When I started a diet for weight loss, I knew that there would be a predictable course.It can be predicted, but with a level of uncertainty, as everyone responds differently to changes in the diet.The task of nutrition is to respond to difficulties during continuous weight loss.However, weight loss has a certain level that is repeated in almost 90% of people.Need to know what they mean and what will happen.
How does the diet work?
There is no universal diet for weight loss.Not everyone needs 5 servings, you can eat 4, you can and 3. Not everyone will get a high supply of protein, not everyone responds well to carbohydrates in each meal.After a few years, I know that everyone needs, first of all, the real plan of weight loss.
Weight loss methods affect lifestyle, genetic conditions, habits or health problems.Everyone loses weight differently, which does not mean that they cannot catch some common elements.
I want to show you these general elements.The level of weight loss, which is almost always repeated during the mass reduction diet.Look to check your level now!
Weight loss level
Level 1: Weight Plan
Working with nutritionists, set the goal of losing weight and time where you will achieve it.Plan your regular menu and training by taking into account your lifestyle.Remember that the assumptions you receive at first are not final and will change with a reduction diet period.Someone is not a calculator, you cannot predict with 100% confidence in how the body will respond to changes in food habits.
Level 2: Initial phase (about 4 weeks)
Your weight falls quickly.Weight ends show up to 1-2 kg less week.This is the most common scenario at the beginning of a diet.It happened that the first 2 weeks did not drop a drop of adipose tissue.Then, using a relatively low energy diet, changes in the body composition begin. Weight loss is not only a weight loss, but first, a decrease in fat.
Stage 3: Phase Phase (about 8 weeks)
The speed of weight loss slows down.You lose 0.5-1 kg a week in adipose tissue.This stage period is conditional.The more obesity you have at first, the longer this level lasts.
Level 4: Plato phase (up to 4 weeks)
Weight loss stopped.This is a common level that passes spontaneously.It is important that your nutritionist warns you about it.The highlands last for a maximum of 4 weeks.If after this time the weight does not start to decline, additional steps should be considered (for example, an increase in physical activity).The worst thing you can do is reduce your calorie content at the beginning of the plateau and add very intense physical activity.You will not attract it for a long time, and the effect will be worse than waiting, as the main metabolism will decrease.
Level 5: Phase reduces slow (to goal)
Weight decreases about 0.5 kg a week.Always, right for the goal ...
Level 6: Weight Stabilization (at least 4 weeks)
Weight is stable with small variations (+/- 1 kg).Remember that weight is never a point.The point is not the dream 57 kg, though I don't know what!Weight changes during the day (though 1-1.5 kg) due to fluctuations in the water in the body.Weight loss also responds to the monthly cycle phase.For this reason, do not panic when weight will show more pounds.Watch whether the weight gain is maintained or there is no trace the next day.If it lasts longer than 2 weeks, do body composition analysis and check if fat.
Step 7: Get out of the diet (4-8 weeks)
Gradually increase in calories (+ 100-200 kcal / week) to calorie diet norms.This is a very complicated stage that requires close cooperation with a nutritionist. Out of diet is associated with anxiety observation of the body's reaction. At this stage, you, as a rule, are aware of the function of the body, so it is not so difficult as it may appear.The most important thing is not to miss the way out of the diet and return to the calorie diet!
Level 8: Maintain reduced weight
As long as possible :). Keep in mind that the dietary stay for weight loss from the absence during the reduction is only different in the amount of food. Frequency of eating does not change, you do not stop maintaining high nutritional value, do not give up.For this reason, it is very important from the beginning to make a real solution in the long run.
I hope my tips on the right weight loss will help you.Many do not know about this and make a lot of mistakes.You can share this article so that everyone can lose weight efficiently.See you))))))))