Why don't diets work or work as promised and people can go to the gym for years but their figure doesn't change? Knowing how to lose weight properly and for a long time, our heroine is ready to reveal all the secrets to you. Just read carefully!
I haven't gained weight in a year after losing weight again to the sea. All the time I eat my favorite food after 6: 00 p. m. and sometimes after 11: 00 p. m. I eat a lot. But I'm not getting as fat as I used to!
My clients I contacted stopped dieting and cardio a week before the holidays and decided on the right weight loss strategy as they aim to lose weight forever. They no longer fret that they are slowly losing weight (2 kg per month), they are glad that through endless advertising they received an inoculation of the truth about a quick result for life!
If you're currently on a different 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 calorie deficit
First, let's figure out how the process of losing weight works. So, in order to lose weight, whether slowly or quickly, we need to create a calorie deficit. That means you have to expend more calories than you get. There are two ways to create a calorie deficit: food and exercise. There's also a third that complements food and fitness and isn't a separate option for losing weight quickly and permanently: extra workout activity (your favorite 10, 000 steps).
Lose weight: calorie deficit
That means you can reduce eating to the required deficit and start losing weight without going to the gym. Or you eat chocolates and train in the gym more than was eaten. And in fact, and in another case, you will lose weight, another thing is that it will not necessarily be quick and correct.
And what exactly you 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 in the recommendations for a diet.
As the saying goes, "when you lose weight, you realize you weren't loved because you were fat, but because you were a fool! ""In this joke I found a deep meaning connected to the process of losing weight and the state it puts you in.
Lose Weight Forever: Diet or Lifestyle?
So where to start? First, choose a weight loss strategy for yourself by defining your goals. If you want to be in a resort in a month and after sucking your stomach take some nice photos for a social network or conquer the man of your dreams, you can risk all your health because it won't cost you anything until thenit is there! Fast weight loss is just for you! Get ready for serious body stress! Get on the "Dukan" - and in a month pour out 4-5 kg of water, 2-3 kg of fat and muscle mixed. Just remember that, as a rule, we have to decide what we want: lose weight properly and permanently or lose weight quickly?
If you're ready to lose weight for good, let's find out together why this strategy is right and what results you get.
Calorie deficit ways to lose weight permanently
Let's start with the food. Any diet on the internet is a huge calorie deficit, for example reducing your food from your usual 2300-2500 to 1000 kcal per day. The food itself is of little importance. Any diet is about creating a maximum deficit. The greater the deficit, the faster the weight loss process.
But a large deficit is primarily 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 to less than 1500 kcal! This is the lowest 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 depletion, then 3 weeks maintenance. That means the first 3 weeks you eat 200 - 400 kcal less than your daily dose, then eat the daily dose for 3 weeks. But don't exceed! It is important. Lost a few pounds. Then a new circle: deficit - retention. And so on until you get the numbers you want.
Since in this case the body does not experience excessive stress, we have a chance to lose weight once and for all and maintain this weight in the future. I don't recommend sitting on a deficit without a deduction because there can be disruptions that demotivate you to do this important thing that will definitely turn your life around 180 degrees.
How do I calculate my calorie intake to lose weight properly?
Everyone is individual. And with a deficit of 200 kcal, it is important not to fool yourself with the norm. In this regard, nutritionists and nutritionists have formulas based on your measurements. But when passing such tests is not possible, the easiest way is to listen to your body through observations. Try to eat clean foods (cereal, meat, fish, eggs, vegetables and 20g butter and vegetable oil in half) 3 times a day for several days and observe weight changes and also count the amount of food.
It is very difficult to overeat with such a food basket unless you add sugar, delicious sauce or fry everything. After counting daily calorie intake for 1-2 weeks and observing the weight, which is unlikely to worsen, calculate your daily rate. This data will be exactly your body, which is very important in order to lose weight properly and for a long time!
Then 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 this information chaos about what to eat to lose weight and how to wag your leg so that the fifth point rounds out is nothing more than the contents of phytonies for the same phytonies who have plenty of free time to browse the storesrun and look for chia seeds for lunch. But that's too complicated a way to lose weight easily and properly.
Ordinary people, working 8 hours or more, raising children, dealing with other important issues, simply do not have the time and opportunity to lead such a lifestyle. Taking a container of food to work is cool, ordering ready meals with a regular KBJU is very convenient. But the most important thing in relation to competent weight loss is that in a couple of weeks you would not get tired of these containers and would not give up an important undertaking. If you're used to chatting with co-workers at your favorite restaurant during your lunch break, treat yourself to this treat! Now you can find anything anywhere. The main thing is to be able to choose!
Remember that the main principle of effective weight loss once and for all - you should feel good. 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 even plan your diet? When losing weight, only the calorie deficit counts, not the diet (for a healthy person)! You can eat chocolate and burgers and still lose weight. But when you replace delicious high-calorie food with "real" food (we're not talking low-calorie), satiety occurs much more quickly, and the diet is more comfortable, and you lose weight faster and maintain it more easily. And the right food isthat which nourishes your muscles, that contains all the nutrients you need, that doesn't lead you to breakdowns on the path to the coveted "lose weight forever" and helps kick-start the acceleration of metabolic processes.
BJU formula to lose weight properly
Remember that BJU is:
- squirrel
- 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, pasta and muesli every day - minus 16 kg of pure fat! This question is individual, you will not find a single formula in the table, you will have to experiment with the menu until you find the perfect formula. In any case, you can lose weight quickly or slowly, but with a calorie deficit, but a balanced diet will help to start and maintain the necessary processes for losing weight. Sometimes cutting carbs in favor of protein will throw your appetite off balance and leave you craving 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, and fats, and carbohydrates. And the goal should be to develop the right eating habits.
Nutrition is a nutritional culture that helps to develop it. To understand your eating habits a little better, you should turn to specialized literature or thematic sites: author methods and systems, dozens and hundreds of blogs of other authors and coaches. Since they are all professional to varying degrees, it makes sense not to immediately fulfill all the instructions, but to carefully examine what is proposed and listen to yourself!
The nutrients themselves are very important for restoring the "hormone". For a person with hormonal disorders, the help of a nutritionist is required. Without such a consultation, it may not be possible to permanently lose weight and maintain the weight you have achieved.
If you are a relatively healthy person, you can balance your diet yourself. Do not complicate this process, otherwise you will end the process of losing weight without getting any result! The fact that you're going to be counting calories for a while is already very emotionally complex. Start simple if it is not possible to create a menu from a specialist. Keep the carbohydrate balance at a level of 70% complex and 30% fast. Protein at a rate of 1-1. 5g per pound of your weight (varies based on the amount of exercise you do) and fat is a minimum amount. But don't overdo it with fat-free foods, you definitely need fats too! 5% cottage cheese is great for fat content, it's well within the rules for effective weight loss for a long time.
Change the ratio of BJU according to different formulas and see for yourself when you tolerate a deficit of 200 kcal better and when you lose weight.
Another question about nutrition on the way to the cherished "lose weight once and for all"
can you eat after sixIt doesn't matter what time of day you eat. The recommendation to stop eating after 6 is because when you do, you're skipping a meal, which automatically cuts your diet by 25-30%, creating a calorie deficit - and you start to lose weight. If you have already created a deficit, you can eat at a time convenient for you, but this will not prevent you from losing weight properly.
It is not recommended to eat two hours before bedtime, as this will adversely affect the recovery process. Well, in general, metabolic processes in a person slow down after 4: 00 p. m. , 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 working, only to achieve the goal of losing weight for a long time is progressing more slowly. That's 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 and ate at 22: 00 - 23: 00 every night despite the metabolism!
Choosing a workout
So, having familiarized yourself with nutrition, it is worth sorting out the training: what program to choose, what load, exercises and, in general, the type of fitness. There are many ways you can start from interests. But you're probably wondering why so many people go to the gym for years and still fall short of ideal, or why there are so many obese people running marathons.
The choice of sport and activity should be based on your goals. If you are thinking about how to create a beautiful body, lose weight permanently and maintain your weight, then 70-80% of your activity should be 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 yourself. Well, at least to eat more and not get better. With good muscle mass, you can afford to eat your favorite foods, and in fixed amounts.
Well, and most importantly, muscle mass is needed if you want to have a beautiful body. It's easier to lose weight and keep it off in the future. Look for people of the same weight and different percentages of muscle and fat mass. A girl with a good 60 kg muscle mass looks much slimmer and more attractive than a 50 kg girl, but with a small percentage of the same muscle mass. Why so? It's just that fat has a loose structure, and a little 50-kilogram girl can visually resemble plump Thumbelina. And a juicy muscular lady of 60-65 kg will be an ideal model for underwear.
Lose weight the right way: strength vs. cardio
Why is strength training still a priority? But because we can only build muscle mass with them, 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 disruption in nutrition and causes terrible discomfort when we are short. And we remember that stress makes it very difficult to finally lose weight once and for all! Also, cardio leads to sharp jumps in cortisol, which negatively affects the weight loss process.
But people are used to frontally comparing the calorie expenditure of cardio and strength training without considering the essence of what we want from training. While cardio can burn calories twice as much, strength mode takes longer, calories are burned throughout the day after strength training. And most importantly - cardio has nothing to do with the growth of muscle mass, which is so necessary for losing weight relatively easily, quickly and correctly!
Why do you need a weight loss coach?
When you hear phrases like "5 Best Butt 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, first of all, let's talk about an exercise program. It must include periodization from strength to volume training and weight progression, as well as different exercises for the same muscle group with different inclinations and different loads on different muscle groups due to the characteristics of the figure and the development of different functional skills.
To do this, I recommend finding a professional trainer who will dive deep into the subject, have experience with similar tasks, and 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 work competently with your body, but can also provide the necessary psychological support and motivation, then that is 90% success in your transformation process.
In general, psychological support is extremely important in order to finally lose weight, especially for those who have just given up numerous diets that promise rapid weight loss and have decided on the right weight loss strategy. A lot of interesting information about this can be found in the books of psychologists.
Please note that a professional athlete always has a coach when preparing for a competition, even though that athlete himself can easily prepare other people for competitions. This is because even for a professional it is very difficult to train yourself. Feeling sorry for ourselves, we work on those necessary few repetitions that will have the long-awaited effect of losing weight for a long time. Well, if you are not involved in sports, then it is very difficult to create a program for yourself and set up a technique, as evidenced by the examples of many people who regularly train alone in the gym and not even no consistent average resultsachieved when creating the desired figure.
Important points that are often overlooked when trying to lose weight fast
This is a dream. Much has been written and said about this. All I'm saying is, if you don't get enough sleep, the effect of your training efforts is almost cut in half and you're bound to have nutritional meltdowns that prevent you from losing weight easily and properly. Our muscle fibers are regenerated during sleep, and when there was little time to sleep, the muscles did not recover and therefore did not grow. And we found that having muscles in your body is key to having a beautiful figure.
The rate of weight loss once and for all
The optimal weight loss is 1. 5-3 kg per month. I'm talking about pure fat, of course. You need to understand that losing 2 kg a month is very good, although a girlfriend lost 7 kg a month - and this is a bad result. Here, more means worse! Quickly gone and soon back. A slow pace is preferable to losing weight permanently. 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 the diet, did not want to extend the weight loss program, and I asked her, "What's wrong? "She replied, "I've only lost 10 pounds from your workout, it's so little. . . " Only! Imagine that a woman shed 5 kg in a month, and if in a year, then 60 kg! Little?
Please be careful and think long-term! Take two years to lose weight properly and create an ideal figure. During this time you can achieve amazing results and most importantly keep your weight after you get the result. You can lose 2-3 dress sizes in the first six months, but the rest of the time is spent creating proportions and relief.
And further! Don't focus on the weight. He can stand for a long time and then clearly show minus 1-2 kg. This is due to the peculiarity of fat loss. Ultimately, all you should care about is losing pure fat. An ordinary centimeter tape can serve you as a home reference. And professionally - calipers or body composition diagnostics.
Correct weight loss with hormone problems
If you are aware of any hormonal issues, see a nutritionist who will restore your hormone levels. And as a result, weight loss will be a side effect. After that, you can balance your diet, lose weight, and maintain your weight on your own.
And if you need to quickly lose weight for a trip to the sea?
To understand whether you will or not, compare short-term versus long-term weight loss strategies and decide if this journey is worth another hormonal boost for your body and then putting a few extra pounds back. Or would you rather lose weight properly and forever?
If it's still worth it, then the usual advice is: run a big deficit and train hard. Strenuous cardio workouts help best. An excellent and highly effective result is provided by HIIT training and EMS training with a program that uses the same high-intensity method.