It's a strategy! How to lose weight once and for all

 It's a strategy! How to lose weight once and for all

Why don't diets work or work as promised, and people can go to the gym for years, but their figures do not change? Our heroine Julia knows how to lose weight correctly and for a long time, and is ready to reveal all the secrets to you. Just read carefully!

For a year now, I have not gained weight again after another weight loss to the sea. All this time I eat my favorite food after 18:00 and sometimes after 23:00, I eat a lot. But I don't get fat anymore like I used to!

My clients that I reached out to stopped dieting and jumping cardio a week before the holidays, and chose the right weight loss strategy, as they aim to lose weight forever. They are no longer upset that they are slowly losing weight (2 kg per month), they are happy that they have received an inoculation of the truth from endless advertising about a quick result for life! 

If you are currently on another diet, then go make yourself a bigger sandwich and come back to finish reading this article! Let's talk about how to lose weight once and for all. Or at least structure everything you need to know about it.

Lose weight permanently with a calorie deficit

First, let's figure out how the process of losing weight happens? So, in order to lose weight, whether slowly or quickly, we need to form a calorie deficit. That is, you need to spend more calories than you get. There are two ways to create a calorie deficit: food and exercise. There is also a 3rd one that complements food and fitness and is not a separate option to lose weight quickly and permanently: extra-workout activity (your favorite 10,000 steps).

How to lose weight: calorie deficit

That is, you can cut food to the required deficit and start losing weight without going to the gym. Or you can eat chocolates and work out in the gym more than was eaten. And in fact, and in another case, you will lose weight, another thing is that it will not necessarily be fast and correct.

And what exactly you will lose weight, waist or buttocks, is unknown. The result is not predictable. In both cases. But what to do and what to do to lose weight forever and keep the weight off? Unfortunately, this is not written in the recommendations for any diet.

As the saying goes: “When you lose weight, you realize that you weren’t loved not because you were fat, but because you were a fool!” In this joke, I found a deep meaning associated with the process of losing weight and the state to which you come as a result.

Lose Weight Forever: Diet or Lifestyle?

So where to start? First of all, choose a weight loss strategy for yourself by defining your goals. If you want to be at a resort in a month and, drawing in your stomach, take a couple of beautiful pictures for “Instagram (The social network is recognized as extremist and banned on the territory of the Russian Federation)” or conquer the man of your dreams, then you can risk all your health, because it’s not worth it to you nothing while it's there! Fast weight loss is just for you! Get ready for some serious stress for the body! Get on the "Dukan" - and in a month you will pour out 4-5 kg ​​of water, 2-3 kg of fat and muscle mixed. Just keep in mind that, as a rule, we have to choose what we want: to lose weight correctly and permanently, or to lose weight quickly?

If you are ripe to lose weight once and for all, then let's figure out together why this strategy is correct and what result you will come to.

Calorie deficit options to help you lose weight permanently

Let's start with food. Any diet from the Internet is a huge calorie deficit, cutting food from your usual 2300-2500 to 1000 kcal per day. Food by itself is of little importance. The point of any diet is to create a maximum deficit. Accordingly, the greater the deficit, the faster the process of losing weight.

But a large deficit is, first of all, a violation of the hormonal background and a high risk of breakdowns, so it is unlikely that you will be able to lose weight forever.

In a long-term weight loss strategy, the calorie deficit should be small - 200, maximum 400 kcal per day. Never lower your daily calorie intake to less than 1500 kcal! This is the lowest healthy limit for a woman over the age of 16.

Get rid of overweight.Transform you body!

With a small calorie deficit and proper work in the gym, you begin to lose weight precisely due to subcutaneous fat. The optimal weight loss formula is 3 weeks of deficiency, then 3 weeks of retention. That is, for the first 3 weeks you eat 200 - 400 kcal less than your daily allowance, then for 3 weeks you eat the daily allowance. But don't exceed it! It is important. Lost a couple of kilos. Then a new circle: deficit - retention. And so on until you get the numbers you want.

Since the body in this case does not experience excessive stress, we get a chance to lose weight once and for all and keep this weight in the future. I do not recommend sitting on a deficit without deduction, as disruptions are possible that demotivate you to do this important thing, which will definitely turn your life around 180 degrees.

How to calculate your calorie intake to lose weight correctly?

Each one is individual. And when it comes to a deficit of 200 kcal, it is important not to make a mistake with the norm. In this regard, nutritionists and nutritionists have formulas based on your measurements. But if it is not possible to pass such testing, then the easiest way is to listen to your body through observations. Try to eat 3 times a day clean food for several days (cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil in half) and observe changes in weight, and also count the amount of food.

It is very difficult to overeat with such a food basket if you do not add sugar and delicious sauce or start frying everything. After counting the daily calorie intake for 1-2 weeks and observing the weight, which is unlikely to change for the worse, you will calculate your daily rate. These data will be exactly your body, which is very important in order to lose weight correctly and for a long time!

Then you will take 200 - 400 kcal from this norm to create a deficit. What's more, 200 is better than 300 or 400!

What to eat to lose weight?

All the informational chaos about how to eat this to lose weight, and how to wave your leg so that your fifth point is rounded, is nothing more than the content of phytonies for the same phytonies who have a lot of free time to run around the shops and look for themselves chia seeds for lunch. But this is too intricate way to lose weight easily and correctly.

Ordinary people who work 8 or more hours, raise children, deal with other important issues, simply do not have the time and opportunity to lead such a lifestyle. Carrying a container of food with you to work is cool, ordering ready-made food with a normal KBJU is very convenient. But the most important thing in the matter of competent weight loss is that you do not get tired of these containers in a couple of weeks, and you would not give up an important undertaking. If you're used to chatting with co-workers at lunchtime in your favorite dining room, indulge in this pleasure! Now you can find everything everywhere. The main thing is to be able to choose!

Remember that the most important principle of effective weight loss once and for all - you should be comfortable. You don't have to feel like an outcast choking on lentils in the kitchen when everyone else is out for lunch.

Diet to lose weight permanently

How do you plan your diet anyway? In the process of losing weight, only the calorie deficit matters, not your diet (for a healthy person)! You can eat chocolate and burgers and still lose weight. But if you replace delicious high-calorie food with “correct” food (we are not talking about low-calorie), saturation occurs much faster, and the diet is more comfortable, and you lose weight faster, and weight is kept easier. And the right food is the one that feeds your muscles, which has all the nutrients you need, which does not lead you to breakdowns on the way to the coveted “lose weight forever” and helps to start the acceleration of metabolic processes.

BJU formula for proper weight loss

Recall that BJU is:

• Squirrels

• Fats

• Carbohydrates

The BJU formula is also different for everyone. Someone comfortably perceives a decrease in fat and an increase in protein in food and begins to lose weight. I melted before my eyes when I increased the carbohydrates in my diet! Yes, yes, every day pasta and cereals - while minus 16 kg of pure fat! This question is individual, you will not find a single formula in the table, you need to experiment with the menu until you find the perfect formula. In any case, you will be able to quickly or slowly, but lose weight with a calorie deficit, but a balanced diet will help start the necessary processes to lose weight and keep it off. Sometimes cutting carbohydrates towards protein will unbalance your appetite, and you will crave chocolate wildly. The main principle that you need to remember in order to lose weight once and for all: in each of your meals should be proteins, and fats, and carbohydrates.

Nutrition is a culture of nutrition that helps develop them. To understand your eating habits a little better, you should turn to specialized literature or thematic sites: Margarita Koroleva’s author’s technique “Lose Weight Forever”, Stasia Morozova’s system of the same name, and dozens, hundreds of blogs of other authors and trainers. Since they are all professional to varying degrees, it makes sense not to immediately rush to fulfill all the instructions, but to carefully evaluate what is proposed and listen to yourself!

The nutrients themselves are very important for the restoration of the "hormone". For a person with hormonal disorders, the help of a nutrition specialist is needed. Without such a consultation, it may not be possible to lose weight for a long time and maintain the achieved weight. 

If you are a relatively healthy person, you can balance your diet on your own. Do not complicate this process for yourself, otherwise you will quit the process of losing weight without achieving a result! The fact that you will be counting calories for a while is already very emotionally complex. Start simple if it is not possible to draw up a menu from a specialist. Keep the balance in carbohydrates at the level of 70% complex and 30% fast. Protein at the rate of 1-1.5 g per kilogram of your weight (varies depending on the volume of your training) and fat is a minimum amount. But do not overdo it with fat-free foods, you definitely need fats too! 5% cottage cheese is great for fat content, it is quite within the rules of effective weight loss for a long time.

Another question on nutrition on the way to the cherished “lose weight once and for all”

Can you eat after six? It doesn't matter what time of day you eat. The recommendation not to eat after 6 is due to the fact that in this case you skip one meal, which automatically cuts your diet by 25-30%, thereby forming a calorie deficit - and you start to lose weight. If you have already formed a deficit, you can eat at a convenient time for you and this will not prevent you from losing weight correctly.

It is not recommended to eat two hours before bedtime, as this adversely affects the recovery process. Well, in general, metabolic processes slow down in a person after 16:00, hence the support for the opinion that one should not eat after six. But they are slowing down - this does not mean that they stop, just work on achieving the goal of losing weight for a long time is going more slowly. This is an average hospital temperature, because if your main activity and training falls in the afternoon, your metabolism probably works differently. I managed to lose 16 kg in 5 months, eating every evening at 22:00 - 23:00, despite the metabolism!

Choosing a workout

So, after you have established nutrition, it is worth sorting out the training: what program to choose, what load, what exercises and in general the type of fitness. There are many options, you can start from interests. But you are probably wondering why so many people go to the gym for years and still fall short of the ideal, or why there are so many obese people in marathon races.

Muscles for girls: why, if we just want to lose weight for a long time?

Why do we girls need muscle mass, you ask. Well, at least in order to eat more and not get better. With good muscle mass, you can afford to eat your favorite foods, and in solid amounts.

Well, and most importantly, muscle mass is needed if you want to have a beautiful body, it is easier to lose weight and maintain weight in the future. Pay attention to people with the same weight and different percentages of muscle and fat mass. A girl with a good muscle mass of 60 kg looks much slimmer and more attractive than a girl even with 50 kg, but with a small percentage of the same muscle mass. Why is that? It's just that fat has a loose structure and visually a small 50-kilogram girl can resemble a plump Thumbelina. And a juicy muscular lady of 60-65 kg will be an ideal model for underwear.

Lose weight the right way: strength vs. cardio

Why is strength training still given priority? But because only with them we can grow muscle mass, which is so necessary for a beautiful body. Cardio, on the other hand, burns muscle along with fat. And they have many contraindications and negative effects on the process of losing weight. From cardio, you really want to eat, which leads to disruptions in nutrition and delivers terrible discomfort if we are in short supply. And we remember that stress makes it very difficult to finally lose weight once and for all! Also, cardio leads to sharp jumps in cortisol, which negatively affects the process of losing weight.

But people are used to comparing cardio and strength training calorie expenditure head-on, without taking into account the essence of what we need from training. Although the calorie expenditure during cardio training can be twice as high, it is longer in the strength mode, calories are consumed during the day after the strength training. And most importantly - cardio has nothing to do with the growth of muscle mass, which is so necessary to lose weight relatively easily, quickly and correctly!

Why do you need a coach in the process of losing weight?

When you hear phrases like “5 Best Butt Workouts” or “Fat Burning Full Body Workout”, etc., these are just abstractions and allegories that help describe one of the tools of one of the workouts. And in order to lose weight, keep weight and create a beautiful body for many years, we should first of all talk about a training program. It must include periodization from strength to volume training, and progression of weights, and various exercises for the same muscle group at different inclinations, and different loads on different muscle groups due to the characteristics of the figure, and the development of various functional skills.

To do this, I recommend finding a professional trainer who is deeply immersed in the topic, has experience with similar tasks and will help you avoid injury from self-studying with the wrong technique. Well, if your coach turns out to be a charismatic specialist who can not only competently work with your body, but also provide the necessary psychological support and motivation, then this is 90% success in the process of your transformation.

In general, psychological support is extremely important in order to lose weight once and for all, especially for those who have just abandoned numerous diets that promise quick weight loss and have chosen a proper weight loss strategy. A lot of interesting things about this can be found in the book by psychologist Artyom Ovechkin “To lose weight forever? Easily!"

Please note that when a professional athlete prepares for a competition, he always has a coach, even if this athlete himself can easily prepare other people for competitions. This is so because it is very difficult to train yourself even for a professional. We feel sorry for ourselves and underwork the necessary couple of repetitions, which will give the long-awaited effect in order to lose weight for a long time. Well, if you are not related to sports, then it is very difficult to create a program for yourself and set up a technique, which is proved by the examples of many people who regularly work out in the gym on their own and have not even achieved any even average results in creating the desired figure.

Important points that are often ignored when wanting to lose weight fast

This is a dream. Much has been written and said about this. I’ll just say: if you don’t get enough sleep, then the effect of your efforts in training is almost halved and nutritional breakdowns are sure to follow, which prevents you from losing weight easily and correctly. Our muscle fibers are restored during sleep, and if there was little time for sleep, then the muscles did not recover, and therefore did not grow. And we have found out that the presence of muscles in the body is the key to a beautiful figure.

The rate of weight loss once and for all

Optimal weight loss is 1.5-3 kg per month. I'm talking, of course, about pure fat. You must understand that losing 2 kg per month is very good, although Tanya's girlfriend lost 7 kg per month - and this is a bad result. Here more means worse! Gone quickly and will be back soon. A slow pace is preferable to lose weight permanently. Why am I focusing on this? Because you must have an adequate perception of this process. One of our clients, after a month of intensive training and normalization of nutrition, did not want to extend the weight loss program, and I asked her: “What's the matter?” She replied: "I only lost 5 kg from your training, it's so little..." Only! Just imagine that a woman threw off 5 kg in a month, and if in a year, then it will be 60 kg! Few?

Please be prudent and think long term! Take two years to properly lose weight and create an ideal figure, and during this period you will be able to achieve stunning results, and most importantly, having achieved the result, keep your weight. You can decrease by 2-3 clothing sizes in the first six months, but the rest of the time will be spent on creating proportions and relief.

And further! Don't focus on weight. He can stand for a long time, and then sharply show minus 1-2 kg. This is due to the peculiarity of fat loss. Ultimately, you should only care about losing pure fat. An ordinary centimeter tape can serve as a home reference for you. And professionally - caliper or diagnostics of body composition.