When I started losing weight, I knew there would be a predictable course.Predictable, but due to the degree of uncertainty, everyone responds differently to changes in their diet.The task of nutritionists is to continue to lose weight.However, some stages of weight loss are repeated in nearly 90% of people.It's worth knowing what they mean and what will happen.
How does diet work?
There is no common weight loss diet.Not everyone needs 5 meals, you can have 4 meals and 3 meals.Not everyone will find a high supply of protein, and not everyone responds well to the carbohydrates in every meal.A few years later, I knew everyone needed a real weight loss plan.
Methods of losing weight can affect lifestyle, genetic status, habits, or health problems.Everyone has different weights, which doesn't mean they can't capture some common elements.
I want to show you these general elements.The weight loss phase is almost always repeated during the reduction.See which stage you are now!
Weight loss stage
Phase 1: Weight Loss Plan
Working with nutritionists, we set goals for weight loss and time-to-time.Think about your lifestyle, plan your menus and regularly train.Remember that the assumptions you accepted at the beginning are not final and will change as the duration of your diet is reduced.A person is not a calculator and you cannot predict 100% of the confidence to predict how your body copes with changes in food habits.
Phase 2: Initial Phase (approximately 4 weeks)
Your weight drops rapidly.The tip of the body weight is 1-2 kg less per week.This is the most common situation when dietary decline begins.It happens that there will be no drop of fat tissue in the first 2 weeks.Then, using a moderately low energy diet, changes in body composition begin. Weight loss not only loses weight, but also first of all, fat loss.
Phase 3: Phase phase (approximately 8 weeks)
The weight loss rate has been reduced.You lose 0.5-1 kg in fat tissue every week.The duration of this stage is conditional.The fatter you are at the beginning, the longer this stage lasts.
Stage 4: Plato Stage (up to 4 weeks)
Stop losing weight.This is a normal phase of spontaneous passage.Importantly, your nutritionist warns you.The plateau lasts for 4 weeks.If weight does not begin to decline after that, other measures should be considered (e.g., increase in physical exercise).The worst thing you can do is to reduce calories immediately at the beginning of the plateau and add very intense physical exercise.You won't pull it for a long time and the effect will be worse than waiting because the speed of the main metabolism will be slower.
Phase 5: Slow reduction phase (target)
Weight is reduced by about 0.5 kg per week.Continuously achieving goals...
Stage 6: Weight stability (at least 4 weeks)
Weight remains stable and changes are small (+/- 1 kg).Remember, weight is never a little bit.The key is not that the dream is 57 kilograms, even if I don’t know what!Due to fluctuations in the body's water content, the weight during the day changes during the day (even 1-1.5 kg).Weight also responds to phases of the monthly cycle.Therefore, don't panic when the weight will indicate more of a kilogram.Observe whether weight gain is maintained or there is no trace of the next day.If the duration is more than 2 weeks, analyze the body composition and check for fat.
Step 7: Quit the diet (4-8 weeks)
Calorie diet The calorie standard calorie count gradually increases (+100-200 kcal/week).This is a rather complex stage that requires close collaboration with nutritionists. Diet withdrawal is related to emergency observation of human response. At this stage, you usually have a very good understanding of the function of the body, so it doesn't look as difficult as it seems.The most important thing is not to miss out on getting out of your diet and go back to your calorie diet!
Stage 8: Keeping weight loss
As long as possible :).Remember that the state of diet and diet only decreases due to absence status during the reduction period only varies in terms of the amount of food.The frequency of your diet will not change, you will not stop taking care of your high nutritional value, don't give up.So, in the long run, it is very important to make a real solution from the beginning.
I hope my proper tips on losing weight can help you.Many people don't know this and make many mistakes.You can share this post so that everyone can have the ability to lose weight.goodbye))))))))))