When I start the diet I need to lose weight, I know there will be a predictable course.It is predictable, but with the degree of uncertainty, because everyone responds differently to the change in their diet.It is the task of a nutritionist to respond constantly to difficulties.However, there are certain sections of weight loss, which 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, eat 4 and 3.After several years, I know that everyone needs, first and foremost, the real plan of weight loss.
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.The stages of weight loss, which were almost always repeated during mass reduction.See to check which stage you are now!
Stages of weight loss
Stage 1: Weight Loss Plan
In cooperation with your nutritionist, set the goal of losing weight and time to reach time.Design the menu and regular workout, taking into account your lifestyle.Keep in mind that the assumptions adopted at the beginning are not final and will change with the duration of the reduction diet.One is not a calculator, with 100% confidence you cannot predict how the body responds to changes in eating habits.
Section 2: The initial phase (about 4 weeks)
Your body weight falls quickly.The tip of weight is less than 1-2 kg per week.This is the most common scenario at the beginning of the diet.Sometimes the first 2 weeks do not fall off a drop of fat tissue.Then, using moderately low -energy diets begins to change the composition of the body. Losing weight is not only a decrease in body weight, but above all a decrease in fat.
Section 3: Phase phase (about 8 weeks)
The speed of weight loss slows down.It loses 0.5-1 kg per week in the adipose tissue.The duration of this section is conditional.The more obesity at the beginning, the longer this section lasts.
Stage 4: Plato phase (up to 4 weeks)
Weight loss will cease.This is a normal section that goes spontaneously.It is important for the nutritionist to warn about it.The plateau lasts up to 4 weeks.If the body weight does not start to decline again after this time, further measures should be taken into account (such as increasing physical activity).The worst thing you can do is immediately reduce your calorie content at the beginning of the plateau and add very intense physical activity.It will not be pulled for a long time and the effect will be worse than waiting because the speed of the main metabolism is reduced.
Stage 5: Slow Dembering Phase (for target)
Body weight decreases by about 0.5 kg per week.Continuous, better for the goal ...
Section 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, even if I don't know what!Body weight changes during the day (up to 1-1.5 kg) due to fluctuations in the body's water content.Body weight also responds to the monthly cycle phase.Therefore, do not panic if the weight indicates several kilograms.See whether weight gain is sustainable or there is no trace the next day.If it lasts for more than 2 weeks, perform the composition of the body and make sure it is fat.
Step 7: Exit from diet (4-8 weeks)
Compared to the calorie diet, the gradual increase in calories (+ 100-200 kcal / week).This is a rather complex section that requires close cooperation with a nutritionist. Exit from diet results in an emergency observation of the body's reaction. At this stage, we are generally aware of the functioning of the body, so it is not as difficult as it seems.The most important thing is not to miss the way out of your diet and return to your calorie diet!
Stage 8: To maintain a reduced body weight
As long as possible :). Keep in mind that the condition of the diet due to the weight loss is different from the absence in the amount of food during the reduction. The frequency of meals does not change, does not stop taking care of the high nutritional value, do not give up.Therefore, from the beginning, it is very important to make real solutions in the long run.
I hope my tips on the right weight loss help.Many do not know about this and make many mistakes.You can share this article to lose weight in a competent way.See)))))))))))