When a weight loss diet starts, I know there will be a predictable course.Predictable, but with the degree of insecurity, because each person responds differently to a change in diet.The task of the nutritionist is to respond to difficulties during weight loss constantly.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 do 3. Not everyone will find a high protein supply, not everyone responds well to carbohydrates at every meal.After a few years, I know that everyone needs a real weight loss plan.
The weight loss method 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 common elements.Weight loss stages that are almost always repeated during the diet of mass reduction.Look to check at what stage you are now!
Weight loss stages
Stage 1: Weight Loss Plan
In collaboration with a nutritionist, set the goal to lose weight and the time you will achieve it.Plan your menu and regular training, taking into account your lifestyle.Remember that the assumptions you take at the beginning are not final and will change with the duration of the diet to reduce.One is not a calculator, you cannot predict with 100% confidence how the body will respond to a change in eating habits.
Stage 2: The original phase (about 4 weeks)
Your body falls fast.The weight of the weight is shown up to 1-2 kg less per week.This is the most common scenario at the beginning of the diet.It happens that the first 2 weeks do not release a drop of fat.Then, using a moderately low energy diet, a change in body composition begins. Weight loss is not only a reduction in body weight, but first, reducing fat.
Stage 3: Phase phase (about 8 weeks)
The rate 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 in 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 for your nutritionist to warn you about this.The plateau lasts a maximum of 4 weeks.If then the body weight does not begin to decrease again, additional measures should be taken into account (such as increasing physical activity).The worst you can do is immediately reduce the calorie content at the beginning of the plateau and add a lot of intense physical activity.You will not pull it for a long time and the effect will be worse than waiting, because the speed of basic metabolism will decrease.
Stage 5: Slow phase of reduction (to target)
The body weight decreases by about 0.5 kg per week.Constantly, right to go ...
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!The weight of the body changes during the day (even 1-1.5 kg) due to fluctuations in the water content of the body.Body weight also responds to the monthly cycle phase.For this reason, do not panic when the weight will show a pound more.Watch if weight gain is maintained or there is no trace the next day.If it lasts more than 2 weeks, do the body composition analysis and check that it is fat.
Step 7: Get out of the diet (4-8 weeks)
A gradual increase in calories (+ 100-200 kcal / week) to the calorie calorie rate with calories.This is a very complicated stage that requires close cooperation with a nutritionist. The outcome of the diet is related to the urgent monitoring of the body's reaction. At this stage, you are generally familiar with the functioning of the body, so it is not as difficult as it seems.The most important thing is not to miss out on the diet and get back to the calorie diet!
Stage 8: Maintain reduced body weight
Long as possible :). Remember that the state of staying on a diet for weight loss from the state of absence during a decrease differs only in the amount of food. The frequency of nutrition 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 to make real decisions in the long run from the outset.
I hope my advice on proper weight loss will help you.Many do not know about it and make many mistakes.You can share this article so that everyone can lose weight competently.See))))))))