7 STEPS OF PROPER WEIGHT LOSS

Source: haibunda.com

According to statistics, only 19% of dieters fail to lose weight and keep the result. Perhaps you are familiar with the situation when the kilograms shed with such difficulty came back literally in a

matter of weeks. What are we doing wrong, what nuances are we not taking into account? It turns out that proper weight loss consists of 7 stages, and only their combination gives a stable and guaranteed result.

Stage 1 - motivation

It will seem strange to you, but most people do not lose weight because they do not want to, that is, they have no motivation. Answer yourself right now to the question - "Why do I need a slender body?". But really why? Because it's fashionable, and fashion is everything to you? Because you are in love, and your chosen one loves slim? Because it's hard for you to climb stairs, and there is no elevator in the house? Because you love sex but are embarrassed to get naked in front of a man?

Each of us has his own motive, but it must be mandatory. Moreover, such that the thought of it leads to joyful excitement, so that the anticipation of the result sweeps away all doubts on the way. To do this, psychologists advise you to find a photograph of a young lady whose figure you like, stick your own instead of her face and hang it in the most prominent place. So your goal will always be in front of your eyes, and you will always remember what you are trying for.

Stage 2 - daily routine

Many people are unable to lose weight due to disruption of the sleep-wake cycle. At night, growth hormone is produced in the body, it destroys adipose tissue and promotes the growth of muscle tissue. If a person does not sleep at night, then growth hormone is not produced enough, and the process of losing weight slows down.

In addition, it has been found that physical activity immediately after waking up in the morning is 10-15% more effective at burning fat than at any other time of the day. Therefore, it is very important to normalize your daily routine - wake up from 6:00 to 8:00 in the morning, do exercises 15 minutes after getting up, be sure to have breakfast 15 minutes after it ends, and go to bed from 22:00 to 00:00 in the evening.

Stage 3 - physical activity

Many people do not lose weight due to a lack of muscle mass. The body simply has nowhere to spend the accumulated fat mass. In addition, physical activity normalizes metabolism, which is often disturbed with excessive body weight.

Therefore, physical activity should be mandatory, and not in the form of light exercises, but in the form of special training. The type of physical activity must be selected, not only in accordance with one's own preferences, but also based on the general condition of the body (in particular, the cardiovascular system and joints).

Stage 4 - habits

There are bad habits (alcohol, smoking, overeating...) and good habits (eg walking to work, climbing stairs without an elevator, walking outdoors before going to bed...). Your task is to get rid of bad habits, and to accustom yourself to good ones.

It is not worth changing one to the other abruptly, everything needs gradualness, then the result will be long and reliable. Psychologists say that any action becomes a habit after 2-3 weeks of daily repetition. So make two lists: habits to give up and habits to start. And work on each for 2-3 weeks.

Stage 5 - diet

Proper nutrition for weight loss should be frequent - 5-6 times a day. Moreover, breakfast should be 1-1.5 hours after waking up, and the last meal should be 4 hours before bedtime. Most of the calories should come from the main meals (breakfast, lunch and dinner), and the three additional snacks (between breakfast and lunch, lunch and dinner, dinner and sleep) should be light. For example, if you get up at 8:00 and go to bed at midnight, then the diet might be as follows: 9:00 - breakfast, 11:00 - snack, 13:00 - lunch, 15:00 - snack, 18:00 - dinner, 20:00 - snack.

Stage 6 - Diet

Nutrition, first of all, should be balanced: carbohydrates - 60%, proteins - 16%, fats - 24%. Moreover, proteins and fats should be not only vegetable, but also animal. In addition, the diet should contain a sufficient amount of vitamins, minerals and trace elements.

Carbohydrates should be low glycemic, as they make you feel full longer and speed up your metabolism. For example, sea fish and chicken fillet speed up metabolism by 40%, nuts should be replaced with bran, grapes with grapefruit, fruit juice with green tea.

Now about calories. Safe weight loss is no more than 4 kg per month. What is it connected with?

The adipose tissue of our body is a kind of endocrine gland. With the loss of excess fat, the body needs time to restructure the work of the endocrine system. A sharp weight loss can lead to hormonal disruptions, in particular changes or a complete cessation of the menstrual cycle.

Nephroptosis (prolapse of the kidneys). The kidneys are held in place by the fat capsule. With a sharp decrease in weight, there is an equally sharp decrease in adipose tissue in the body, including kidney adipose tissue. The kidneys can drop 10-15 cm, causing additional problems, such as pyelonephritis - inflammation of the kidneys.

Problems of the cardiovascular system. With a sharp reduction in food intake, the intake of nutrients is also reduced. And a lack of, for example, potassium can provoke heart rhythm disturbances. For this reason, it becomes clear why it is so important to monitor the adequacy of the intake of vitamins, minerals and trace elements in the body.

Sagging skin. With a sharp loss of fat, the skin does not have time to rebuild, wrinkles appear. True, this problem occurs in those who lose weight exclusively by diet, not including physical activity.

Proper weight loss should be, above all, safe. Therefore, the reduction of daily calories should be gradual. Subtract your desired weight from your current weight. If the difference is less than 10 kg, then multiply the desired weight by 30. If the difference is more than 10 kg, then subtract 10 kg from the current weight and multiply by 30.

For example, if your weight is 65 kg, and you want to lose weight to 57 kg, then 57x30 = 1710 kcal. This is your daily calorie intake. If your weight is 80 kg, and you want to lose weight up to 57 kg, then (80-10) x30 = 2100 kcal. This is your norm for a while until you lose weight up to 70 kg. Then you will reduce it to (70-10)x30 = 1800 kcal, and after that to 1710 kcal.

Stage 7 - body composition control

Unfortunately, it often happens that we lose weight not due to body fat, but due to muscle mass. This can have a number of negative consequences. Therefore, in addition to weighing, it is necessary to measure the circumference of the waist, hips and arms. If the weight is gone, and the volumes are not reduced (or reduced too little), then you are losing weight due to muscle mass, and such weight loss will lead to a rapid return of weight in the future, and even with an additive.

Even better, bioempidancemetry is a body composition analysis that will show exactly how much fat you have, how much water, how much muscle, and due to which you are losing weight.

Compliance with all 7 stages of weight loss will allow you to lose weight smoothly, effectively, safely and forever.