When I start a weight loss diet, I know there will be a predictable course.Predictable, but with the degree of uncertainty, because each person reacts differently to a change in food.The task of the nutritionist is to respond to difficulties during weight loss on a continuous basis.However, weight loss at certain stages that are repeated in almost 90% of people.It is worth knowing what they want to say and what will happen.
How does the diet work?
There is no universal diet for weight loss.Not everyone needs 5 meals, you can eat 4, you can and 3. Everyone will not find a high protein supply, not everyone reacts well to carbohydrates at each meal.After several years, I know that everyone needs, first of all, 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 it cannot catch certain common elements.
I want to show you these general elements.The steps of weight loss, which are almost always repeated during the diet of mass reduction.Look for to check at which step you are now!
Weight loss steps
Step 1: Weight loss plan
In cooperation with a nutritionist, set the goal of losing weight and the time you will succeed.Plan your menu and regular training taking into account your lifestyle.Remember that the assumptions you accept at the start are not final and change with the duration of the reduction scheme.A person is not a calculator, you cannot predict with 100% confidence how the body will react to a change in eating habits.
Step 2: The initial phase (about 4 weeks)
Your body weight falls quickly.The point of weight appears up to 1-2 kg less per week.This is the most common scenario at the start of a drop in food.Sometimes the first 2 weeks do not drop a drop of adipose tissue.Then, using a moderately ineffective diet, a change in the composition of the body begins. Losing weight is not only a decrease in body weight, but first of all, a decrease in fats.
Step 3: phase phase (about 8 weeks)
The speed of weight loss slows down.You lose 0.5 to 1 kg per week in the adipose tissue.The duration of this step is conditional.The more obesity you have at first, the longer this step lasts.
Step 4: Plato phase (up to 4 weeks)
Weight loss ceases.It is a normal stadium that passes spontaneously.It is important that your nutritionist warns you.The tray lasts a maximum of 4 weeks.If after this time, body weight does not start to decrease, additional measures must be taken into account (for example, an increase in physical activity).The worst thing you can do is immediately reducing the contents of the calories at the start of the tray and adding a very intense physical activity.You will not take it for a long time and the effect will be worse than waiting, because the speed of the main metabolism will decrease.
Step 5: slow reduction phase (to the goal)
The body weight decreases by approximately 0.5 kg per week.Constantly, until the objective ...
Step 6: Stabilization of body weight (at least 4 weeks)
The body weight remains stable with small variations (+/- 1 kg).Remember that body weight is never a point.The fact is not that the dream is 57 kg, even if I don't know what!The body weight changes during the day (even 1-1.5 kg) due to fluctuations in the water content in the body.The body weight also reacts to the phase of the monthly cycle.For this reason, do not panic when the weight will indicate one more kilogram.Look if the weight gain is maintained or there are no traces the next day.If it lasts more than 2 weeks, analyze the body composition and check if it is greasy.
Step 7: Get out of the diet (4-8 weeks)
A gradual increase in the number of calories (+ 100-200 kcal / week) to the caloric standard of the calorie diet.It is a fairly complicated stage that requires close cooperation with a nutritionist. The release of the regime is associated with the emergency observation of the reaction of the body. At this stage, you, as a rule, are well aware of the functioning of the body, so it is not as difficult as it may seem.The most important thing is not to miss a way to get out of the diet and return to the calorie diet!
Step 8: Maintain a reduction in body weight
During as long as possible :). Remember that the state of stay in a diet for the weight loss of the state of absence during the reduction differs only by the quantity of food. The frequency of the 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 from the start to make real long -term solutions.
I hope my advice on appropriate weight loss will help you.Many do not know it and make a lot of mistakes.You can share this article so that everyone can lose weight with competence.See you soon))))))))))