When I start a diet for weight loss, I know there will be a predictable course.Predictable, but with the degree of uncertainty, because each person reacts differently to a change in diet.The task of the nutritionist is to respond to difficulties during weight loss on a constant basis.However, 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 diet work?
There is no universal diet for weight loss.Everyone does not need 5 meals, you can eat 4, you can 3. Not everyone will find a high protein supply, not everyone reacts well to carbohydrates at every meal.After several years, I know that everyone needs, first of all, a real weight loss plan.
The method of weight loss affects lifestyle, genetic conditions, habits or health problems.Everyone loses the weight differently, which does not mean that they cannot catch any in common.
I want to show you these general elements.Weight loss stages, which are almost always repeated during mass diet.Look at which stage you are now!
Weight loss stages
Stage 1: Weight Loss Plan
In collaboration with a nutritionist, set the goal of losing weight and the time you will achieve.Draw your menu and regular training taking into account your lifestyle.Remember that the cases you accept at the beginning are not final and will change with the duration of the diet.A person is not a calculator, you cannot predict with 100% trust how the body will respond to a change in food habits.
Stage 2: The initial phase (about 4 weeks)
Your body weight falls quickly.The weight edge appears up to 1-2 kg less per week.This is the most common scenario at the beginning of a diet reduction.It happens that the first 2 weeks do not drop a drop of adipose tissue.Then, using a moderate low -energy diet, a change in body composition begins. Weight loss is not only a reduction 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.Lose 0.5-1 kg per week on adipose tissue.The duration of this stage is conditional.The more obesity you have in the beginning, the longer this stage lasts.
Stage 4: Phase Plato (up to 4 weeks)
Weight loss ceases.This is a regular stage that passes spontaneously.It is important for your nutritionist to warn you about it.The plateau takes a maximum of 4 weeks.If, after this time, body weight does not begin to decrease again, additional measures must be taken into account (for example, increased physical activity).The worst thing you can do is to immediately reduce the calorie content at the beginning of the plateau and to add very intense physical activity.You will not pull it out for a long time and the result will be worse than waiting, because the speed of the main metabolism will be reduced.
Stage 5: Slow Phase reduction (in target)
The body weight is reduced by about 0.5 kg per week.Constantly, right to target ...
Stage 6: Stabilization of body weight (at least 4 weeks)
The body weight remains constant with small variants (+/- 1 kg).Remember that body weight is never a point.The point is not that the dream is 57 pounds, even if I don't know what!The body weight changes during the day (even 1-1.5 kg) due to fluctuations in water content.The body weight also reacts to the monthly cycle phase.For this reason, do not panic when the weight shows one kilogram more.Watch if weight gain is maintained or there are no traces the next day.If it lasts more than 2 weeks, do the body composition analysis and check if it is fat.
Step 7: Exit from diet (4-8 weeks)
A gradual increase in the number of calories (+ 100-200 kcal / week) to the calorie calorie rule.This is a fairly complex stage that requires close cooperation with a nutritionist. Exit from diet is linked to the emergency observation of the body's reaction. At this stage, you, as a rule, know very well the functioning of the body, so it is not as difficult as it seems.The most important thing is not to lose a way out of the diet and return to calorie diet!
Stage 8: Conservation of reduced body weight
For as much as possible :). Remember that the state of stay on a diet for weight loss from the absence of absence during reduction only differs in the amount of food. The frequency of consumption 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 beginning to make real solutions in the long run.
I hope my tips on proper weight loss will help you.Many do not know it and make many mistakes.You can share this article so that everyone can lose weight well.We say))))))))))))))))))))))))))))))))))))))