When I start a diet for weight loss, I know there will be a predictable course.Predictable, but with the degree of uncertainty, because everyone reacts differently to a change in the diet.The task of the nutrient is to respond to difficulties during weight loss on an ongoing basis.However, there are certain steps by weight loss performed again in almost 90% of people.It is worth knowing what they mean and what will happen.
How does the diet work?
There is no universal diet for losing weight.Not everyone needs 5 meals, you can eat 4, you can and 3. Not everyone gets a high protein supply, not everyone reacts well with carbohydrates in every meal.After several years, I know that everyone needs, first of all, that it is a real weight loss plan.
The method of losing weight affects lifestyle, genetic conditions, habits or health problems.Everyone loses weight in a different way, which does not mean that they cannot catch some common features.
I would like to show you these general elements.Steps of losing weight, repeatedly reduced during the mass diet.Look at your step now!
Steps of losing weight
Step 1: Weight loss plan
In conjunction with a nutrition, set the target to lose weight and achieve the time you achieve it.Plan your menu and regular training taking into account your lifestyle.Remember that the assumptions you accept at the beginning are not final and that they change with the length of the reduced diet.A person is not a calculator, you can not predict with 100% confidence how the body will respond to a change in food habits.
Step 2: First step (about 4 weeks)
Your body weight falls quickly.The top of the weight shows up to 1-2 kg less a week.This is the most common case at the beginning of the reduced diet.It happens that the first 2 weeks does not drop a drop of fat tissue.Then, using a relatively low -energy diet, a change begins with the composition of the body. Not only does body weight reduce it to lose weight, but firstly, reduce fat.
Step 3: Step step (about 8 weeks)
The speed of weight slows weight.You lose 0.5-1 kg per week in fat tissue.The length of this phase is conditional.The more obesity you have at the outset, the longer this step lasts.
Step 4: Plato Step (up to 4 weeks)
Weight loss ends.This is a normal step that goes spontaneously.It is important that your nutrition gives you a warning about it.The plateau lasts a maximum of 4 weeks.If, after this time, the body weight does not begin to decrease again, further measures should be considered (for example, an increase in physical activity).The worst thing you can do is to reduce calorie content immediately at the beginning of the platform and add the -Dian physical activity.You will not pull it for a long time, and the effect will be worse than wait, as the speed of the main metabolism will decrease.
Step 5: Reduced Step slow (to target)
Body weight reduces about 0.5 kg per week.Always, right to target ...
Step 6: Stabilize body weight (at least 4 weeks)
The stable body weight remains with small variations (+/- 1 kg).Remember that body weight is never a point.It is not the point that the dream is 57 kg, even if I do not know what!The body weight changes during the day (even 1-1.5 kg) due to fluctuations in water content in the body.Body weight also reacts with the monthly cycle stage.For this reason, do not worry when the weight shows more kilograms.Watch for weight gain or have any tracks the next day.If it lasts longer than 2 weeks, analyze the composition of the body and check whether it is fat.
Step 7: Exit from the diet (4-8 weeks)
Gradually increase the number of calories (+ 100-200 kcal / week) a calorie calorie norm norm.This is a relatively complex step that requires close cooperation with a nutrition. The way out from the diet is associated with emergency observation of the body reaction. At this point, you, as a rule, are well aware of the functioning of the body, so it is not as difficult as it seems.The most important thing is that it will not lose a way out of the diet and return to the calorie diet!
Step 8: maintain a reduced body weight
As far as possible :). Remember that there is no difference between the state of stay on a diet for weight loss from the absence situation during the reduced and the amount of food. The frequency of eating does not change, you do not stop taking care of your high nutritional value, do not give up.For this reason, it is very important from the beginning to make real solutions in the long term.
I hope my tips for proper weight loss will help you.Many people don't know about this and they make a lot of mistakes.You can share this t -section so that everyone can lose weight competently.See you))))))))