When I start a diet for weight loss, I know there will be a predictable course.Expected, but with the degree of uncertainty, as each person responds differently to dietary changes.The task of the dieter is to constantly respond to difficulties in weight loss.Nonetheless, there are certain levels of weight loss that repeats almost 90% of people.It is worth knowing what they think and what will happen.
How does a diet work?
There is no universal diet for weight loss.Not everyone needs 5 meals, you can eat 4, you can and 3. Not everyone will find a large amount of protein, not everyone responds well to carbohydrates at each meal.Several years later, I know that everyone, first of all, needs a real weight loss plan.
The weight loss method 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 these general elements.Weight losing stages that are almost always repeated during the weight loss diet.Watch to check which stage you are now!
The stages of weight loss
Stage 1: Weight loss plan
In collaboration with a nutritionist, set the goal of losing weight and time you will achieve it.Plan your menu and regular training based on lifestyle.Remember that the assumptions you accept at the beginning are not final and will change with the duration of the reduction diet.A person is not a calculator, you cannot with 100% confidence to predict how your body will respond to changes in food habits.
Stage 2: Initial phase (about 4 weeks)
Your body weight is rapidly decreasing.The end of the weight is up to 1-2 kg less a week.This is the most common scenario at the beginning of a diet reduction.It happens that the first 2 weeks do not cut a drop of adipose tissue.Then, using a moderate low -energy diet, changes in the body composition begin. Losing weight is not only for weight loss but first fat loss.
Stage 3: Phase phase (about 8 weeks)
Weight loss slows down.You lose 0.5-1 kg per week in adipose tissue.The duration of this stage is conditional.The more obesity you have at the beginning, the longer this stage lasts.
Stage 4: Plato phase (up to 4 weeks)
Weight loss ends.This is an ordinary stage that goes spontaneously.It is important that your nutritionist warns you about it.The plateau lasts no more than 4 weeks.If the weight of the body does not start to decrease again after this time, additional measures should be taken into account (eg increase in physical activity).The worst thing you can do is immediately reduce the calorie content of the plateau at the beginning and add very intense physical activity.You will not wear it for a long time, and the effect will be worse than waiting, as the main rate of metabolism will decrease.
Stage 5: Slow reducing phase (to target)
Body weight decreases by about 0.5 kg per week.Constantly, true to the goal ...
Stage 6: Stabilization of body weight (at least 4 weeks)
Body weight remains stable with slight variations (+/- 1 kg).Remember that body weight never makes sense.The thing is not that the dream is 57 kg, even if I don't know what!The weight of the body changes during the day (even 1-1.5 kg) due to fluctuations in the water content of the body.Body weight also responds to the monthly cycle phase.For this reason, do not bend when the weight indicates a kilogram more.Watch whether weight gain is maintained or there are no feet the next day.If it lasts more than 2 weeks, do the body composition analysis and check that it is fat.
Step 7: Exit from diet (4-8 weeks)
Gradual increase in calories (+ 100-200 kcal per week) to calorie calorie intake.This is a fairly difficult stage that requires close cooperation with a nutritionist. Exit from the diet is associated with emergency observation of the body's reaction. At this stage, you usually know well your body, so it's not as difficult as it might seem.The most important thing is not to miss the way out of the diet and return to the calorie diet!
Stage 8: Reduced body weight maintenance
As long as possible :). Remember that staying in a stay in weight loss from the absence of a state of reduction is only different with the amount of food. Eating frequency 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 express realistic solutions in the long run from the outset.
I hope my advice on the proper weight loss will help you.Many do not know about it and make many mistakes.You can share this article so everyone can lose weight competently.See)))))))))))))))