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 the diet.The nutritionist's task is to respond to difficulties during weight loss on a continuous basis.However, weight loss has some phases 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 weight loss diet.Not everyone needs 5 meals, you can eat 4, you can and 3. Not everyone will find a high refueling of proteins, not everyone reacts well to carbohydrates in every meal.After several years, I know that everyone needs, first of all, a real weight loss plan.
The method for losing weight affects lifestyle, genetic conditions, habits or health problems.Everyone loses weight in a different way, which does not mean that they cannot capture some common elements.
I want to show you these general elements.Weight loss phase, which are almost always repeated during the mass reduction diet.Try to check what phase you are now!
Weight loss phase
Phase 1: weight loss plan
In collaboration with a nutritionist, fix the goal of losing weight and time in which you will reach it.Plan your menu and regular training taking into account your lifestyle.Remember that the hypotheses it accepts at the beginning are not definitive and will change with the duration of the reduction diet.A person is not a calculator, it is not possible to provide 100% confidence in how the body will respond to a change in food habits.
Phase 2: the initial phase (about 4 weeks)
Your body weight falls quickly.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 the diet.It happens that the first 2 weeks do not drop a drop of adipose tissue.So, using a moderately low energy diet, a change begins in the composition of the body. Losing weight is not only a decrease in body weight, but first of all, a decrease in fat.
Phase 3: phase phase (about 8 weeks)
The weight loss speed slows down.You lose 0.5-1 kg per week in the adipose tissue.The duration of this phase is conditional.The more obesity you have at the beginning, the longer lasts this phase.
Phase 4: Plato Phase (up to 4 weeks)
The weight loss ceases.This is a normal stadium that passes spontaneously.It is important that your nutritionist warns you.The plateau lasts a maximum of 4 weeks.If after this time the body weight does not start decreasing again, further measures should be taken into consideration (for example, an increase in physical activity).The worst thing you can do is immediately reduce the caloric content at the beginning of the plateau and add a 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.
Phase 5: slow reduction phase (to the objective)
Body weight decreases by about 0.5 kg per week.Constantly, right at the goal ...
Phase 6: Body weight stabilization (at least 4 weeks)
Body weight remains stable with small variants (+/- 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!Body weight changes during the day (even 1-1.5 kg) due to fluctuations of water content in the body.Body weight also reacts to the monthly cycle phase.For this reason, do not panic when the weight indicates a kilogram more.Look if the weight gain is maintained or there are no traces the next day.If it lasts more than 2 weeks, perform 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 caloric rule of the caloric diet.This is a rather complicated phase that requires close collaboration with a nutritionist. The exit from the diet is associated with the emergency observation of the body reaction. In this phase, 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 lose a way out of the diet and return to the caloric diet!
Phase 8: maintenance of a reduced body weight
For as long as possible :). Remember that the state of remaining 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, 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 term solutions.
I hope my adequate weight loss suggestions will help you.Many don't know and make many mistakes.You can share this article so that everyone can lose weight with competence.We will see each other))))))))))