of cardio and strength training head-on, without taking into account the essence of what we need from training. Although the 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 growing muscle mass, which is so necessary to lose weight relatively easily, quickly and correctly!
Why do you need a weight loss coach?
When you hear phrases like "5 best butt workouts" or "full body fat burning workout", etc. , are just abstractions and allegories that help to describe one of the tools of one of the workouts. And in order to lose weight, maintain the weight and create a beautiful body for many years to come, we must first talk about a training program. It should include periodization of strength training for volume, progression of weights, and various exercises for the same muscle group at different inclines, and different loads on different muscle groups due to figure characteristics and the development of various functional skills.
To do this, I recommend finding a professional trainer who is deeply immersed in the topic, has experience in similar tasks, and helps you avoid injury from studying alone with the wrong technique. Well, if your coach is a charismatic expert who can not only competently work with your body, but also provide you with the psychological support and motivation you need, then that means 90% success in the process of your transformation.
In general, psychological support is extremely important to lose weight once and for all, especially for those who have just abandoned numerous diets that promise rapid weight loss and have chosen an appropriate weight loss strategy. A lot of interesting information about this can be found in the books of psychologists.
Note that when a professional athlete prepares for competition, he always has a coach, even though that athlete can easily prepare others for competition. This is so because it is very difficult to train yourself even for a professional. We feel sorry for ourselves and work the required repetitions less, which will give the long-awaited effect to lose weight for a long time. Well, if you are not related to sports, it is very difficult to create a program for you and set up a technique, which is proven by the examples of many people who regularly exercise in the gym on their own and have not even achieved any uniform average results in the gym. creation of the desired figure.
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 will just say: if you don't get enough sleep, the effect of your training efforts will be almost halved and nutritional breaks will surely follow, which prevents you from losing weight easily and correctly. 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 beautiful figure.
The rate of weight loss once and for all
The ideal weight loss is 1. 5 to 3 kg per month. I'm talking, of course, about pure fat. You must understand that losing 2 kg per month is very good, although a girlfriend lost 7 kg per month - and that is a bad result. Here more means worse! Left quickly and will be back soon. A slow pace is preferable to permanently lose weight. Why am I focusing on this? Because you must have a proper perception of this process. One of our clients, after a month of intensive training and nutrition normalization, didn't want to extend the weight loss program and I asked her: "What's the problem? " She replied: "I only lost 5kg from your training, it's so little. . . "Only! Imagine that a woman lost 5 kg in a month, and if in a year it will be 60 kg! Some?
Please be prudent 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 impressive results, and most importantly, having achieved the result, maintain your weight. You can cut down by 2-3 clothing sizes in the first six months, but the rest of the time will be spent on creating proportions and embossing.
And more! Don't focus on weight. He can stand for a long time and then show negative 1-2 kg. This is due to the peculiarity of fat loss. Ultimately, you should only care about losing pure fat. An ordinary centimeter tape can serve as a home reference for you. And professionally - caliper or body composition diagnosis.
Losing weight correctly with hormone problems
If you are aware of hormonal issues, 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 the weight.
What if you need to lose weight quickly for a trip to the sea?
To understand whether or not you're going to make it, compare short-term and long-term weight loss strategies and decide if this trip is worth another hormonal boost for your body and then shedding a few extra pounds. Or would you rather lose weight correctly and forever?
If it's still worth it, then the advice is common: a big deficit and a lot of training. Exhaustive aerobic exercise will help best of all. An excellent and more effective result is given by HIIT training as well as EMS training with a program using the same high-intensity method.