Frequently asked questions about slimming
Of course, that we all want to achieve the desired result faster, unfortunately for everyone "Fast" diets there is one big drawback – rapid weight loss almost always ends with an equally fast and even greater weight return.
Why is this happening? The short answer is - You lose not fat, but rather the intestinal contents, water and muscles. Yes the weight is temporarily reduced, but the "old" jeans are still too small, You are grumpy, stressful and so willful…
I recommend my customers slower, but stable weight loss - a maximum of 1.6kg per week. Maybe you will, that it is very little - try, and you will see that it is not just weight loss, will also decrease the waist, hip, thigh… circumference and you do not just weigh less, but you will also look slimmer and feel better.
Repeated studies over several years have shown, that this is exactly the weight loss that is most optimal, healthiest and produces a stable and long-lasting result. If you want to lose weight before the holidays - then just start acting in time, not to panic a few days before an important date to look for different miracle diets and miracle pills or to starve yourself
First of all, being overweight affects your quality of life - being overweight is growing slowly and therefore you do not feel much increase until you start to find it difficult to lace up your shoes., but imagine how you would feel if you carried a 30kg ball with you every day - and then you got rid of it.
There have been several studies comparing healthy people with normal weight and healthy people with overweight. The result is found to be, that the second group has a significantly higher risk of developing or even dying from cardiovascular disease.
A study in the United States involved seemingly overweight people, a 20 Over the years, more than half of them became unhealthy overweight people.
The risk of developing the disease was eight times higher than in the group, whose participants had a normal weight.
Risks include, but is not limited to such diseases: diabetes, cardiovascular disease, cancer, sleep apnea, arthritis and joint problems, reproductive health problems, asthma, back pain, urinary incontinence and stroke.
Setting: "The main thing is not to swallow!"- leads to weight gain! The main thing is not how much you eat, but what to eat. Volume is not important, but protein, carbohydrates, fat and calorie balance on the menu!
By eating a balanced diet you will provide your body with all the necessary nutrients and cravings for sweets will decrease.. Many of my clients admit that after they changed their eating habits, their craving for sweets significantly decreased or even disappeared altogether..
Ilustrācijai – on average one chocolate candy is around 60 calories, 100g chicken fillets - approx 110 calories, 100g of green vegetables - around 25 calories.
5 chocolate candies = 200g chicken fillets with 300g vegetable salad. Eating 5 candy You will still be hungry, eating chicken fillet with vegetable salad will feel eaten. Everything is simple - you have to learn to combine products correctly, so that what we eat is both delicious, both provide us with all the nutrients we need and there would be no extra calories, what our body convert to fat.
no, no way! As scientists have found, the conversion of food calories into fat is very uneven throughout the day.
Calories taken in the morning are the "safest". The closer to evening, the greater the chance, that the calories ingested will end up in a layer of fat under your skin. Therefore, breakfast should be the richest in calories. What's more, if you miss breakfast, You will start to suffer from hunger until lunch and you will eat much more in the middle of the day than usual and this is the straightest way to get obese..
A full breakfast will not allow your appetite to expand over lunch, not for dinner and you will get along with reasonable portions. In addition, hearty, full-fledged, A calorie-rich breakfast significantly speeds up both the body's metabolism, both fat burning process. a, the faster your metabolism, the more fat "burns" during the day.
no, on the contrary, if you want to burn fat, should be eaten more often than usual. Divide your required daily calorie "dose" into 4-5 meals.
This way you will consume fewer calories per meal, which in turn means, that the body will use them without residue. No balance - that means, that there will be no reserve for it, which to "deposit" in your hips and waist, reserves, which usually occur, if you eat 3x a day and larger portions. In addition, this diet interferes with your body's biochemical processes, reducing insulin secretion, which converts carbohydrates into subcutaneous fat.
Increasing the number of meals will have an even greater effect, if you arrange their calories in the form of pyramids: morning meals you will be richest in calories, and then with each subsequent meal, their calorie intake will decrease. By eating often and regularly the body will get used to and know the time, when it will be "fed" again. Thus, emergency mode, to build up fat reserves for white days will not be turned on and the body will take energy from existing fat reserves.
Conversely, if your body is "fed" irregularly and with few calories, the body converts the calories received into a "reserve for non-white days" (breaks!) ares of the house: "I would rather put this in reserve, kas zina, when will I be fed next time… ”
If you reduce your calorie intake rapidly (through 35-40%), then the effect will be short-lived - this is exactly the calorie deficit that underlies "fast" diets. Weight loss will stop in two weeks. That's why, that the body panics when starting such a "diet" and slows down your metabolism, to save energy, what it needs, to survive in such a drastic food shortage.
As experience shows, it is recommended to reduce the total number of calories per day by 10-15%. That's enough, to start the fat burning process and you will also have energy left, to continue as active a life as before slimming.
no, to date there is no scientific evidence, that apple cider vinegar in some way stimulate slimming. Proponents of vinegar claim, that taking one or more teaspoons of vinegar a day reduces appetite and this helps burn fat. None of these claims have been clinically tested. Apple cider vinegar is high in acid and can burn the mucous membranes of the mouth and throat quite severely.. In addition, apple cider vinegar in combination with other medicines can cause dangerous and unpleasant consequences. Various strange and completely unreasonable diets promise quick and easy weight loss, but remember, that there is no such thing as a "miracle diet", with the help of which you will be able to get rid of excess kg quickly and easily. If you want to lose your weight and get rid of excess fat, believe me, there is nothing more effective than a properly balanced diet combined with physical activity.
no, it only applies to them, who have a tendency to become obese since birth. For others, moderate meals with a small amount of carbohydrates (or no carbohydrates at all) will not do any harm late at night.
It all depends on the total number of calories consumed per day. If you really consume most of the daily calories in the evening, then, of course, this can cause fat to build up in your body. However, and, you will not exceed the amount of daily calories needed to sustain your life processes + consumed in physical activity – then there is no risk. Therefore, I will repeat – eating in the evening in itself does not threaten obesity, it is important not to exceed the total, The total amount of calories you need per day.
If the total amount of calories you need per day will start to exceed what you need, then you start to get obese no matter what time you eat.
Reduce the number of calories per protein (protein) at the expense of is the biggest and most common mistake of thieves! Many, wanting to lose weight, proudly announces, that they have refused to eat meat. This is an Error! On the one hand – meat contains more than just protein, but also fat (moreover, not "good"). No other – the human body needs glutamine, alanine, amino acids, which in turn can only be obtained from products, containing protein. If your diet is very low in protein, then all these essential amino acids, the body will take from your muscle tissue. This in turn leads to it, that will significantly slow down your metabolism and its consequences – the fat burning process will also become virtually impossible.
Remember, that any diet should contain at least 0,8 gr - 1.5gr of protein per 1 kg of your weight. Otherwise you will achieve the opposite - the process of slimming and fat burning will slow down or even stop altogether.
The meat should be cooked either by boiling, stewing or grilling – do not fry it in fat or oil, in order not to increase the fat content in it.
The best sources of protein are eggs, cottage cheese, chicken fillet, chicken meat (without skin), beef or veal, fish.
The body converts the absorbed carbohydrates into glucose and delivers it to the muscles. Excess glucose (surplus, which is not consumed) is converted into fat under your skin.
If you purposefully start reading the information on product labels and consciously choose products with low fat content, it will not help you to become slimmer, because such products usually contain a lot of sugar - hence a lot of carbohydrates (salmon - calories). Juice is no way out in this case either, for the same reason – they contain sugar. Sugar juices are added instead of a preservative. What to do then? The way out is one – choose to cook only from natural and unprocessed products!
Fats ingested first, which settles under our skin, on our bellies, hips, feet. Nutrition, based on too much fat faster will lead to obesity, than diet, which will take in too many carbohydrates.
a, however, however paradoxical it may be, complete abandonment of fat in the diet will not lead you to a slim body. The explanation is this, that fat is the raw material for the production of many hormones, including their hormones, who are responsible for burning fat. Fat deficiency leads to a decrease in the production of these hormones and even stops the weight loss process at relatively high physical activity.
Critical fat content, which the body should ingest daily with food is not less than 0,6 – 1gr per kg of own weight.
Which fat is better to choose then? The best sources of fat are fish, olive oil, Linseed oil, nuts, avokado.
Studies confirm, that we must not completely exclude carbohydrates from our diet. Excluding them from the diet, we change our metabolism (metabolism), but as soon as we begin to receive them again, weight returns, moreover, with a twist. Without there, carbohydrates are our source of energy. One of the optimal options for calories is to absorb 30% of protein, 55% of carbohydrates and 15% from fat.
1 grams of carbohydrates are retained in our body 3 gr of water – this is why using low carb diets, we don't actually lose fat anymore, but water, because the body artificially reduces the amount of carbohydrates. Therefore, even with these diets, weight is lost quickly, but then recovered just as quickly and with a twist.
Carbohydrates can be divided into "ordinary" and "complex". The first is absorbed quickly, causing very strong insulin production. The latter usually contain quite a lot of fiber and are therefore absorbed slowly and gradually, without causing rapid insulin development.
Ordinary carbohydrates are found in large quantities in confectionery, sweets, but complex carbohydrates – cereals, wholemeal porridge, fruits and vegetables. There is no need to specifically limit complex carbohydrates, the main thing is to calculate the amount of daily you need. We can calculate the required amount of carbohydrates based on the amount of calories you need per day. Subtracting from this amount of protein and fat calories can be calculated, how many carbohydrates need to be ingested.
The healthiest sources of carbohydrates: brown rice, buckwheat, beans, peas, wholemeal oat flakes porridge from various cereals.
You can get fat from everything. If you take in more calories than you need – any product, which contains kcal in your body can turn into fat. Bread and pasta (whole grain) are in fact the main sources of complex carbohydrates, which are necessary, to give you the energy you need on a daily basis. It doesn't matter if it's bread, pasta or something else - it matters how you prepare them and how much you eat.
Yes! Water is needed for the "fat burning process" to take place. You should drink at least a day 8-10 glasses of clean water, regardless of, or want to drink, Is not it so. Water is also needed for muscle toning.
If your diet has a "Name", then it probably won't "work". I do not recommend "fast" diets, because while they lose weight, it is then recovered in a hurry. Many of my clients have tried “all possible diets” and the weight has only increased after each. In addition, the body no longer "understands" what is happening and instead, to work on weight loss I must first help restore it to normal operation.
There are no "miracle diets" or "miracle tablets". if you wish lose weight healthy - so, so that it does not return in a hurry - the only safe solution is a balanced diet with 10-15% calorie deficiency and changes in eating habits. By "balanced diet" I mean the menu, which intends to absorb all the necessary nutrients for the body - so that the body lacks nothing, to your skin, dead, nails… should be healthy and beautiful and at the same time you will not only become lighter, but also slimmer.