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 the diet.The nutritionist's task is to respond to difficulties during weight loss continuously.However, weight loss has certain stages 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 will find a high protein supply, not everyone reacts to carbohydrates well in all meals.After several years, I know that everyone needs a real weight loss plan first and foremost.
The weight loss method affects lifestyle, genetic conditions, habits or health problems.Everyone loses their weight differently, which doesn't mean they can't get some common elements.
I want to show these general elements.Weight loss stages, which are almost always repeated during the mass reduction diet.Try to check what stage you are now!
Weight loss stages
Stage 1: Weight Loss Plan
In cooperation with a nutritionist, it defines the goal of losing weight and the time you will reach it.Plan your menu and regular training, taking into account your 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 predict 100% reliable as the body will respond to a change in eating habits.
Step 2: The initial phase (about 4 weeks)
Its body weight drops quickly.The end of the weight appears up to 1-2 kg less a week.This is the most common scenario at the beginning of a decline in the diet.It turns out that the first two weeks do not fall a drop of adipose fabric.Then, using a moderately low diet, a change in body composition begins. Losing weight is not just a decrease in body weight, but first of all a decrease in fat.
Step 3: Phase phase (about 8 weeks)
The speed of weight loss decreases.You lose 0.5-1 kg per week in adipose fabric.The duration of this stage is conditional.The more obese you have at first, the more this stage lasts.
Step 4: Plato phase (up to 4 weeks)
The weight loss ceases.This is a normal stage that passes spontaneously.It is important that your nutritionist alert him about this.The plateau lasts a maximum of 4 weeks.If, after this period, body weight does not begin to decrease again, additional measures should be considered (for example, an increase in physical activity).The worst thing you can do is to immediately reduce calorie content at the beginning of the plateau and add very intense physical activity.You will not pull you for a long time, and the effect will be worse than expecting, because the speed of main metabolism will decrease.
Step 5: slow reduction phase (for the goal)
Body weight decreases about 0.5 kg per week.Constantly, straight to the goal ...
Step 6: Body weight stabilization (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 (even 1-1.5 kg) due to fluctuations in the body content in the body.Body weight also reacts to the monthly cycle phase.For this reason, do not panic when the weight indicates an extra kilogram.Note whether the weight gain is maintained or there are traces the next day.If you last more than 2 weeks, do body composition analysis and make sure it is fat.
Step 7: Diet skirt (4-8 weeks)
A gradual increase in the number of calories (+ 100-200 kcal / week) for the caloric caloric norm.This is a very complicated stage that requires close cooperation with a nutritionist. Dietary exit is associated with emergency observation of the body's reaction. At this stage, you, as a rule, are well aware of the functioning of the body, so it is not as difficult as it seems.The most important thing is not to lose a way out of the diet and return to the caloric diet!
Step 8: Keeping the body weight reduced
For the longest possible time :). Remember that the stay in a diet for weight loss of the state of absence during reduction only differs in the amount of food. The frequency of food does not change, you do not stop taking care of your high nutritional value, does not give up.For this reason, it is very important from the beginning to do real long -term solutions.
I hope my tips on proper weight loss will help you.Many do not know this and make many mistakes.You can share this article so that everyone can lose weight with competence.See you))))))))))