Why is it that diets don't work or don't work as promised, and people can go to the gym for years and their figures don't change? Our heroine knows how to lose weight properly and for a long time and is ready to reveal all the secrets to you. Just read carefully!
I haven't gained any weight for a year now 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'm not gaining as much weight as I used to!
My clients that I have approached stopped dieting and skipping cardio a week before the holidays, and chose the right weight loss strategy, because 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 to have received the inoculation of truth from endless commercials about quick results for life!
If you're currently on another diet, then go 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 understand how the weight loss process takes place? So, in order to lose weight, either slowly or quickly, we need to create a caloric 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 3rd one that complements food and fitness and is not a special option for quick and permanent weight loss: extra training activity (your favorite 10, 000 steps).
How to lose weight: calorie 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 in the gym more than you ate. And in fact, in the second case you will lose weight, the other thing is that it will not necessarily be fast and correct.
And what exactly you will lose, the waist or the butt, is not known. The result is unpredictable. In both cases. But what and what to do to lose weight forever and keep it off? Unfortunately, it is not written in the recommendations for any diet.
As they say: "When you lose weight, you realize that you are not loved because you were fat, but because you were a fool! ""In this joke, I found a deep meaning related to the process of losing weight and the state you end up in as a result.
Lose weight forever: diet or lifestyle?
So where do you start? First of all, choose a weight loss strategy for yourself by defining your goals. If you want to be at a resort in a month and, after crawling into your stomach, take some nice pictures for social media or win the man of your dreams, then you can risk all your health, because it won't cost you anything while there! Fast weight loss is just for you! Get ready for serious stress on your body! Take "Dukan" - and in a month you will throw out 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: to lose weight properly and permanently or to lose weight quickly?
If you are ready to lose weight once and for all, let's figure out together why this strategy is right and what kind of result you will get.
Calorie deficit options to help you lose weight permanently
Let's start with the food. Every diet on the internet is a huge calorie deficit, cutting your food from your usual 2300-2500 to 1000 kcal per day, for example. Food itself is of little importance. The purpose of any diet is to create a maximum deficit. Consequently, the bigger 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 caloric deficit should be small - 200, maximum 400 kcal per day. Never lower 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 caloric deficit and proper work in the gym, you start losing pounds precisely because of subcutaneous fat. The optimal weight loss formula is 3 weeks of deprivation followed by 3 weeks of retention. That is, for the first 3 weeks you eat 200 - 400 kcal less than your daily dose, and then for 3 weeks you eat the daily amount. But don't exceed it! It is important. Lost a couple of kilos. Then a new round: deficit - retention. And so until you get the desired numbers.
Since the body does not experience excessive stress in this case, we get the opportunity to lose weight once and for all and keep that weight in the future. I do not recommend sitting on a deficit without a deduction, because there are possible disorders that demotivate you on this important thing, which will definitely turn your life around by 180 degrees.
How to correctly calculate calorie intake for weight loss?
Each one is individual. And when it comes to a deficit of 200 kcal, it is important not to make a mistake with the norm. In this regard, nutritionists and nutritionists have formulas based on your measurements. But if it is not possible to pass such testing, 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 each) and observe changes in weight, and also count the amount of food.
It's very hard to overeat with such a basket of food if you don't add sugar and a tasty sauce or start frying everything. After counting your daily calorie intake for 1-2 weeks and tracking your weight, which is unlikely to change for the worse, you will calculate your daily rate. These data will be exactly your body, which is very important in order to lose weight properly and for a long time!
Then you will take 200-400 kcal from this norm to create a deficit. Moreover, 200 is better than 300 or 400!
What to eat to lose weight?
All the information chaos about what to eat to lose weight, and how to swing your leg to round your fifth point, is nothing more than phyton content for those same phyton who have a lot of free time to run around the shops and look for chia seeds for lunch. But this is too complicated a way to lose weight easily and correctly.
Ordinary people who work 8 or more hours, raise children, deal with other important issues, simply do not have the time and opportunity to lead such a lifestyle. Carrying a container of food with you to work is cool, ordering ready-made food with normal KBJU is very convenient. But the most important thing in the matter of competent weight loss is that you do not get tired of these dishes in a few weeks and you would not give up on an important undertaking. If you are used to chatting with colleagues during lunch in your favorite dining room, indulge in this pleasure! Now you can find everything everywhere. The main thing is that you can choose!
Remember that the most important principle of effective weight loss is once and for all - you should be comfortable. You don't have to feel like an outcast choking on lentils in the kitchen when everyone else is at lunch.
Diet for permanent weight loss
How do you even plan your diet? In the process of losing weight, only the caloric deficit is important, not your diet (in 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 about low-calorie), satiety happens much faster, and the diet is more pleasant, and you lose weight faster, and the weight is easier to maintain. And the right food is the one that nourishes your muscles, which has all the necessary nutrients, which does not lead you to breakdowns on the way to the desired "forever weight loss" and helps to speed up metabolic processes.
BJU formula for proper weight loss
Let us remind you that BJU:
- 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 was melting before my eyes when I increased my carbohydrate intake! Yes, yes, pasta and cereals every day - while minus 16 kg of clean fat! This question is individual, you won't find any formula in the table, you have to 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 caloric deficit, but a balanced diet will help you start the necessary processes to lose weight and keep it off. Sometimes cutting carbs towards protein will throw your appetite off balance, and you'll crave chocolate. The main principle that you must remember in order to lose weight once and for all: every meal should contain protein, fat, and carbohydrates. And the goal should be to form correct eating habits.
Nutrition is a food culture that helps their development. To understand your eating habits a little better, you should turn to specialized literature or thematic sites: author's methods and systems, dozens and hundreds of blogs of other authors and trainers. Since everyone is professional to a different degree, it makes sense not to immediately rush to fulfill all the instructions, but carefully evaluate what is proposed and listen to yourself!
The nutrients themselves are very important for restoring "hormones". A person with hormonal disorders needs the help of a nutritionist. Without such a 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 yourself. Do not complicate this process for yourself, otherwise you will stop the weight loss process without achieving results! The fact that you will be counting calories for a while is already very emotionally complex. Start simple if it is not possible to put together a menu from an expert. Keep your carbs balanced at 70% complex and 30% fast. Protein in the amount of 1-1. 5 g per kilogram of your weight (varies depending on the volume of your training) and fat is the minimum amount. But don't overdo it with fat-free food, you definitely need fat! 5% fresh cheese is excellent for fat content, it is completely in line with the rules of effective long-term weight loss.
Change the ratio of BJU according to different formulas and observe when you tolerate the 200 kcal deficit 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 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 one meal, which automatically shortens your diet by 25-30%, thus forming a caloric deficit - and you start losing weight. If you have already formed a deficit, you can eat at a time that suits you and it will not prevent you from losing weight properly.
It is not recommended to eat two hours before going to bed, as this negatively affects the recovery process. Well, in general, metabolic processes slow down in humans after 4 p. m. , hence the support for the opinion that one should not eat after six. But they're slowing down - that doesn't mean they're stopping, it's just that working towards your long-term weight loss goal is going slower. This is the 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!
Training selection
So, after you have established a diet, it is worth sorting out the training: which program to choose, which load, which 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 don't reach the ideal, or why there are so many overweight people running marathons.
The choice of sports and activities should be related to your goals. If you are thinking about how to create a beautiful body, permanently lose weight and maintain weight, then 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 afford to 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 maintain weight in the future. Pay attention to people with the same weight and different percentages of muscle and fat mass. A girl with good muscle mass of 60 kg looks much slimmer and more attractive than a girl with 50 kg, but with a small percentage of the same muscle mass. What is that? It's just that the fat has a loose structure and visually a little girl of 50 kilograms can look like a plump Palčić. 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 only with them we can increase muscle mass, which is 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 eating disorders and brings terrible discomfort if we are in a deficit. And we remember that stress makes it difficult to finally lose weight once and for all! Also, cardio leads to sharp spikes in cortisol, which negatively affects the weight loss process.
But people are used to directly comparing calorie expenditure in cardio training and strength training, without taking into account the essence of what we need from training. Although calorie expenditure during cardio training can be twice as high, it is longer in strength mode, calories are burned during the day after strength training. And most importantly - cardio has nothing to do with the growth of muscle mass, which is so necessary to lose weight relatively easily, quickly and properly!
Why do you need a weight loss coach?
When you hear phrases like "5 best butt exercises" or "Full body fat burning exercise" etc. , these are just abstractions and allegories that help describe one of the tools of one of the training sessions. And in order to lose weight, maintain weight and create a beautiful body for many years, first of all we need to talk about the training program. It must include periodization from 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 different functional skills.
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 injuries from learning on your own 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 provide the necessary psychological support and motivation, then this is 90% success in the process of your transformation.
In general, psychological support is extremely important in order to lose weight once and for all, especially for those who have just given up on numerous diets that promise rapid weight loss and choose the appropriate 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 competition, he always has a coach, even if this athlete can easily prepare other people for competitions. This is because it is very difficult to train even as a professional. We are sorry and we do not do enough repetitions, which will give the long-awaited effect in order to lose weight for a long time. Well, if you are not connected to sports, then it is very difficult to make a program for yourself and set up a technique, as evidenced by the examples of many people who regularly work out in the gym on their own, and have not even achieved any average results in creating the desired figure.
Important points that are often overlooked when you want to lose weight fast
This is a dream. Much has been written and said about this. I'll just say: if you don't get enough sleep, then the effect of your training efforts is almost cut in half, and nutritional failures will certainly follow, preventing you from losing weight easily and properly. Our muscle fibers regenerate during sleep, and if there was little time to sleep, then the muscles did not recover, and therefore did not grow. And we 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. 5-3 kg per month. I'm talking, of course, about pure fat. You have to understand that losing 2 kg per month is very good, although the girl lost 7 kg per month - and that is a bad result. Here more means worse! Gone quickly and will be back soon. For permanent weight loss, a slow pace is preferable. 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 diet, did not want to extend the weight loss program, so I asked her: "What happened? "She replied: "I only lost 5 kg from your training, that's so little. . . " Just! Just imagine that a woman lost 5 kg in a month, and if in a year, then it will be 60 kg! Little?
Be careful 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, after achieving the result, maintain your weight. In the first six months, you can reduce by 2-3 clothing sizes, but the rest of the time you will spend on creating proportions and relief.
And further! Don't focus on weight. It can stand for a long time, and then sharply show minus 1-2 kg. This is due to the specifics of fat loss. In the end, you should only care about losing pure fat. An ordinary centimeter tape can serve as your home reference. And professionally - calipers or diagnostics of body composition.
Lose weight properly with hormone problems
If you are aware of hormonal problems, go to a nutritionist who will restore your hormonal level. And as a result, weight loss will be a side effect. After that, you will be able to independently balance your diet, lose weight and maintain it.
And if you need to lose weight quickly for a trip to the sea?
To figure out whether to do it or not, compare short-term and long-term weight loss strategies and decide if this journey is worth another hormonal spike for your body and gaining back a few extra pounds. Or do you prefer to lose weight properly and permanently?
If it's still worth it, then the advice is simple: a big deficit and a lot of training. Exhausting cardio workouts will help best. An excellent and most effective result is given by HIIT training, as well as EMS training according to a program that uses the same high-intensity method.