What makes us lose weight
To begin with, let’s figure out how the process of losing weight occurs? So, in order to lose weight, we need to form a calorie deficit. That is, you need to spend more calories than you get. You can form a calorie deficit in two ways: by eating and exercising. There is a 3rd one that complements food and fitness and is not a separate weight loss option: extra-workout activity (your favorite 10,000 steps).
Where to start or most importantly
So, where to start? First of all, choose a weight loss strategy for yourself, defining your goals. If you want to be at the resort in a month and, having sucked in your stomach, take a couple of beautiful pictures for Instagram or conquer the man of your dreams, then you can risk all your health, because it does not cost you anything while it is there! Fast weight loss came up just for you! Get ready for a serious stress for the body! Sit on the “Dukan”- and in a month you will pour out 4-5 kg of water, 2-3 kg of fat and muscle mixed.
If you are ready to lose weight once and for all, then let’s figure out together why this strategy is right and what result you will come to.
Calorie deficit
Let’s start with the food. Any diet from the Internet is a huge calorie deficit, cutting food from your, for example, the usual 2300-2500 to 1000 kcal per day. The food itself is of little importance in them. The point of any diet is to create the maximum deficit. Accordingly, the greater the deficit, the faster the process of losing weight.
But a large deficit is primarily a violation of the hormonal background and a high risk of breakdowns.
In a long-term weight loss strategy, the calorie 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 threshold of a healthy norm 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 due to subcutaneous fat. The optimal weight loss formula is 3 weeks of deficit, followed by 3 weeks of retention. That is, the first 3 weeks you eat 200-400 kcal less than your daily norm, then 3 weeks you eat the daily norm. But do not exceed it! It is important. We lost a couple of kg. Then a new circle: deficit-retention. And so on until you find the desired numbers. I do not recommend sitting on the deficit without holding, as there will be breakdowns that will demotivate you to do this important thing, which will definitely turn your life 180 degrees.
How to calculate your rate?
Everyone has it individually. And when it comes to a deficit of 200 kcal-it is important not to make a mistake with the norm. To this end, nutritionists and nutrition experts have formulas based on your measurements. But if it is not possible to pass such testing, then it is easiest to listen to your body through observations. Try to eat 3 clean meals a day for a few days (cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil in half) and observe changes in weight, as well as 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 calculating the daily calorie intake for 1-2 weeks and observing the weight, which is unlikely to change for the worse, you will calculate your daily norm. This data will be exactly your body, which is very important.
What is there in this case?
All the information chaos about what to eat to lose weight, and how to wave your leg so that you have a rounded fifth point — is nothing but the content of fitonyashek for the same fitonyashek, who have a lot of free time to run around the shops and look for chia seeds for lunch. Ordinary people who work for 8 or more hours, raise children, and 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 KBZHU is very convenient. But the most important thing in the matter of losing weight is that you do not get tired of these containers after a couple of weeks and you would not give up an important undertaking. If you are used to chatting with colleagues during your lunch break in your favorite dining room, do not deny yourself this pleasure! Now you can find everything everywhere. The main thing is to be able to choose! Remember that the most important principle of effective weight loss is that you should be comfortable. You should not feel like an outcast, choking on lentils in the kitchen, when everyone is going to a friendly group for lunch.
Food ration
How do you still make up your diet? In the process of losing weight, only the calorie deficit matters, and not your diet (for a healthy person)! You can eat chocolate and burgers and still lose weight. But if you replace a delicious high-calorie meal with a “proper” one (we are not talking about a low-calorie one), saturation occurs much faster and the diet proceeds more comfortably. And the right food is the one that feeds your muscles, which has all the nutrients you need, which does not lead you to breakdowns and helps to start the acceleration of metabolic processes.
Can I eat after six?
There is no difference at what time of day you will eat. The recommendation not to eat after 6 is due to the fact that in this case you skip one meal, which automatically cuts your diet by 25 -30%, thereby forming a calorie deficit – and you start to lose weight. If you have already formed a deficit, you can eat at a convenient time for you.
Choosing a workout
So, after you have adjusted the nutrition, you should understand 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 I’m sure you’re wondering why so many people have been going to the gym for years and are still far from ideal, or why there are so many obese people at marathon races.
Muscles for girls
Why do we, girls, need muscle mass, you may ask. Well, at least in order to eat more and not get better. With good muscle mass, you can afford to eat your favorite foods, and in a solid amount.
And most importantly, you need muscle mass if you want to have a beautiful body. Pay attention to people with the same weight and different percentages of muscle and fat mass. 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? Just fat has a loose structure and visually a small 50-kilogram girl can resemble a plump Thumbelina. A juicy muscular lady of 60-65 kg will be the perfect model for underwear.
Power vs. Cardio
Why is it that priority is given to strength training? But because only with them can we grow the muscle mass that is so necessary for a beautiful body. Cardio, on the contrary, burns along with fat and muscle. And they have many contraindications and negative effects on the process of losing weight. Cardio makes you very hungry, which leads to disruptions in the diet and causes terrible discomfort if we are in short supply. Also, cardio leads to sharp spikes in cortisol, which negatively affects the process of losing weight.
Why do you need a coach
When you hear phrases like” The 5 best butt exercises “or” Fat – burning Full-body workout, ” etc., it’s just an abstraction and an allegory that helps describe one of the tools of one of the workouts. And to create a beautiful body for many years, we must first of all go about the training program. It should include both the periodization from strength to volume training, and the progression of weights, and various exercises for the same muscle group under different slopes, and different loads on different muscle groups due to the characteristics of the figure, and the development of various functional skills. To do this, I recommend finding a professional coach who is deeply immersed in the topic, has experience with similar tasks and will help you avoid injuries from independent training 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 also give the necessary psychological support and motivation, then this is 90% of success in the process of your transformation.
Please note that when a professional athlete prepares for a competition, he must have a coach, even if this athlete can easily prepare other people for the competition. This is so, because it is very difficult to train yourself, even for a professional. We feel sorry for ourselves and under-perform the necessary couple of repetitions, which will give the long-awaited effect. Well, if you are not related to sports, then it is very difficult to create a program and put the equipment, which is proved by the examples of many people who regularly practice in the gym on their own and have not achieved any even average results in creating the desired figure.
Important points that are often ignored
It’s a dream. A lot has been written and said about this. I will just say that if you do not get enough sleep, the effect of your efforts in training is reduced by almost half and there are always disruptions in nutrition. Our muscle fibers are restored during sleep, and if there was not enough time for sleep, then the muscles did not recover, and therefore did not grow. And we have found out that the presence of muscles in the body is the key to a beautiful figure.
The rate of weight loss
Optimal weight loss is 1.5-3 kg per month. It is, of course, about pure fat. You should understand that losing 2 kg in a month is very good, although Tanya’s girlfriend lost 7 kg in a month – and this is a bad result. Here, more means worse! Why do I focus 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 the matter?” She replied: “I only lost 5 kg from your training, it’s so little…” Just! Just imagine that a woman has lost 5 kg in a month, and if for a year, it will be 60 kg! Not enough?