When I start a diet to lose weight, I know there will be a predictable course.Predictable but with a degree of uncertainty, as each person responds differently to a diet change.The nutritional task is to respond to the ongoing difficulty during weight loss.However, weight loss has some stages that are repeated in almost 90% of people.It is worth knowing what they mean 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 can find high protein supply, not everyone responds well to carbohydrates in all meals.A few years later, I know everyone needs a real plan for weight loss first.
The method of weight loss affects lifestyle, genetic conditions, habits, or health problems.Everyone loses weight differently, which does not mean that they cannot catch several common elements.
I want to show you these general elements.Stages of weight loss, which are almost always repeated in a mass reduction diet.Look to check what stage you are now!
Stages of weight loss
Stage 1: Weight Loss Plan
In collaboration with a dietician, determine the purpose and time of losing weight in which you will achieve it.Plan your menu and regular training with your lifestyle.Remember that the assumptions you get from the beginning are not final and will change with the duration of the diet.A person is not a calculator, you cannot predict a 100% confidence in how the body responds to food habits.
Stage 2: Initial Stage (about 4 weeks)
Your body weight falls rapidly.The tip of the weight is less than 1-2 kg per week.This is the most common scenario at the beginning of a diet drop.It happens that the first 2 weeks will not drop a drop of fatty tissue.Then, using a moderately low energy diet, a change in body composition begins. Losing weight is not only a decrease in body weight, but also a decrease in fat.
Stage 3: Phase Phase (about 8 weeks)
The speed of weight loss is slowing down.You will lose 0.5-1 kg per week in fatty tissue.The duration of this stage is conditional.The more obesity you have at the beginning, the longer this stage is.
Stage 4: Plato's phase (up to 4 weeks)
Losing weight ceases.This is a normal stage that goes spontaneously.It is important to warn your nourishing about it.The plateau is a maximum of 4 weeks.If after this time the body weight does not begin to decrease, additional measures should be considered (for example, an increase in physical activity).The worst thing you can do is immediately reduce the calorie content on the plateau at the beginning and add a very intense physical activity.You will not pull it for a long time and the effect will be worse than waiting, as the rate of basic metabolism will decrease.
Stage 5: Slow reduction phase (to the goal)
Body weight decreases about 0.5 kg per week.Constantly, the right of the goal ...
Stage 6: Stabilizing body weight (at least 4 weeks)
Body weight remains stable with slight variability (+/- 1 kg).Remember that body weight is never a point.The point is not that the dream is 57kg, even if I don't know what!During the day the body weight changes (even 1-1.5 kg) due to the fluctuations of water content in the body.Body weight also responds to the monthly cycle phase.For this reason, do not panic when weight indicates more per kilogram.Observe, weight gain is maintained, or there is no trace the next day.If it lasts more than 2 weeks, analyze the body composition and check whether it is fat.
Step 7: Exit Diet (4-8 weeks)
Gradual increase in the number of calories (+ 100-200 kcal / week) to the calorie diet.This is a very difficult stage that requires close cooperation with nutrients. The exit from the diet is associated with urgent observation of the body's reaction. At this point, you usually know the functioning of the body, so it is not as difficult as it seems.The most important thing is not to miss the solution from the diet and return to the calorie diet!
Stage 8: Maintaining a reduced weight of the body
For as long as possible :). Remember that the state of dieting for weight loss is only different from the absence of food. Nutrition does not change, you do not stop taking care of your high meal, do not give up.For this reason, it is very important to make real decisions in the long run.
I hope my tips will help you lose weight.Many do not know about it and make many mistakes.You can share this article so that everyone can lose weight.See))))))))))))))))))))))))))))))))))))))))))))