When I start a diet for weight loss, I know that there will be a predictable course.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 respond to difficulties during weight loss on an ongoing basis.Nevertheless, 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 supply of protein, not everyone reacts well to carbohydrates in every meal.After several years, I know that everyone needs, first of all, a real plan of weight loss.
The method of losing weight affects the 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 the diet of mass reduction.Look to check what stage you are at now!
Stages of losing weight
Stage 1: Weight loss plan
In cooperation with a nutritionist, set the goal of losing weight and the time in which you will achieve it.Plan your menu and regular training taking into account your lifestyle.Remember that the assumptions that you accept at the beginning are not final and will change with the duration of the reduction diet.A person is not a calculator, you cannot predict with 100% confidence how the body will respond to a change in food habits.
Stage 2: The initial phase (about 4 weeks)
Your body weight falls rapidly.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 decline 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 composition of the body begins. Losing weight is not only a decrease in body weight, but first of all, a decrease in fat.
Stage 3: Phase phase (about 8 weeks)
The speed of weight loss slows down.You lose 0.5-1 kg per week in adipose tissue.The duration of this stage is conditional.The more obesity you have 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 warn you about it.The plateau lasts a maximum of 4 weeks.If after this time the body weight does not begin to decline again, additional measures should be considered (for example, an increase in physical activity).The worst thing you can do is immediately reduce calorie content at the beginning of the plateau and add very intense physical activity.You will not pull it for a long time, and the effect will be worse than waiting, because the speed of the main metabolism will decrease.
Stage 5: Slow Reducing Phase (to the goal)
Body weight decreases by about 0.5 kg per week.Constantly, right to the goal ...
Stage 6: Stabilization of body weight (at least 4 weeks)
The 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 do not know what!The body weight changes during the day (even 1-1.5 kg) due to fluctuations in water content in the body.Body weight also reacts to the phase of the monthly cycle.For this reason, do not panic when the weight will indicate a kilogram more.Watch whether weight gain is maintained or there are no traces the next day.If it lasts longer than 2 weeks, do the analysis of the body composition and check if it is fat.
Step 7: Exit from the diet (4-8 weeks)
A gradual increase in the number of calories (+ 100-200 kcal / week) to the calorie norm of the calorie diet.This is a rather complicated 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, you, as a rule, are well aware of the functioning of the body, so it is not as difficult as it may seem.The most important thing is not to miss a way out of the diet and return to the calorie diet!
Stage 8: maintaining reduced body weight
For as long as possible :). Remember that the state of stay on a diet for weight loss from the state of absence during reduction differs only in the amount of food. The frequency of eating does not change, you do not stop taking care of your high nutritional value, do not give up.For this reason, it is very important from the very beginning to make real solutions in the long run.
I hope my tips on proper weight loss will help you.Many do not know about this and make many mistakes.You can share this article so that everyone can competently lose weight.See you))))))))))