When I start a weight diet, I know there will be a predictable course.Predictible, but with the degree of uncertainty, because each person reacts differently to a change in the diet.The nutritionist's task is to respond to difficulties during weight loss continuously.However, weight loss has certain stages that are repeated in almost 90% of people.It is worth knowing what they mean and what will happen.
How does the 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 a high protein supply, not everyone reacts well to carbohydrates at each meal.After several years, I know that everyone needs, first, a real weight loss plan.
The method of losing weight affects lifestyle, genetic conditions, habits or health problems.Everyone loses weight differently, which does not mean that they cannot catch some common elements.
I want to show you these general elements.Stages of losing weight, which are almost always repeated during mass reduction diet.Look to verify at what stage you are now!
Stages of losing weight
Stage 1: Weight loss plan
In cooperation with a nutritionist, establish the goal of losing weight and the time in which he 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 definitive and change with the duration of the reduction diet.A person is not a calculator, he cannot predict with 100% confidence in how the body will respond to a change in eating habits.
Stage 2: The initial phase (approximately 4 weeks)
Your body weight falls quickly.The tip of the weight shows up to 1-2 kg less per week.This is the most common scenario at the beginning of a decrease in diet.It happens that the first 2 weeks do not drop a drop of adipose tissue.Then, using a moderately low energy diet, a change in the body's composition begins. Losing weight is not only a decrease in body weight, but first, a decrease in fat.
Stage 3: Phase phase (approximately 8 weeks)
The weight loss speed slows down.Loses 0.5-1 kg per week in adipose tissue.The duration of this stage is conditional.The more obesity at the beginning, the longer this stage lasts.
Stage 4: Plato phase (up to 4 weeks)
Weight loss ceases.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 the body weight does not begin to decrease again, additional measures should be considered (for example, an increase in physical activity).The worst thing can do is immediately reduce the calorie content at the beginning of the plateau and add very intense physical activity.It will not take it out for a long time, and the effect will be worse than waiting, because the speed of the main metabolism will decrease.
Stage 5: Slow reduction phase (at the finish line)
Body weight decreases by approximately 0.5 kg per week.Constantly, right to goal ...
Stage 6: Stabilization of body weight (at least 4 weeks)
Body weight remains stable with small variations (+/- 1 kg).Remember that body weight is never a point.The point is not that 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 content in the body.Body weight also reacts to the monthly cycle phase.For this reason, it is not scared when the weight will indicate one more kilogram.Note if weight gain or no traces are maintained the next day.If it lasts more than 2 weeks, make the body's composition and verify if it is fat.
Step 7: leave the diet (4-8 weeks)
A gradual increase in the number of calories (+ 100-200 kcal / week) to the calorie calories standard.This is a fairly complicated stage that requires close cooperation with a nutritionist. The output of the diet is associated with the emergency observation of the body's reaction. At this stage, you, as a rule, are very 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 diet exit and return to the caloric diet!
Stage 8: Maintain reduced body weight
During as long as possible :). Remember that the state of stay in a diet to lose weight due to the state of absence during the reduction differs only in the amount of food. The frequency of eating does not change, it does not stop taking care of its high nutritional value, it does not surrender.For this reason, it is very important from the beginning to make real long -term solutions.
I hope that my advice on adequate weight loss will help you.Many do not know about this and make many mistakes.You can share this article so that everyone can lose weight competently.See you))))))))))