When I started a diet to lose weight, I knew that there would be a course that could be predicted.It can be predicted, but with uncertainty, because each person reacts differently with a change in diet.The task of nutrition experts is to meet the difficulties in the process of continuous weight loss.However, weight loss has certain stages repeated at nearly 90% of people.It is worth knowing what they mean and what will happen.
How to work diet?
There is no universal diet to lose weight.Not everyone needs 5 meals, you can eat 4, you can and 3. Not everyone will find a high source of protein, not everyone reacts well with carbohydrates at every meal.After a few years, I know that people need it, first of all, a real weight loss plan.
The method of weight loss affects lifestyle, genetic conditions, habits or health problems.Everyone loses weight differently, which does not mean that they cannot catch some common factors.
I want to show you these common elements.The stages of weight loss, almost always repeated in the diet reduced in volume.Find a way to check which stage you are now!
Weight loss phase
Stage 1: Weight loss plan
Collaborate with a nutritionist, set the weight loss goals and the time you will achieve it.Make a menu planning and regular training to your lifestyle.Remember that the assumptions that you accept from the beginning are not final and will change over time of the diet.A person is not a computer, you cannot predict with 100% confidence in how the body will react to changes in food habits.
Stage 2: Initial period (about 4 weeks)
Your body weight drops rapidly.The end of the weight displayed up to 1-2 kg less per week.This is the most popular scenario when starting to reduce diet.It occurs that the first 2 weeks do not reduce a drop of fat tissue.After that, use a moderate low energy diet, a change in the body's composition. Losing weight not only reduces body weight, but first, reduces fat.
Stage 3: Phase phase (about 8 weeks)
The speed of weight loss slowed down.You lose 0.5-1 kg per week in adipose tissue.The time of this period is conditional.The more obese at the beginning, the longer the stage lasts.
Stage 4: Plato phase (maximum 4 weeks)
Weight loss ended.This is a normal period to overcome naturally.It is important that your nutritionist warns you about it.The plateau lasts up to 4 weeks.If after this time, the body weight does not begin to decrease again, it is advisable to consider additional measures (for example: an increase in physical activity).The worst thing you can do is to immediately reduce the calories at the top of the plateau and add a very intense physical activity.You will not pull it for a long time, and the effect will be worse than waiting, because the speed of the main metabolic process will decrease.
Stage 5: Slow down phase (to target)
The body weight decreases by about 0.5 kg per week.Continuous, true to the goal ...
Stage 6: Stable body weight (at least 4 weeks)
The body weight remains stable with small variants (+/- 1 kg).Remember that body weight is never a point.The problem is not a dream of 57 kg, even if I don't know anything!The body weight changes during the day (even 1-1.5 kg) due to the oscillation in the water content in the body.The body weight also reacts to the period of the monthly cycle.For this reason, no panic when weight will indicate a more kilogram.See whether weight gain is maintained or no trace the next day.If it lasts more than 2 weeks, analyze the body component and check if it is fat.
Step 7: Exit the diet (4-8 weeks)
The gradual increase in calories (+ 100-200 kcal / week) compared to the calorie norms of the calories.This is a fairly complicated stage that requires close cooperation with a nutritionist. The exit from the diet is related to the emergency observation of the body's reaction. At this stage, you, according to the regulations, are aware of the body's activity, so it is not as difficult as it seems.The most important thing is not to miss out of the diet and return to the calorie diet!
Stage 8: Maintain reduced body weight
As long as possible :). Remember that staying in a diet to lose weight from the absence during a decrease in the amount of food. The frequency of meals does not change, you are constantly taking care of high nutritional value, do not give up.For this reason, it is very important from the beginning to implement real solutions for a long time.
I hope my advice about the appropriate weight loss will help you.Many people do not know about this and make many mistakes.You can share this article so that people can lose weight fluently.See you)))))))))