When I started a diet to lose weight, I knew that there would be a predictable course.It can be predicted, but with a level of uncertainty, because everyone reacts differently to changes in the diet.The task of a nutritionist is to respond to difficulties during weight loss on an ongoing basis.However, weight loss has certain stages that are repeated at almost 90% of people.Worth knowing what it means and what will happen.
How does a 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 high protein supply, not everyone reacts well to carbohydrates at every meal.After a few years, I know that everyone needs, first -first, a real weight loss plan.
Methods of weight loss affect lifestyle, genetic conditions, habits or health problems.Everyone lost weight differently, which does not mean that they cannot capture some general elements.
I want to show you these general elements.Stages of weight loss, which is almost always repeated during the mass reduction diet.Look to check what stage you are now!
Stages of weight loss
Stage 1: Weight Loss Plan
In collaboration with nutritionists, set the goal of losing weight and time where you will achieve it.Plan your menu and routine training by considering your lifestyle.Remember that the assumptions you received at the beginning were not final and would change with the duration of the reduction diet.Someone is not a calculator, you cannot predict with 100% trust how the body will respond to changes in food habits.
Stage 2: initial phase (about 4 weeks)
Your weight dropped quickly.The weight of the weight appears up to 1-2 kg less per week.This is the most common scenario at the beginning of a diet decline.Incidentally the first 2 weeks did not drop a drop of adipose tissue.Then, using a fairly low energy diet, changes in body composition begin. Weight loss is not only weight loss, but first -first, decreased fat.
Stage 3: Phase Phase (about 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 stage is conditional.The more obesity you have at the beginning, the longer this stage takes place.
Stage 4: Plato phase (up to 4 weeks)
Weight loss stops.This is a normal stage that passes spontaneously.It is important that your nutritionist warns you about it.The plateau lasts a maximum of 4 weeks.If after this time body weight does not start to decrease again, additional steps must be considered (for example, increased physical activity).The worst thing you can do is immediately reduce calorie content at the beginning of the highlands and add very intense physical activity.You will not attract it for a long time, and the effect will be worse than waiting, because the speed of the main metabolism will be reduced.
Stage 5: Slow reducing phase (to destination)
Body weight is reduced by about 0.5 kg per week.Continue to continue, go straight to the goal ...
Stage 6: Stabilization of body weight (at least 4 weeks)
Body weight remains stable with small variations (+/- 1 kg).Remember that weight is never of use.The point is not because 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's water content.Body weight also reacts to the monthly cycle phase.For this reason, do not panic when weighing will show one kilogram more.Note whether weight gain is maintained or no trace the next day.If it lasts more than 2 weeks, do an analysis of body composition and check whether the fat is.
Step 7: Exit the diet (4-8 weeks)
Gradual increase in calories (+ 100-200 kcal / week) to calorie norms from a calorie diet.This is a rather complicated stage that requires close cooperation with nutritionists. Out of the diet is associated with emergency observation of the body's reaction. At this stage, you, as a rule, are well aware of body functions, so it's not as difficult as it seems.The most important thing is not to miss the way out of the diet and return to the calorie diet!
Stage 8: Maintaining a body weight that reduces
As long as possible :). Remember that the state of diet to weight loss from the state does not exist as long as the reduction is only different in the amount of food. The frequency of eating does not change, you do not stop caring for your high nutritional value, don't give up.For this reason, it is very important from the start to make a real solution in the long run.
I hope my tips on the right weight loss will help you.Many don't know about this and make many mistakes.You can share this article so that everyone can competent weight loss.See you))))))))))