When I start a diet for weight loss, I know there will be a predictable course.Predictable, but with the degree of uncertainty because each person responds differently to a change in diet.The task of the nutrition physiologist is to respond to difficulties during weight loss continuously.Nevertheless, weight loss has certain stages that are repeated in almost 90% of people.It is worth knowing what they mean 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. Not everyone finds a high supply of protein, not everyone responds well to carbohydrates in each meal.After several years, I know that everyone needs a real plan for weight loss first and foremost.
The method of losing weight affects the lifestyle, genetic conditions, habits or health problems.Everyone loses weight differently, which does not mean that they cannot catch some ordinary elements.
I will show you these general elements.Phases of losing weight, which are almost always repeated during the diet with mass reduction.Look to check which step you are on now!
Phases of losing weight
Step 1: Weight loss plan
In collaboration with a nutrition physiologist, set the goal of losing weight and the time you want to achieve it.Plan your menu and regular training taking into account your lifestyle.Remember that the assumptions you accept at first are not final and will change with the duration of the reduction died.A person is not a calculator, you cannot predict with 100% confidence how the body will respond to a change in eating habits.
Step 2: The initial phase (approximately 4 weeks)
Your body weight drops rapidly.The tip of the weight shows up to 1-2 kg less per week.This is the most common scenario at the beginning of a fall in the diet.It happens that the first 2 weeks do not fall a drop of adipose tissue.Then using a moderately low energy diet begins a change in the composition of the body. Losing weight is not only a decrease in body weight, but first and foremost a decrease in fat.
Step 3: Phase Phase (approx. 8 weeks)
The speed of the weight loss is slowing down.You lose 0.5-1 kg per day.Week in adipose tissue.The duration of this step is conditional.The more obesity you have in the beginning, the longer this step will.
Step 4: Plato Phase (up to 4 weeks)
Weight loss ceases.This is a normal phase that passes spontaneously.It is important that your nutrition physiologist warns you about it.The platform lasts a maximum of 4 weeks.If the body weight after this time does not begin to fall again, further measures should be considered (for example, an increase in physical activity).The worst thing you can do is immediately reducing calorie content at the beginning of the plate and adding very intense physical activity.You won't pull it for a long time and the effect will be worse than waiting because the speed of the main metabolism falls.
Step 5: Slow Reduction Phase (to the target)
Body weight decreases by approx.0.5 kg per week.Constant, right to the target ...
Step 6: Stabilization of body weight (at least 4 weeks)
Body weight remains stable with small variations (+/- 1 kg).Remember that body weight is never a point.The point is not that the dream is 57 kg, though I don't know what!Body weight changes during the day (even 1-1.5 kg) due to fluctuations in water content in the body.Body weight also responds to the phase of the monthly cycle.For this reason, do not panic when the weight indicates a kilogram more.See if weight gain is maintained or there are no traces the next day.If it lasts longer than 2 weeks, do the analysis of the body composition and check if it is fat.
Step 7: Exit from the diet (4-8 weeks)
A gradual increase in the number of calories (+ 100-200 kcal / week) to the caloric worm for the calorid.This is a rather complicated phase that requires close collaboration with a nutrition physiologist. The output of the diet is associated with the emergency observation of the body's reaction. At this point, you are usually good aware of the body's function, so it is not as difficult as it may look.The most important thing is not to miss a way out of the diet and return to the calorid!
Step 8: Maintaining Reduced Body Weight
As long as possible :). Remember that the state of residence on a weight loss diet from absence state under reduction is only different in the amount of food. The frequency of eating does not change, you do not stop taking care of your high nutrition value, does not give up.For this reason, it is very important from the very beginning to make real solutions in the long term.
I hope my tips for proper weight loss will help you.Many people do not know about this and make many mistakes.You can share this article so everyone can competently lose weight.See you)))))))))))