When I start a diet for weight loss, I know that there will be a predictable course.Predictable, but with the degree of uncertainty, because each person reacts differently to a change in nutrition.The nutritionist's task is to continuously react to difficulties in weight loss.Nevertheless, weight loss has certain phases that are repeated in almost 90% of people.It is known what they mean and what will happen.
How does the nutrition work?
There is no universal diet for weight loss.Not everyone needs 5 meals, they can eat 4, they can and 3. Not everyone finds a high supply of protein, not everyone reacts well to carbohydrates in every meal.After a few years, I know that everyone first needs a real plan for weight loss.
The weight loss method influences lifestyle, genetic conditions, habits or health problems.Everyone loses different weight, which does not mean that they cannot catch some common elements.
I would like to show you these general elements.Stages of losing weight, which are almost always repeated during the nutrition of mass reduction.Check in which phase you are in!
Stages of losing weight
Level 1: Weight loss plan
In cooperation with a nutritionist, set the goal of losing weight and the time in which you will achieve 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 change with the duration of the reduction diet.One person is not a calculator, they cannot predict with 100% confidence of how the body reacts to a change in food habits.
Level 2: The initial phase (approx. 4 weeks)
Your body weight falls quickly.The weight tip is up to 1-2 kg less per week.This is the most common scenario at the beginning of a decline in nutrition.It happens that the first 2 weeks do not drop a drop of adipose tissue.The use of a moderately low energy diet then begins to change the composition of the body. The weight of the weight is not just a decrease in body weight, but first a decrease in fat.
Level 3: phase phase (approx. 8 weeks)
The speed of weight loss slows down.You lose 0.5-1 kg per week in the adipose tissue.The duration of this phase is conditional.The more obesity you have at the beginning, the longer this phase takes.
Level 4: Platonphase (up to 4 weeks)
Weight loss stops.This is a normal phase that fits spontaneously.It is important that your nutritionist warns you against it.The plateau takes a maximum of 4 weeks.If the body weight does not decrease again after this time, additional measures should be taken into account (e.g. an increase in physical activity).The worst thing you can do is to reduce the calorie content at the beginning of the plateau and add very intensive physical activity.You won't pull it long, and the effect will be worse than waiting because the speed of the main metabolism decreases.
Level 5: Slow reduction phase (the goal)
The body weight decreases by about 0.5 kg per week.Constantly right on the goal ...
Level 6: Stabilization of body weight (at least 4 weeks)
The body weight remains stable with small variations (+/- 1 kg).Remember that the body weight is never a point.The point is not that the dream is 57 kg, even if I don't know what!The body weight changes during the day (even 1-1.5 kg) due to fluctuations in the water content in the body.The body weight also reacts to the phase of the monthly cycle.For this reason, panic when the weight shows one kilogram more.Watch whether weight gain is maintained or there are no traces the next day.If it takes longer than 2 weeks, carry out the analysis of the body composition and check whether it is fat.
Step 7: exit from the diet (4-8 weeks)
A gradual increase in the calorie number (+ 100-200 kcal / week) to the calorie norm of the calorie diet.This is a rather complicated stage in which close cooperation with a nutritionist is required. The outcome of the nutrition is associated with emergency observation of the body's reaction. At this stage, they are usually aware of the functioning of the body, so it is not as difficult as it seems.The most important thing is not to miss a way out of nutrition and return to the calorie diet!
Level 8: maintaining body weight
As long as possible :). Remember that the condition of the stay on a diet for weight loss from the absence state during the reduction differs only in the amount of food. The frequency of the food does not change, they do not stop taking care of their high diet and do not give them up.For this reason, it is very important from the start to create real solutions in the long run.
I hope my tips on the right weight loss will help you.Many do not know about it and make a lot of mistakes.You can share this article so that each can lose weight competently.We see)))))))))