When I start a weight loss diet, I know there will be a predictable course.Predictable, but with the degree of insecurity, because each person reacts differently to a change of diet.The task of the nutritionist is to respond to difficulties during weight loss in progress.However, weight loss has certain phases that repeat in almost 90% of people.It's worth knowing what they think and what will happen.
How does diet work?
There is no universal nutrition for weight loss.You don't need all 5 meals, you can eat 4, you can also 3. Not everyone found a big protein supply, not everyone responding to carbohydrates in every meal.After a few years I know that everyone should, first of all, the right weight loss plan.
The way of losing weight affects the lifestyle, genetic conditions, habits or health problems.Everyone loses weight differently, which does not mean that I can't catch some common elements.
I want to show you these general elements.Stages of weight loss, which are almost always repeated during a diet of mass reduction.See to check which stage you are now!
Pound loss phases
1. Phase: Weight Loss Plan
In cooperation with the nutritionist, set the goal of losing a weight and time in which you 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 final and changes will change the duration of the diet to reduce.The person is not a calculator, you cannot predict with 100% reliability that the body will respond to a change in food habits.
2. Phase: Home Phase (about 4 weeks)
Your body weight falls fast.The top of the weight is displayed up to 1-2 kg less per week.This is the most common scenario at the beginning of the diet fall.This happens that the first two weeks does not release a drop of fat tissue.Then, using a moderately low energy nutrition, changes in the body composition. Losing weight is not just a reduction in body weight, but above all, fat reduction.
Phase 3: Phase (about 8 weeks)
The weight loss speed slows down.Lose 0.5-1 kg per week in oily tissue.The duration of this phase is conditional.The more obesity as possible at the beginning, longer this phase lasts.
Phase 4: Pay phase (up to 4 weeks)
Losing weight ceases.This is a normal stage that passes spontaneously.It is important that your nutritionist warns you.The plateau takes a maximum of 4 weeks.If after this moment, the body weight does not start falling again, additional measures should be considered (for example, increase physical activity).The worst thing you can do is immediately reduce the content of calories at the beginning of the plateau and add very intense physical activity.You will not withdraw it for a long time, and the effect will be worse than waiting, because the speed of the main metabolism will be reduced.
5. Phase: slow reduction of phase (to target)
The weight of the body weight is reduced by about 0.5 kg per week.Constantly, right to aim ...
6. Phase: body weight stabilization (at least 4 weeks)
The weight of the body weight remains stable with small variations (+/- 1 kg).Remember that body weight is never a point.The point is not that there is a dream 57 kg, even if I don't know what!Changes in body weight during the day (as much as 1-1.5 kg) due to fluctuation in the water content in the body.The weight of the body also reacts to the phase of the monthly cycle.For this reason, don't panic when the weight will point to a kilo more.Make sure that the weight increasing is maintained or there are no traces next day.If it lasts longer than 2 weeks, do an analysis of the whole composition and make sure it is thick.
Step 7: Out of the Nutrition (4-8 weeks)
Gradual increase in the number of calories (+ 100-200 kcal / week) to the calorie standard of the calorie diet.This is a fairly complicated phase that requires close collaboration with nutritionist. The outlet from the diet is connected to an emergency observation of the body reaction. At this stage, mostly you are well aware of the functioning of the body, so it is not as difficult as it can seem.The most important thing is not to miss out from your diet and return to the calorie diet!
Phase 8: maintenance of reduced body weight
For as long as :). Keep in mind that the state of the rest of the diet for weight loss from the state of absentia is different from the amount of food. The frequency of dietary does not change, do not stop worrying about your high nutritional value, do not give up.For this reason, it is very important from the very beginning to make the right solutions in the long run.
I hope to help my tips on proper weight loss.Many don't know about this and make up a lot of mistakes.You can share this article so that everyone can be competently losing.See you))))))))))