Strategy weight loss: how to lose weight once and for all

For the past year, as I again put on weight after losing weight next to the sea. All this time I eat your favorite food after 18:00 and sometimes after 23:00, eat a lot. But don't get fat as before!

My clients, which I managed to get through, stopped to sit on a diet and jump on a cardio training a week before the holidays, and chose the right strategy of losing weight. They already don't get upset that lose weight slowly (2 pounds per month), they're happy to get an injection of truth from the endless advertising about fast result for life!

If you are sitting in now on a regular diet, go make a sandwich a little more and come back to read this article! Let's talk about weight loss once and for life.

strategy of weight loss

Due to what we lose weight

For starters, let's examine how the process of weight loss? So, in order to lose weight, we need to create a caloric deficit. That is, you need to spend more calories than you get. To generate a calorie deficit in two ways: food and exercise. There's another 3rd that complements your food and fitness, and is not a separate option weight loss activity outside of training (your favorite 10 000 steps).

Options deficit

So you can cut back the food to the required deficit and start losing weight, while not going to the gym. Or can eat chocolates and work out in the gym more than was eaten. And in that and in other case, you will lose weight.

But what you lose weight, waist or buttocks, it is unknown. The result is not predictable. In both cases. What to do after weight loss to store the result? About this, unfortunately, does not write recommendations for any diet.

Calorie deficit

Let's start with the food. Any diet from the Internet — it's a huge calorie deficit, cutting your food with, for example, the usual 2300 — 2500 to 1000 kcal per day. By itself, the food in them is important enough. The point of any diet — to create the maximum deficit. Accordingly, the larger the deficit, the faster the process of losing weight.

But the large deficit is primarily a hormonal disturbance and high risk of breakdowns.

In the long-term strategy for weight loss, the calorie deficit should be small — 200, a maximum of 400 calories per day. Never lower your daily calorie consumption to less than 1500! This is the lowest threshold of healthy norms for women over the age of 16.

With a small caloric deficit and proper work in the gym you start to lose weight is due to subcutaneous fat. Optimal weight loss formula is a 3 week deficit, then 3 weeks of retention. That is, the first 3 weeks you eat 200 — 400 calories less than your daily allowance, then 3 weeks eat daily norm. But don't exceed it! This is important. Got rid of a couple lbs. Then a new round: the deficit — hold. And so until then, until you get the desired numbers. I do not recommend to sit on the deficit without deduction, as are failures which de-motivate you to this very important matter, which will definitely turn your life 180 degrees.

How to calculate your rate?

It is very individual. And when it comes to the deficit of 200 calories — it is important not to be mistaken with the norm. In this respect the nutrition specialists there is a formula based on your measurements. But if there is no possibility to pass such testing, the easiest way to listen to your body by observation. Try a few days to eat 3 times a day with clean food (cereals, meat, fish, eggs, vegetables and 20 g of vegetable oil and butter in half) and observe the changes in weight, and also consider the amount of food. Very difficult with such a food basket to overeat, if you do not add sugar and tasty sauce, or you can start frying. Considering the daily requirement of calories for 1-2 weeks and watch the weight that is unlikely to change for the worse, you calculate the right amount. These data will be of your body, which is very important.

Then this rule will take 200 — 400 calories to create a deficit. Under 200 is better than 300 or 400!

proper weight loss

What if this is?

All the information on the chaos about to the eat to lose weight — nothing but info for people who have a lot of free time to go shopping and look for lunch Chia seeds. Ordinary people who work for 8 or more hours, raising children, engaged in other important issues, there is simply no time or opportunity to maintain such a lifestyle. To carry on the work container with the food — it's cool to order ready meals with a normal amount of calories, proteins, fats and carbohydrates — it's very convenient. But most importantly in the issue of weight loss is that these containers you are not tired after a couple of weeks and you wouldn't throw important initiative. If you are used to talking with colleagues in lunch break in your favorite dining area, do not deny yourself the pleasure! Now everywhere you can find everything. The main thing is to choose! Remember that the most important principle of effective weight loss — you should be comfortable. You don't have to feel like a pariah, choking lentils in the kitchen when all are friendly company for lunch.

Proteins, fats, carbohydrates

Formula of proteins, fats and carbohydrates is also different for each person. Someone comfortable to deal with lowering fat and increasing protein in the diet and begins to lose weight. I was fading away when I increased the carbs in your diet! Yes, every day pasta and cereal, while minus 16 kg of pure fat! The issue is different, you will not find a single formula in a table, you need to experiment with the menus until you find the perfect formula. In any case, you can lose weight with a deficit of calories, but to run the necessary processes will help balanced diet. Sometimes cutting carbs towards protein disrupts your appetite and you wildly want chocolate. The main principle that you need to remember: each of your meal should be proteins and fats, and carbohydrates. A goal should be to develop proper eating habits.

Themselves on their own nutrients is very important to restore the hormonal levels. For a person with hormonal disorders need the help of a nutritionist. If you're a relatively healthy person, you will be able to balance the ration. Do not complicate this process, and then leave, never having achieved the result! The fact that you will find some time calories, very emotionally complicated. Start with simple, if it is not possible to make a menu with a specialist. Keep the balance in carbohydrates at 70% complex and 30% faster. Protein the rate of 1-1. 5 g per kilogram of your weight (varies depending on the volume of your workouts) and fats minimal amount. But do not overdo it with low fat products, fats you also definitely need! 5% cottage cheese is an excellent choice of fat.

The ratio of proteins, fats and carbohydrates change according to different formulas and observe yourself when you better carry a deficit of 200 calories and losing weight.

Another question on nutrition

Can I eat after six? No matter what time of day you eat. Recommendation do not eat after 6 is that in this case you miss one meal, which automatically cuts your diet by 25 -30%, this creates a deficit of calories and you begin to lose weight. If you have already created a deficit, you can eat at a convenient time for you.

Do not eat two hours before bedtime, as it adversely affects the recovery process. Well, in General metabolic processes after 16:00 the man slowed down, hence the support for the view that you can not eat after six. But slow down — this does not mean that they stop just work is slower. It is this average temperature in the hospital, because if your main activity and exercise fall to the second half of the day, your metabolism probably works differently. I managed for 5 months to throw 16 kg, eating every night at 22:00 — 23:00, despite the metabolism!

Choose a workout

So, once you have established a power, it is necessary to understand with exercises: which program to choose, what load, what exercises and General fitness mode. There are many options, you can start from the interests. But surely you wonder why so many people go to the gym over the years and still far from ideal or why the marathon races so many fat people.

The choice of sport and activity must be associated with your goals. If we are talking about creating a beautiful body, and losing weight for life, then the activity should be 70-80% associated with workouts aimed at muscle growth.

sleep for weight loss

Power vs cardio

Why is it that priority is given to strength training? But because only with them we will be able to grow muscle mass, which is so necessary for a beautiful body. Cardio, on the contrary, burns along with fat and muscle. And they have many contraindications and negative effects on the process of losing weight. Cardio is very hungry, which leads to disruptions in the food and delivers terrible discomfort, if we are in a deficit. Cardio also leads to spikes of cortisol, which negatively affects the process of weight loss.

But people used to compare in a forehead of the calories you burned in cardio and strength regime, not taking into account the essence of what we need from training. Despite the fact that the calories burned during cardio can be twice more, in power mode it last longer, calories consumed during the day after strength training. And most importantly — cardio has nothing to do with lean muscle mass, which is so necessary.

Why you need a coach

When you hear phrases such as "5 of the best exercises for buttocks" or "Training on the whole body," etc. — this is only an abstraction and allegory that help to describe one of the tools one workout. And to create a beautiful body for many years, it primarily should go about the training program. It needs to include strength-training, and the progression of weights, and different exercises for the same muscle group under a different inclination, and different load on different muscle groups in connection with special shapes, and development of various functional skills. For this I recommend to find a professional coach, who is deeply immersed in the topic, has experience with similar tasks and will help you avoid injury from self-training with improper technique. Well, if your coach will be a charismatic expert who will be able to work competently with your body, but also to give the necessary psychological support and motivation, this is 90% of success in the process of your transformation.

Please note that when a professional athlete preparing for a competition, he definitely has a coach, even if this athlete and he could easily train other people to compete. This is because myself is very difficult to train even professional. We regret not finalizing the right pair of reps that will give a welcome effect. Well, if you are not related to sports, then to create a program and deliver technique is very difficult as proven by the examples of many people who regularly engaged in in the hall independently and without having any even medium results in the formation of the desired shape.

Important points that are often ignored

This is a dream. This is very much written and said. All I can say is: if you don't get enough sleep, the effect from your efforts in training is reduced almost two times and be sure to follow breakdowns in the diet. Our muscle fibers are restored during sleep, if sleep were not enough, the muscles are not recovered and therefore not increased. And we found out that the presence of muscles in the body — the key to a beautiful figure.

The rate of weight loss

Optimal weight loss is 1.5−3 kg in a month. This, of course, about pure fat. You have to understand that to lose 2 kg in a month is very good, although the girlfriend Tanya lost 7 kg per month — and this is a bad result. Here more means worse! Why do I emphasize it? Because you must have adequate perception of the process. One of our client after months of intensive training and improving the diet did not wish to extend the weight loss program, and I asked her: "what's the matter?" She said, "I've only lost 5 kg from your workouts, it's so small..." only! Just imagine that a woman threw over a month of 5 kg, and if in a year it will be 60 kg! A little?

Please, be sensible and think about long term results! Take on creating the perfect shape for two years, and during this period you will be able to achieve stunning results. Be reduced by 2-3 size clothing you can, and for the first six months, but the rest of the time it will take to create the proportions and topography.

exercise for weight loss

And the hormones?

If you know about a hormonal problem, then go to the nutrition expert, you will restore hormonal balance. And, as a consequence, a side effect will be weight loss. After that you will be able to balance your diet.

And if you want to lose weight quickly for the trip to the sea?

To understand, whether you do it or not, here's a table visualization of the two strategies. Compare and decide whether this trip is another hormonal surge for your body and then return a couple of extra pounds.

If it is worth, the Council of the ordinary: a big deficit and lots of training. Best from loads of cardio will help. Excellent and most effective result of training on the system of HIIT and EMS training program at the same high intensity technique.