Why diets do not work or work as promised, and people can go to the gym for years, but their figures do not 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. She just read carefully!
For a year now, I have not gained any weight after another weight loss at sea. All this time I eat my favorite food after 18: 00 and sometimes after 23: 00 at the most. But I don't gain weight like before!
My clients I contacted stopped dieting and skipping cardio a week before the holidays, and chose the right weight loss strategy as their goal is to lose weight forever. They are no longer upset that they are slowly losing weight (2 kg per month), they are happy that they received an inoculation of the truth from endless advertising about a quick result for life!
If you're currently following 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.
Lose weight permanently with a caloric deficit
First, let's find out how the process of losing weight occurs. So in order to lose weight, either slowly or quickly, we need to form a calorie deficit. That is, you need to spend more calories than you get. There are two ways to create a calorie deficit: food and exercise. There is also a third one that complements diet and fitness and is not a separate option to lose weight quickly and permanently: the extra-workout activity (your favorite 10, 000 steps).
How to lose weight: caloric deficit
That is, you can reduce 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 you ate. And in fact, and in another case, you will lose weight, another thing is that it will not necessarily be fast and correct.
And exactly what will 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 forever and keep the weight off? Unfortunately, this is not written into any diet recommendations.
As the saying goes: "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 deep meaning associated with the process of losing weight and the state you get to as a result.
Lose 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, on a full stomach, take a couple of beautiful photos for a social network or conquer the man of your dreams, then you can risk all your health, because it does not. It will cost you anything while it's there! Fast weight loss is just for you! Get ready for some serious stress on the body! Get on the "Dukan", and in a month you will pour 4-5 kg of water, 2-3 kg of mixed fat and 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 ready to lose weight once and for all, let's find out together why this strategy is right and what result it will lead to.
Calorie Deficit Options to Help You Lose Weight Permanently
Let's start with the food. Any internet diet is a huge calorie deficit, cutting food from your usual 2300-2500 to 1000 kcal per day, for example. Food alone 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 reduce your daily calorie intake below 1, 500 kcal! This is the lower healthy limit for a woman over the age of 16.
With a small calorie deficit and proper work in the gym, you begin to lose weight precisely because of subcutaneous fat. The optimal weight loss formula is 3 weeks deficiency, then 3 weeks retention. That is, during the first 3 weeks you eat 200 - 400 kcal less than your recommended daily amount, then for 3 weeks you eat the recommended daily amount. But don't overdo it! It is 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 do not recommend sitting on a deficit without deduction, as interruptions are possible that discourage you from doing this important thing, which will definitely turn your life 180 degrees.
How to correctly calculate calorie intake to lose weight?
Each one is individual. And when it comes to a deficit of 200 kcal, it is important not to go wrong with the norm. In this sense, nutritionists and nutritionists have formulas based on your measurements. But if it is not possible to pass such a test, then the easiest way is to listen to your body through observations. Try to eat 3 times a day clean food for several days (cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil for half) and watch the changes in weight, and also count the amount of food.
It is very difficult to overeat with such a food basket if you do not add sugar and delicious sauce or start frying everything. After counting your daily calorie intake for 1-2 weeks and watching your weight, which is unlikely to get worse, you'll calculate your daily rate. These data will be exactly your body, which is very important in order to lose weight correctly and for a long time!
Then it 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 informative chaos about what to eat to lose weight, and how to move your leg so that your fifth point is rounded, is nothing more than content of phytonies for the same phytonies that have a lot of free time to run around the stores. and look for chia seeds for lunch. But this is too complicated way to lose weight easily and correctly.
Ordinary people who work 8 hours or more, raise children, take care of other important matters, simply do not have the time or opportunity to lead such a lifestyle. Bringing a container of food with you to work is great, ordering food prepared with a regular KBJU is very convenient. But the most important thing when it comes to competent weight loss is that you don't tire of these containers in a couple of weeks, and you wouldn't give up on a major undertaking. If you are used to chatting with co-workers over lunch in your favorite diner, let yourself be carried away by this pleasure! Now you can find everything everywhere. The main thing is to be able to choose!
Remember the most important principle of effective weight loss once and for all: you must 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 process of losing weight, 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 delicious high-calorie foods with "correct" foods (we're not talking low-calorie), saturation occurs much faster, the diet is more comfortable, weight is lost faster and weight is more easily maintained. . And the right food is the one that feeds your muscles, the one that has all the nutrients you need, the one that doesn't take you to breakdowns on the way to the desired "lose weight forever" and helps to start the acceleration of the 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 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 carbs in my diet! Yes, yes, every day pasta and cereals, at least 16 kg of pure fat! This question is individual, you will not find a single formula in the table, you must 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 toward protein will throw your appetite off balance and you'll crave chocolate like crazy. 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 protein, fat 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 go to specialized literature or thematic sites: author methods and systems, dozens and hundreds of blogs by other authors and trainers. Since everyone is a professional to varying degrees, it makes sense not to immediately rush to fulfill all instructions, but carefully evaluate what you are proposing 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 nutritionist is needed. Without such 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 on your own, otherwise you will abandon the process of losing weight without achieving a result! The fact of counting calories for a while is already very complex emotionally. Start simple if it is not possible to draw up a menu from a specialist. Keep your carbohydrate balance at a level of 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 fat is a minimal amount. But don't go overboard with fat-free foods, you definitely need fat too! 5% cottage cheese is excellent for fat content, it is within the rules of effective weight loss for a long time.
Change the proportion of BJU according to different formulas and observe yourself when you tolerate better a deficit of 200 kcal and when you lose weight.
Another question about nutrition on the way to the long-awaited "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%, 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, and this will not prevent you from losing weight correctly.
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 are slowing down; this does not mean that they stop, just working to achieve the goal of losing weight for a long time is slower. This is an average hospital temperature, because if your main activity and training 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 the metabolism!
Choose a workout
So, having established the nutrition, it is worth classifying the training: which program to choose, what load, what exercises and, in general, the type of fitness. There are many options, you can start with interest. 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 in marathon races.
The choice of sport and activity should be related to your goals. If you are thinking about how to create a beautiful body, permanently lose weight and maintain weight, then 70-80% of your activity should be related to training aimed at increasing muscle mass.
Muscles for girls - why, if we only want to lose weight for a long time?
Why do girls need muscle mass? , questions. Well, at least to eat more and not get better. With good muscle mass, you can afford to eat your favorite foods, and in solid amounts.
Well, and most importantly, muscle mass is needed if you want to have a beautiful body, it is easier to lose weight and keep it off in the future. Pay attention to people with the same weight and different percentages of muscle mass and fat. A girl with a good muscle mass of 60 kg looks much slimmer and more attractive than a girl even with 50 kg, but with a small percentage of the same muscle mass. Why is that? It's just that the fat has a loose structure and visually a 50-kilogram little girl can resemble a plump Thumbelina. And a juicy muscular woman weighing 60-65 kg will be an ideal model for underwear.
Lose weight the right way: strength vs. cardio
Why is strength training still prioritized? But because only with them we can grow muscle mass, which is so necessary for a beautiful body. Cardio, on the other hand, burns muscle along with fat. And they have a lot of contraindications and negative effects on the process of losing weight. From cardio, you really want to eat, which leads to disruptions in nutrition and terrible discomfort if we go short. And we remember that stress makes it very difficult to lose weight once and for all! In addition, cardiovascular exercise causes sudden jumps in cortisol, which negatively affects the weight loss process.
But people are used to directly comparing the caloric expenditure of cardio and strength training, without taking into account the essence of what we need from the training. Although calorie expenditure during cardio training can be doubled, in strength mode it is longer, 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 for relatively easy, fast and correct weight loss!
Why do you need a trainer in the process of losing weight?
When you hear phrases like "5 best exercises for glutes" or "full body exercise to burn fat", etc. , these are just abstractions and allegories that help describe one of the tools in one of the exercises. And in order to lose weight, maintain weight and create a beautiful body for many years, we must first talk about a training program. It should include the periodization of strength training to volume, and weight progression, and various exercises for the same muscle group at different inclines, and different loads on different muscle groups due to the characteristics of the figure and the development of various functional abilities. .
To do this, I recommend finding a professional trainer who is deeply immersed in the subject, has experience with similar tasks, and will help you avoid injury from self-studying with incorrect technique. Well, if your trainer turns out to be a charismatic specialist who can not only competently work with your body, but also provides the necessary psychological support and motivation, then this is 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 a suitable 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 if this athlete himself 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 do the necessary couple of repetitions, which will give the long-awaited effect of losing weight for a long time. Well, if it is not related to sports, then it is very difficult to create a program for yourself and establish a technique, as evidenced by the examples of many people who regularly exercise in the gym on their own and have not even achieved any results even. average in creating 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 it. I'll just say: if you don't get enough sleep, then the effect of your training efforts is almost halved and nutritional failures are sure to follow, preventing you from losing weight easily and correctly. Our muscle fibers are restored during sleep, and if there was little time for sleep, then the muscles did not recover and therefore did not grow. And we have discovered that the presence of muscles in the body is the key to a beautiful figure.
The rate of weight loss once and for all
Optimal weight loss is 1. 5 to 3 kg per month. I am of course talking about pure fat. You need to understand that losing 2 kg per month is very good, although a girlfriend lost 7 kg per month, and this is a bad result. Here more means worse! He left quickly and will be back soon. A slow pace is preferable for permanent weight loss. Why am I focusing on this? Because you must 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 slimming program and I asked her: "What's wrong? ". She replied, "I only lost 5kg from your training, it's so little. . . " Alone! Imagine that a woman shed 5 kg in a month, and if in a year, it will be 60 kg! Few?
Be wise and think long term! Take two years to properly lose weight and create an ideal figure, and during this period you will be able to achieve amazing results, and most importantly, having achieved the result, maintain your weight. You can drop 2-3 dress sizes in the first six months, but the rest of the time will be spent creating proportion and relief.
Plus! Don't focus on the weight. You can stand for a long time, and then sharply show minus 1-2 kg. This is due to the peculiarity of fat loss. Ultimately, you only need to worry about losing pure fat. An ordinary one-centimeter tape can serve as a reference at home. And professionally: caliber or diagnosis of body composition.
Lose weight correctly with problems with hormones
If you are aware of hormonal problems, then 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.
And if you need to lose weight quickly for a trip to the sea?
To understand whether or not you will, compare short-term and long-term weight loss strategies, and decide if this journey is worth another hormonal surge for your body and then gaining back a few more pounds. Or do you prefer to lose weight correctly and forever?
If it's still worth it, then the advice is common: a big deficit and a lot of training. Exhausting cardio workouts will help best of all. An excellent and more effective result is given by HIIT training, as well as EMS training with a program that uses the same high-intensity method.