I know it will be a predictable course when I start a diet for weight loss.It is predictable, but with the degree of uncertainty, because each person reacts differently to a change in the diet.The task of the nutritionist is to constantly respond to difficulties during weight loss.However, weight loss has certain stages that are repeated in almost 90% of people.It is worth knowing what it means and what it will happen.
How does diet work?
There is no universal diet for weight loss.Not everyone needs 5 food, you can eat 4, 3 and 3. Not everyone can find a high source of protein, not everyone reacts well to carbohydrates at every meal.A few years later, I know that everyone needs a real weight loss plan first of all.
Weight loss method affects lifestyle, genetic conditions, habits or health problems.Everyone loses weight differently, which does not mean that they cannot capture some common elements.
I want to show you these general elements.During the mass reduction diet, almost always repeated weight loss stages.Check which stage you are currently!
Weight loss stages
Step 1: Weight Losing Plan
In collaboration with a nutritionist, determine the goal of weight loss and the time you achieve it.Plan your menu and regular training, taking into account your lifestyle.Remember that the assumptions you initially adopted are not final and that the reduction diet will change with the duration.A person is not a calculator, you cannot safely guess how the body will react to a change in food habits.
Stage 2: First Stage (about 4 weeks)
Your body weight falls rapidly.The end of the weight shows less than 1-2 kg per week.This is the most common scenario at the beginning of a fall in the diet.The first 2 weeks do not reduce a drop of fat tissue.Then, using a moderate low -energy diet, a change begins in the composition of the body. Losing weight is not only a decrease in body weight, but above all a decrease in oil.
Stage 3: Phase stage (about 8 weeks)
Weight loss rate slows down.You lose 0.5-1 kg per week in fat tissue.The duration of this stage is conditional.The more obesity you have in the beginning, the longer this stage takes.
Stage 4: Plateau Phase (up to 4 weeks)
Weight loss ends.This is a normal stage of spontaneously.It is important that your nutrition specialist warns you.Plato lasts for a maximum of 4 weeks.If the body weight does not decrease after this period, additional precautions should be taken into consideration (for example, an increase in physical activity).The worst thing you can do is to reduce calorie content at the beginning of the plateau and add very intense physical activity.You will not draw for a long time and will be worse than waiting for effect, because the speed of the main metabolism will decrease.
Step 5: Slow Reduction Stage (Target)
Body weight decreases approximately 0.5 kg per week.Continuous, towards the target ...
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.It's not that even if I don't know what happened, the dream is not 57 kg!Body weight changes throughout the day due to fluctuations in the water content in the body (even 1-1.5 kg).Body weight also reacts to the phase of the monthly cycle.Therefore, do not panic when weight will show more than one kilogram.Watch if weight gain is protected or not followed the next day.If it lasts more than 2 weeks, analyze the body composition and check if there is fat.
Step 7: Get out of the diet (4-8 weeks)
A gradual increase in the calorie norm of the calorie diet (+ 100-200 kcal) in the calorie norm.This is a highly complex stage that requires close cooperation with a nutritionist. The exit from the diet is associated with the emergency observation of the body's reaction. At this stage, as a rule, you are aware of the functioning of the body, so it is not as difficult as it seems.The most important thing is not to miss the way out of the diet and return to the calorie diet!
Stage 8: Protecting reduced body weight
As long as possible :). Keep in mind that the condition of being in a diet for weight loss from absenteeism during reduction only varies in the amount of food. The frequency of eating does not change, you will not stop dealing with your high diet value, do not give up.Therefore, it is very important to make real solutions from the very beginning to the long term.
I hope my tips on appropriate weight loss will help you.Many of them don't know it and make many mistakes.You can share this article so that everyone can lose weight competently.See you later))))))))))