Why don't diets work or work as promised and people can go to the gym for years but 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!
It's been a year since I gained weight again after another weight loss by the 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 weight like I used to!
My clients that I've reached out to have stopped dieting and skipping cardio a week before the holidays and have chosen 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 that they received a vaccination of the truth from the endless advertising for a quick result for life!
If you're currently on another diet, go make yourself a bigger sandwich and come back to read this article all the way through! 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 happens? So in order to lose weight, whether 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 third that complements food and fitness and is not a separate option for fast and permanent weight loss: additional training (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 at the gym more than you ate. And in reality, and in another case, you will lose weight, another thing is that it is not necessarily fast and right.
And what exactly you will lose weight, the waist or the buttocks, is unknown. The result is unpredictable. In both cases. But what to do and what to do to lose weight forever and keep it 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 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 with as a result.
Lose weight forever: diet or lifestyle?
So where do we start? First, choose a weight loss strategy for yourself by determining your goals. If you want to be at a resort in a month and, after pulling out your stomach, take some beautiful photos for a social network or conquer the man of your dreams, then you can risk all your health, because it will not cost you everything while there! Fast weight loss is right for you! Get ready for serious stress on the body! Get on "Dukan" - and in one month you will shed 4-5 kg of water, 2-3 kg of fat and mixed muscles. 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 ripe to lose weight once and for all, then let's find out together why this strategy is right and what 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, reducing food from your usual 2300-2500 to 1000 kcal per day, for example. Food itself is of little importance. The point 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 high risk of crashes, so it is unlikely that you will be able to lose weight forever.
With a long-term weight loss strategy, the caloric 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 16.
With a small calorie deficit and proper work in the gym, you begin to lose weight precisely because of subcutaneous fat. The optimal formula for weight loss is 3 weeks of deficit, then 3 weeks of retention. That is, the first 3 weeks you eat 200 - 400 kcal less than your daily norm, then for 3 weeks you eat the daily norm. But don't overdo it! It's important. I've lost a few pounds. Then another round: deficit - retention. And so on until you get the numbers you want.
Since the body in this case does not experience excessive stress, we get a chance to lose weight once and for all and keep this weight in the future. I do not recommend sitting on a deficit without a deduction, as there are possible disturbances that demotivate you from doing this important thing that will definitely turn your life 180 degrees.
How to calculate calorie intake to lose weight correctly?
Everyone 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 in half) and watch the changes in weight and also count the amount of food.
It's very hard to overeat with such a food basket if you don't add sugar and delicious sauce or start frying everything. After counting the daily calorie intake for 1-2 weeks and watching the weight, which is unlikely to change for the worse, you will calculate your daily norm. These data will be exactly your body, which is very important to lose weight correctly and for a long time!
Then you will take 200-400 kcal from this norm to create a deficit. What's more, 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 wave your leg so that your fifth point is rounded is nothing more than the content of fitonias for the same fitonias who have a lot of free time to run around the shops andlook 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. Bringing a container of food with you to work is great, ordering ready-made food with a normal KBJU is very convenient. But the most important thing in the matter of competent weight loss is that these containers do not get tired after a few weeks, and you will not give up on an important undertaking. If you are used to chatting with colleagues at lunch in your favorite dining room, indulge in this pleasure! Now you can find everything everywhere. The main thing is to be able to choose!
Remember that the most important principle for 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 for permanent weight loss
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 food with "correct" food (not to mention low-calorie), satiety becomes much faster and the diet is more convenient, you lose weight faster and the weight is more easily maintained. And the right food is the one thatfeeds your muscles, which has all the necessary nutrients, which does not cause you to crash on the way to the cherished "weight loss forever" and helps to start the acceleration of metabolic processes.
BJU formula for proper weight loss
Recall that BJU is:
- squirrels
- fats
- Carbohydrates
BJU's formula is also different for everyone. Someone comfortably perceives the reduction of fat and the increase of 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 - until minus 16 kg of pure fat! This question is individual, you will not 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 with a calorie deficit, but a balanced diet will help start the necessary processes for losing weight and keeping it off. Sometimes cutting carbs to protein will unbalance your appetite and you'll crave chocolate wildly. The main principle that you must remember to lose weight once and for all: in each of your meals there must be proteins, fats and carbohydrates. And the goal should be the formation of proper eating habits.
Nutrition is a culture of nutrition that helps in 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 they are all professionals to varying degrees, it makes sense not to rush to immediately follow all the instructions, but to carefully evaluate what is offered 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 necessary. 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 give up on the process of losing weight without achieving a result! The fact that you will 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 70% complex and 30% fast. Protein in the amount of 1-1. 5 g per kilogram of weight (varies depending on the volume of training), and fat is a minimal amount. But don't overdo it with low-fat foods, you definitely need fat too! 5% cottage cheese is great for fat content, it is completely within the rules for effective long-term weight loss.
Change the ratio of BJU according to different formulas and watch yourself when you better tolerate a deficit of 200 kcal and when you lose weight.
Another question about nutrition on the way to the cherished "weight loss 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 reduces your diet by 25-30%, thus creating a caloric deficit - and you start to lose weight. If you have already formed a deficit, you can eat at a time convenient for you and this will not prevent you from losing weight properly.
It is not recommended to eat two hours before going to bed, as this adversely affects the recovery process. Well, in general, metabolic processes slow down in a person after 4: 00 p. m. , hence the support for the opinion that a person should not eat after six. But they slow down - it doesn't mean they stop, it's just that the work to achieve the long-term weight loss goal goes 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!
Choice of workout
So, having established the nutrition, it is worth sorting out the training: what program to choose, what load, what exercises and in general the type of fitness. There are many options, you can start from the 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 in marathon races.
The choice of sport and activity should be related to your goals. If you think about how to create a beautiful body, lose weight permanently and maintain your 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 substantial quantities.
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 of the same weight and different percentages of muscle and fat mass. A girl with good muscle mass of 60 kg looks much thinner and more attractive than a girl with 50 kg, but with a small percentage of the same muscle mass. Why so? It's just that fat has a loose structure, and visually a small 50-kilogram girl can look like a chubby 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 only with them we can increase the 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. Cardio really makes you want to eat, which leads to eating disorders and terrible discomfort if we're deficient. And we remember that stress makes it very 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 caloric expenditure for cardio and strength training without taking into account the essence of what we need from the training. Although caloric expenditure during cardio training can be twice as high, it is longer in strength mode, calories are spent 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 correctly!
Why do you need a weight loss coach?
When you hear phrases like "5 best butt workouts" or "Full body workout to burn fat" 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 your weight and create a beautiful body for many years, we must first of all talk about a training program. It should include periodization from strength to volume training, progression of weights and different exercises for the same muscle group at different slopes 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 injury from self-teaching 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 to lose weight once and for all, especially for those who have just abandoned numerous diets promising rapid weight loss and have chosen the right weight loss strategy. A lot of interesting information about this can be found in the books of psychologists.
Please note 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 because it is very difficult to train even as a professional. We feel sorry for ourselves and do not work the necessary few repetitions that will give the long-awaited effect to lose weight for a long time. Well, if you are not related to sports, then it is very difficult to create a program for yourself and set up a technique, which is proven by the examples of many people who regularly train in the gym on their own and have not even achieved even average results in creatingthe desired figure.
Important points that are often overlooked when you want to lose weight fast
This is a dream. Much has been written and spoken about this. I'll just say: if you don't sleep enough, then the effect of your efforts in training is almost half, and food crashes will certainly follow, preventing you from losing weight easily and properly. Our muscle fibers recover during sleep, and if there was little time to sleep, then the muscles do not recover and therefore do not grow. And we found that the presence of muscles in the body is the key to a beautiful figure.
The speed of weight loss once and for all
The optimal weight loss is 1. 5-3 kg per month. I'm talking, of course, about pure fat. You need to understand that losing 2 kg per month is very good, although a friend lost 7 kg per month - and this is a bad result. Here more means worse! Gone quickly and will be back soon. A slow pace is preferable to lose 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 nutrition, did not want to extend the weight loss program, and I asked her: "What's wrong? ""She replied: "I only lost 5 kg from your training, it's so little. . . " Only! Just imagine that a woman lost 5 kg in a month, and if in a year, then it will be 60 kg! Few?
Please be sensible and think long term! Take two years to lose weight properly and create an ideal figure, and during this period you will be able to achieve stunning results, and most importantly, once you have achieved the result, you will keep the weight off. You can reduce 2-3 sizes of clothes in the first six months, but the rest of the time will be spent on creating proportions and relief.
And further! Don't focus on weight. It can stand for a long time and then suddenly show minus 1-2 kg. This is due to the specifics of fat loss. In the end, you only need to care about pure fat loss. A simple centimeter tape can serve as your home reference. And professionally - caliper or diagnostics of body composition.
Lose weight properly for hormone problems
If you are aware of hormonal problems, then go to a nutritionist who will restore your hormonal levels. And as a result, weight loss will be a side effect. Then you will be able to independently balance your nutrition, lose weight and maintain weight.
And if you need to quickly lose weight for a trip to the sea?
To find out if you will 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 then gaining back a few extra pounds. Or would you rather lose weight properly and permanently?
If it's still worth it, then the advice is simple: a big deficit and lots of training. Strenuous cardio workouts will help best. An excellent and most effective result is given by HIIT training, as well as EMS training with a program using the same high-intensity method.