"My 100%, I gave it! I wanted to lose weight fast. Strict workouts and diets made by a coach for over a year. I tried a package of supplements ... But, it seems to me that I was expecting more results on the scale and the visual ... "
"My work brings its share of irritants ... 2 months too intense ... I stopped to train to work ... I took everything back then ... it discouraged me ..."
"I would have so much more confidence if my last curves accumulated because of winter could decrease by 20 lbs. I would like to come back to a beautiful body well done, well proportioned, no fat and slightly muscular. No longer being out of breath climbing the stairs, having more general physical stamina ... But, with my busy schedule, I have no time to waste on a weight loss program that does not work! "
What you may miss in the end is a guide to accompany you. A guide to help you understand how to lose weight fast and a lot, but WITHOUT RESUME AND WITHOUT LOSING TONUS. A guide who would make you your own expert to progress with the time you have, avoid the effects of a diet too severe and break the trays that make it impossible to lose weight ...
This ultimate guide will give you all the tools to lose fat sustainable, safely, while improving your body composition. Because the ultimate goal is not to become small and limp, but fit!
Why low calorie diets do not work
A study of participants in the TV show "Biggest Loser" reported that 93% of participants had regained their lost weight after 6 years. Many even took more. 1
What a lamentable failure, no?
Yet many health professionals continue to endorse such extreme strategies. Then, millions of people feel guilty because they resume everything very quickly ...
Blame does not come back to them! These are just bad tips. Good for the TV show, but not recommended at home.
Those who succeed in reaching their goal thus almost certainly finish by taking it back. For others, no wonder they give up ...
Low calorie diets are unbearable for anyone who follows them for a long time. The lack of energy, the lack of progression after a while and the desire to eat everything make it simply impossible to maintain!
Do not be discouraged if you have not kept up. Sincerely, who gets there without losing morale ?!
These diets are not only ineffective, but very often counterproductive. Here's why.
Definition of a low calorie diet
The first rule of weight loss, the simplest and best known is: "If you do not eat = You lose weight!"
# 1. Low calorie diets are almost impossible to follow in the long term and the lost weight hardly ever remains.
# 2. Most women neglect to combine proper muscle training.
They often lose lean mass, but fail to become as "lean" as they would like.
As a result, they end up in a smaller version than they were. They did not sculpt their bodies, did not become stronger, no healthier and no longer fit ..
If your only interest is losing weight without worrying where it comes from, it does not matter if you're doing bad, then: "All diets work"!
If your goal is to lose fat sustainably without losing muscle or tone, then: "These diets never work"! Not to mention the negative effects that can result.
Negative Physical and Psychological Effects of Severe Low Calorie Diets
1.Increased hunger and cravings for everything
2.Decrease in basic metabolism, or speed to lose weight ...
3.Risks of loss of muscle mass = softening ...
4.Lack of energy to train well and be productive at work
5.Lethargic feeling ... you know, when you want to sleep all the time ?!
6.Weakened thyroid hormone (responsible for many problems in women 😤)
7.Decreased sensitivity of leptin (satiety hormone) = You are still hungry after a big meal ...
Increased stress hormone, cortisol = adrenal exhaustion, constant fatigue,
8.difficulty sleeping, water retention ...
9.Decrease in testosterone production = decreased physical performance, including libido.
10.High risk of regaining all the lost weight and more ...
The reason for the yoyo effect
You know the agreement with your body "If you do not eat, it loses weight" also has its small specifications in appendix that nobody reads ... I'll write them roughly to make sure you read them: "THIS AGREEMENT 'IS VALID ON ON A SHORT PERIOD OF TIME!'
Because your body is not crazy! No way he'll let you starve him.
Three defense phenomena allowed him to survive as long under the worst conditions of famine. Believe me he will not hesitate to make you suffer if you try to extend the agreement.
# 1. Your body is extremely efficient at storing energy in the form of fat when food is abundant. It's his insurance for future shortages.
# 2. Your body can also decrease its use in energy.
Translation: Because you do not give him enough, he quickly adjusts his basic energy expenditure (your basic metabolism) according to this new contribution. You have less energy because you have less to spend.
# 3. It is very good for increasing your foraging instinct when your fat reserves are low or when food is scarce ...
Because he does not see the difference between a real famine or a diet low in calories, your body is said:
"Uhmm, it seems that it's all the food I can have and I do not know how long ... Better stop burning so many calories then! I will start to conserve my energy and stimulate all my senses to find food as quickly as possible. "
Result: You do not lose weight with this diet, you are always hungry and worse, if you come back to a healthy and normal diet, YOU ENGRAVED !!
How to lose weight for good: Why this guide works!
Even if you have already followed a severe diet that may have caused damage to your body, this guide will help you put your hormones and metabolism back in order.
If you're on your first diet: "Thanks God", you've come to the right place! You will avoid this fatal error.
You will succeed because this fat loss program will not deprive you. By following the following strategies, you will lose weight without taking it back.
1. Do not dieting, transform your habits
I will not count you as a henchman to sell you a miracle diet. You will never keep the weight lost if you are still unstable.
If you eat well the week, but you fall face in junk all weekend ... Or if you're ultra severe for 1 month, then you fall back into your old habits the month after ...
IT CAN BE STOPPED!
Learn to change your diet one item at a time. Do not be too harsh by changing everything overnight.
How would you teach your child a new language? Would you ask him to speak to you in this language from the first day, even before knowing a single word?
Plans that he starts crying ...
2. Keep your muscle mass
Your muscles are like the spark plugs of a car. They are partly responsible for burning your fat (the fuel).
The more muscle you have, the more calories you will burn at rest and during exercise.
Obviously, no need to become too muscular either. 😅
3. Uses a gradual and light calorie deficit
The equation of weight loss is simple:
Your energy demand - caloric deficit = weight loss
That said, starting with too severe a deficit is never the best solution!
Sprinters never sprint very long.
So start by walking. If you think it's okay, jog a little faster. But, keep a marathoner speed to be able to run long.
4. Burn the fat, do not worry
To create a caloric deficit, there are two ways:
Decrease the calories consumed,
Increase your level of physical activity.
Do not create a too high deficit in your diet, rather increase your level of physical activity. Training will bring you more results than relying solely on your diet. You will live much better too!
5. Do not stay too long on a reduced caloric intake, periodic
To the warriors of this world. To those who never give up. Who still follow a diet without achieving their goal.
Those who follow 100% their menu, but who always end up in front of a plateau struggling not to resume everything.
If you do not lose weight, do not reduce your calories yet! Rather do the opposite ...
Take a cibole break! 😉
If your calories are already low for a long time, reducing them further may cause undesirable metabolic disorders. The best decision would be to eat more, simply.
After several months of eating so little, a week or two at an energy level close to your maintenance will rebalance your hormones and restore your metabolism. 3
Periodize your calories. Instead of staying weak all the time, increase them occasionally.
The longer or longer your caloric deficit has been, or the lower your fat percentage, the more important it will be to take high calorie days.
You might take a little weight, but do not worry. The resulting metabolic boost will break your plateau and you will lose it again.
This technique is well known in the world of fitness and bodybuilding: a cheat day for every week strict. A mental and physical rest necessary.
To consider with this technique, a day can be realistic for a person with a very low fat level. Otherwise, a good, permissive meal that brings your total calories of the day to your maintenance level or slightly higher, would be more suitable.
6. Lose weight at the right pace for you
It's always tempting to exceed the speed limit on the highway to get to your destination faster. The problem is that there is more risk of never surrendering ...
The only real way to avoid any complications from happening is to avoid reducing your calories as severely!
Lose for good by going at your own pace.
Many experts in the field recommend a speed of about 1 to 2 pounds per week. Nevertheless, 2 pounds can be too fast for a small person who has only a few pounds to lose. On the other hand, 2 pounds can be rather slow for an obese person who has more than a hundred pounds in excess ...
Lose fat not weight: the first steps!
Losing weight is a very bad goal. Even if for some, it's really all that matters ...
Tell yourself that losing muscle makes you soft and formless. Do you really want to look like a jello model?
Finally, everyone's tastes ...
But as long as you put in so much effort, it's better to put them in the right place for:
Lose fat,
Lose some belly,
Build muscle = firm (if you prefer to say so and absolutely avoid looking just a little muscular ...),
Transform your body simply!
Forget the balance for a while!
Your landmark of 8 years ago is no longer valid! You want to be better than that!
Develop or at least: MAINTAINING YOUR MUSCLE MASS will not only make you look better, stronger and athletic.
THE BENEFITS OF MUSCULAR STRENGTHENING ARE MANY: 4
1.Increase your metabolism,
2.Slowing down the effects of aging,
3.Better health of your bones, your joints, your heart and your health in general,
4.Improve your mobility in your everyday activities.
So, always want to be "A little soft" (lean and fat)?
If so, do not waste your time, stop reading here and return to the elliptical ... But, do not be surprised if you stay on a plateau all your life.
If you are ready to lose your fat for good and be in the best shape of your life, continue reading. 😉
1. Determine your starting body composition (BMI)
To make sure you lose fat, not muscle, measuring your body mass index is important.
Initially if you have a lot of fat to lose, you can always use a BMI calculator or a popular ideal weight chart. But, quickly, you will have to go to a more personalized measure.
It would be like estimating the outside temperature by looking through the window at the heat of your home ...
Use which thermometer!
These methods are very imprecise and generalist. Based solely on your weight and size, they do not take into account your actual body composition.
According to the ideal weight charts, a woman 5 feet 5 inches 160 pounds would be considered overweight, even if it was less than 15% fat. On the other hand, a 115-pound woman may have 35% fat and be considered physically fit because she has an ideal weight for her height ... The same problem applies to BMI calculators.
No matter what you choose, always compare the evolution of your fat content with the same device. Because, the results can vary between them.
Try also to measure yourself and to weigh yourself under the same conditions; the same day, same time of the day (morning before eating and drinking for example), same device, same clothing on the scale ...
Daily variations can go up to 5 pounds just in water.
AND, remember that what matters is your evolution, not the number indicated! 😉
2. Set reasonable weight loss goals
To succeed in your weight loss, the first step is to set goals. Set achievable goals by considering the answers to the following questions.
What percentage of fat should I reach to see my as?
According to Statistics Canada, in 2014, more than half of the population was overweight or obese. In other words, more than 50% of Canadians would have a body fat content of more than 20% for men and 26% for women.
While a percentage of acceptable body fat would be between 21 and 25% in women, the optimal is a little lower.
Obviously, the lower the percentage, the more you'll see the definition on your abs and the rest of your body. More athletic women can easily go down to about 12%. Bodybuilders even go to even lower fat levels, even critical, in competitions.
However, not all riders want to do marathons, right?
So, if you do not have in mind to get on the stage, it is not recommended to go under the 10% in the woman.
These percentages of body fat are essential for maintaining good physical and mental health. They also allow the proper functioning of female reproductive devices.
➡️ What percentage of fat should you target?
Being dry is definitely better for your health than being obese ...
But being too dry becomes an obsession. And, you have other priorities, do not you?
In any case, maintaining an extremely low level of fat for too long may not be so healthy ...
HEALTH PROBLEMS WITH A TOO LOW FAT RATE MAY INCLUDE:
1.Increased risk of heart and gastrointestinal diseases,
2.Damage to the nervous system,
3.Risks of narrowing of organs,
4.Weakening of the immune system,
5.Disruption of the reproductive system,
6.And other effects on your vitality ... that is to say your well-being.
Aiming for a fat percentage between 16 and 20% is more realistic and safe. These percentages will require efforts to achieve and maintain, but they remain reasonable for the majority of the world.
So you can use these numbers to set goals, but keep your health and personal well-being in mind as important real results.
Focus on the improvements you make rather than the number you would like to
➡️ How much weight should you really lose?
Once your ideal imc is determined, here's how to calculate the weight you should lose to reach it:
Lean mass = Total weight - (Percentage fat mass x Total weight)
Ideal weight = Lean mass / (1 - Percentage of ideal body fat)
Fat to lose = Total weight - ideal weight
Example: Let's take a woman 180 pounds at 30% fat with a goal of 20%.
Lean mass = 180 - (0.30 * 180) = 126 pounds
Ideal weight = 126 / (1 - 0.20) = 157.5 pounds
Fat to lose = 180 - 157.5 = 22.5 pounds
"My work brings its share of irritants ... 2 months too intense ... I stopped to train to work ... I took everything back then ... it discouraged me ..."
"I would have so much more confidence if my last curves accumulated because of winter could decrease by 20 lbs. I would like to come back to a beautiful body well done, well proportioned, no fat and slightly muscular. No longer being out of breath climbing the stairs, having more general physical stamina ... But, with my busy schedule, I have no time to waste on a weight loss program that does not work! "
What you may miss in the end is a guide to accompany you. A guide to help you understand how to lose weight fast and a lot, but WITHOUT RESUME AND WITHOUT LOSING TONUS. A guide who would make you your own expert to progress with the time you have, avoid the effects of a diet too severe and break the trays that make it impossible to lose weight ...
This ultimate guide will give you all the tools to lose fat sustainable, safely, while improving your body composition. Because the ultimate goal is not to become small and limp, but fit!
Why low calorie diets do not work
A study of participants in the TV show "Biggest Loser" reported that 93% of participants had regained their lost weight after 6 years. Many even took more. 1
What a lamentable failure, no?
Yet many health professionals continue to endorse such extreme strategies. Then, millions of people feel guilty because they resume everything very quickly ...
Blame does not come back to them! These are just bad tips. Good for the TV show, but not recommended at home.
Those who succeed in reaching their goal thus almost certainly finish by taking it back. For others, no wonder they give up ...
Low calorie diets are unbearable for anyone who follows them for a long time. The lack of energy, the lack of progression after a while and the desire to eat everything make it simply impossible to maintain!
Do not be discouraged if you have not kept up. Sincerely, who gets there without losing morale ?!
These diets are not only ineffective, but very often counterproductive. Here's why.
Definition of a low calorie diet
The first rule of weight loss, the simplest and best known is: "If you do not eat = You lose weight!"
# 1. Low calorie diets are almost impossible to follow in the long term and the lost weight hardly ever remains.
# 2. Most women neglect to combine proper muscle training.
They often lose lean mass, but fail to become as "lean" as they would like.
As a result, they end up in a smaller version than they were. They did not sculpt their bodies, did not become stronger, no healthier and no longer fit ..
If your only interest is losing weight without worrying where it comes from, it does not matter if you're doing bad, then: "All diets work"!
If your goal is to lose fat sustainably without losing muscle or tone, then: "These diets never work"! Not to mention the negative effects that can result.
Negative Physical and Psychological Effects of Severe Low Calorie Diets
1.Increased hunger and cravings for everything
2.Decrease in basic metabolism, or speed to lose weight ...
3.Risks of loss of muscle mass = softening ...
4.Lack of energy to train well and be productive at work
5.Lethargic feeling ... you know, when you want to sleep all the time ?!
6.Weakened thyroid hormone (responsible for many problems in women 😤)
7.Decreased sensitivity of leptin (satiety hormone) = You are still hungry after a big meal ...
Increased stress hormone, cortisol = adrenal exhaustion, constant fatigue,
8.difficulty sleeping, water retention ...
9.Decrease in testosterone production = decreased physical performance, including libido.
10.High risk of regaining all the lost weight and more ...
The reason for the yoyo effect
You know the agreement with your body "If you do not eat, it loses weight" also has its small specifications in appendix that nobody reads ... I'll write them roughly to make sure you read them: "THIS AGREEMENT 'IS VALID ON ON A SHORT PERIOD OF TIME!'
Because your body is not crazy! No way he'll let you starve him.
Three defense phenomena allowed him to survive as long under the worst conditions of famine. Believe me he will not hesitate to make you suffer if you try to extend the agreement.
# 1. Your body is extremely efficient at storing energy in the form of fat when food is abundant. It's his insurance for future shortages.
# 2. Your body can also decrease its use in energy.
Translation: Because you do not give him enough, he quickly adjusts his basic energy expenditure (your basic metabolism) according to this new contribution. You have less energy because you have less to spend.
# 3. It is very good for increasing your foraging instinct when your fat reserves are low or when food is scarce ...
Because he does not see the difference between a real famine or a diet low in calories, your body is said:
"Uhmm, it seems that it's all the food I can have and I do not know how long ... Better stop burning so many calories then! I will start to conserve my energy and stimulate all my senses to find food as quickly as possible. "
Result: You do not lose weight with this diet, you are always hungry and worse, if you come back to a healthy and normal diet, YOU ENGRAVED !!
How to lose weight for good: Why this guide works!
Even if you have already followed a severe diet that may have caused damage to your body, this guide will help you put your hormones and metabolism back in order.
If you're on your first diet: "Thanks God", you've come to the right place! You will avoid this fatal error.
You will succeed because this fat loss program will not deprive you. By following the following strategies, you will lose weight without taking it back.
1. Do not dieting, transform your habits
I will not count you as a henchman to sell you a miracle diet. You will never keep the weight lost if you are still unstable.
If you eat well the week, but you fall face in junk all weekend ... Or if you're ultra severe for 1 month, then you fall back into your old habits the month after ...
IT CAN BE STOPPED!
Learn to change your diet one item at a time. Do not be too harsh by changing everything overnight.
How would you teach your child a new language? Would you ask him to speak to you in this language from the first day, even before knowing a single word?
Plans that he starts crying ...
2. Keep your muscle mass
Your muscles are like the spark plugs of a car. They are partly responsible for burning your fat (the fuel).
The more muscle you have, the more calories you will burn at rest and during exercise.
Obviously, no need to become too muscular either. 😅
3. Uses a gradual and light calorie deficit
The equation of weight loss is simple:
Your energy demand - caloric deficit = weight loss
That said, starting with too severe a deficit is never the best solution!
Sprinters never sprint very long.
So start by walking. If you think it's okay, jog a little faster. But, keep a marathoner speed to be able to run long.
4. Burn the fat, do not worry
To create a caloric deficit, there are two ways:
Decrease the calories consumed,
Increase your level of physical activity.
Do not create a too high deficit in your diet, rather increase your level of physical activity. Training will bring you more results than relying solely on your diet. You will live much better too!
5. Do not stay too long on a reduced caloric intake, periodic
To the warriors of this world. To those who never give up. Who still follow a diet without achieving their goal.
Those who follow 100% their menu, but who always end up in front of a plateau struggling not to resume everything.
If you do not lose weight, do not reduce your calories yet! Rather do the opposite ...
Take a cibole break! 😉
If your calories are already low for a long time, reducing them further may cause undesirable metabolic disorders. The best decision would be to eat more, simply.
After several months of eating so little, a week or two at an energy level close to your maintenance will rebalance your hormones and restore your metabolism. 3
Periodize your calories. Instead of staying weak all the time, increase them occasionally.
The longer or longer your caloric deficit has been, or the lower your fat percentage, the more important it will be to take high calorie days.
You might take a little weight, but do not worry. The resulting metabolic boost will break your plateau and you will lose it again.
This technique is well known in the world of fitness and bodybuilding: a cheat day for every week strict. A mental and physical rest necessary.
To consider with this technique, a day can be realistic for a person with a very low fat level. Otherwise, a good, permissive meal that brings your total calories of the day to your maintenance level or slightly higher, would be more suitable.
6. Lose weight at the right pace for you
It's always tempting to exceed the speed limit on the highway to get to your destination faster. The problem is that there is more risk of never surrendering ...
The only real way to avoid any complications from happening is to avoid reducing your calories as severely!
Lose for good by going at your own pace.
Many experts in the field recommend a speed of about 1 to 2 pounds per week. Nevertheless, 2 pounds can be too fast for a small person who has only a few pounds to lose. On the other hand, 2 pounds can be rather slow for an obese person who has more than a hundred pounds in excess ...
Lose fat not weight: the first steps!
Losing weight is a very bad goal. Even if for some, it's really all that matters ...
Tell yourself that losing muscle makes you soft and formless. Do you really want to look like a jello model?
Finally, everyone's tastes ...
But as long as you put in so much effort, it's better to put them in the right place for:
Lose fat,
Lose some belly,
Build muscle = firm (if you prefer to say so and absolutely avoid looking just a little muscular ...),
Transform your body simply!
Forget the balance for a while!
Your landmark of 8 years ago is no longer valid! You want to be better than that!
Develop or at least: MAINTAINING YOUR MUSCLE MASS will not only make you look better, stronger and athletic.
THE BENEFITS OF MUSCULAR STRENGTHENING ARE MANY: 4
1.Increase your metabolism,
2.Slowing down the effects of aging,
3.Better health of your bones, your joints, your heart and your health in general,
4.Improve your mobility in your everyday activities.
So, always want to be "A little soft" (lean and fat)?
If so, do not waste your time, stop reading here and return to the elliptical ... But, do not be surprised if you stay on a plateau all your life.
If you are ready to lose your fat for good and be in the best shape of your life, continue reading. 😉
1. Determine your starting body composition (BMI)
Initially if you have a lot of fat to lose, you can always use a BMI calculator or a popular ideal weight chart. But, quickly, you will have to go to a more personalized measure.
It would be like estimating the outside temperature by looking through the window at the heat of your home ...
Use which thermometer!
These methods are very imprecise and generalist. Based solely on your weight and size, they do not take into account your actual body composition.
According to the ideal weight charts, a woman 5 feet 5 inches 160 pounds would be considered overweight, even if it was less than 15% fat. On the other hand, a 115-pound woman may have 35% fat and be considered physically fit because she has an ideal weight for her height ... The same problem applies to BMI calculators.
No matter what you choose, always compare the evolution of your fat content with the same device. Because, the results can vary between them.
Try also to measure yourself and to weigh yourself under the same conditions; the same day, same time of the day (morning before eating and drinking for example), same device, same clothing on the scale ...
Daily variations can go up to 5 pounds just in water.
AND, remember that what matters is your evolution, not the number indicated! 😉
2. Set reasonable weight loss goals
To succeed in your weight loss, the first step is to set goals. Set achievable goals by considering the answers to the following questions.
What percentage of fat should I reach to see my as?
According to Statistics Canada, in 2014, more than half of the population was overweight or obese. In other words, more than 50% of Canadians would have a body fat content of more than 20% for men and 26% for women.
While a percentage of acceptable body fat would be between 21 and 25% in women, the optimal is a little lower.
Obviously, the lower the percentage, the more you'll see the definition on your abs and the rest of your body. More athletic women can easily go down to about 12%. Bodybuilders even go to even lower fat levels, even critical, in competitions.
However, not all riders want to do marathons, right?
So, if you do not have in mind to get on the stage, it is not recommended to go under the 10% in the woman.
These percentages of body fat are essential for maintaining good physical and mental health. They also allow the proper functioning of female reproductive devices.
➡️ What percentage of fat should you target?
Being dry is definitely better for your health than being obese ...
But being too dry becomes an obsession. And, you have other priorities, do not you?
In any case, maintaining an extremely low level of fat for too long may not be so healthy ...
HEALTH PROBLEMS WITH A TOO LOW FAT RATE MAY INCLUDE:
1.Increased risk of heart and gastrointestinal diseases,
2.Damage to the nervous system,
3.Risks of narrowing of organs,
4.Weakening of the immune system,
5.Disruption of the reproductive system,
6.And other effects on your vitality ... that is to say your well-being.
Aiming for a fat percentage between 16 and 20% is more realistic and safe. These percentages will require efforts to achieve and maintain, but they remain reasonable for the majority of the world.
So you can use these numbers to set goals, but keep your health and personal well-being in mind as important real results.
Focus on the improvements you make rather than the number you would like to
➡️ How much weight should you really lose?
Once your ideal imc is determined, here's how to calculate the weight you should lose to reach it:
Lean mass = Total weight - (Percentage fat mass x Total weight)
Ideal weight = Lean mass / (1 - Percentage of ideal body fat)
Fat to lose = Total weight - ideal weight
Example: Let's take a woman 180 pounds at 30% fat with a goal of 20%.
Lean mass = 180 - (0.30 * 180) = 126 pounds
Ideal weight = 126 / (1 - 0.20) = 157.5 pounds
Fat to lose = 180 - 157.5 = 22.5 pounds
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