When I start a diet for weight loss, I know that there will be an approximate course.Forced, but with a degree of uncertainty, because each person reacts differently to a change in diet.The nutritionist's work is to respond to difficulties during weight loss on the ongoing basis.Nevertheless, weight loss consists of some stages that are repeated in about 90% of people.It is worth knowing what they mean and what will happen.
How does diet work?
There is no universal diet for weight loss.Not everyone needs 5 food, you can eat 4, you can and 3.Not all will get a high supply of protein, not everyone reacts well to carbohydrates in every meal.After many years, I know that everyone needs, first of all, a real plan of weight loss.
The method of losing weight affects 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 this common element.Weight -losing stages, which are almost always repeated during the diet of large -scale decrease.To see this, see what stage you are now!
Weight loss
Step 1: Weight loss plan
In collaboration with a nutritionist, set a goal of losing weight and when you will achieve it.Keeping your lifestyle in mind, plan your menu and regular training.Remember that the notion you accept in the beginning will not be final and the deficiency will change with a period of diet.A person is not a calculator, you cannot predict with 100% belief how the body will respond to a change in food habits.
Step 2: Early stage (about 4 weeks)
Your body weight falls rapidly.The tip of the weight is less visible to 1-2 kg per week.This is the most common scenario at the beginning of a dietary fall.It happens that the first 2 weeks do not leave a drop of fat tissue.Then, using a slight low energy diet, the body structure begins to change. Losing weight is not only a decrease in body weight, but first, fat deficiency.
Step 3: Step phase (about 8 weeks)
Weight loss speed slows down.You lose 0.5-1 kg per week in fat tissue.The duration of this phase is conditional.The more obesity you have in the beginning, the longer this stage is.
Step 4: Plato Phase (up to 4 weeks)
Losing weight stops.It is a common phase that passes away spontaneously.It is important that your nutritionist warns you about it.The plateau lasts for a maximum of 4 weeks.If the body weight does not begin again after this time, additional measures should be considered (for example, increased physical activity).The worst thing you can do can immediately reduce calorie content at the beginning of the plateau and add very intense physical activity.You will not pull it for a long time, and the effect will be worse than waiting, as the main metabolic speed will decrease.
Stage 5: Slow reduced phase (for target)
Body weight decreases by about 0.5 kg per week.Constant, right to target ...
Stage 6: Stabilization of body weight (at least 4 weeks)
Body weight remains stable with small changes (+/- 1 kg).Remember that body weight is never a point.The issue is not that the dream is 57 kg, even if I don't know what!The body weight (even 1–1.5 kg) is converted into the day due to fluctuations in the amount of water in the body.Body weight also reacts to the stage of the menstrual cycle.For this reason, do not panic when the weight will indicate one kilogram more.See if weight gain is maintained or there are no marks the next day.If it lasts for more than 2 weeks, analyze the body structure and check if it is fat.
Step 7: Exit the diet (4-8 weeks)
Heritative increase in the number of calories (+ 100–200 kcal / week) in calorie diet calorie criteria.It is a rather complex stage that requires close cooperation with the nutritionist. The exhaust from the diet is associated with emergency observation of the body's response. At this stage, you are well aware of the functioning of the body, as a rule, so it is not as difficult as it may look.The most important thing is to get out of the diet and return to calorie diet!
Stage 8: Maintaining low body weight
As long as possible :). Remember that the condition of living on a diet for weight loss from the condition of absence during deficiency varies only in the amount of food. The frequency of food 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 to create a real solution in a long time.
I hope my suggestions on proper weight loss will help you.Many do not know about this and many make mistakes.You can share this article so that everyone can reduce their weight competently.See you again)))))))))