Losing weight is a simple thing
I’ve heard a thousand excuses for why someone can’t lose weight.
And here are the main real reasons for failure.
- Excessive caloric deficit
Being in a calorie deficit is a law. You can’t lose weight if you take in more calories than you expend.
The difficulty of providing yourself with a deficit without starving. And most people who lose weight end up starving. And they justify that they have no will. And so much will when they are not hungry, they don’t need it at all.
Obviously, a deficit is more difficult to maintain than a surplus. Evolutionarily, we are designed this way – to provide ourselves with a supply of energy. Especially if we want everything to happen quickly.
But it doesn’t work like that. Even if it does, we will have a vivid example of the “yo-yo” effect and huge demotivation.
Therefore, in moderation! A moderate deficit that most people can sustain in the longer term is 15-20% (in calories). This will provide you with a weight loss of 4-5 kg per month.
Note: every person is different! Accordingly, the moderate deficit for each person is also different, the achieved kilos are also different, the changes in lifestyle – and those.
A few quick tips:
- Reduce calories from drinks (juices, syrups, etc.)! Drink plain water or unsweetened tea.
- Avoid breaded, fried foods, saturated fats and sausages.
- Avoid simple carbohydrates (pasta).
- Improve your physical activity. It’s not about any great deeds and Olympic records – sometimes it’s enough to walk more, not use the elevator, ride a bicycle, use mostly public transport and other similar trifles.
- Do not completely forbid any food. If you like something, eat a little. If at such a moment you deny yourself this much-desired thing, you will get up at night and stuff yourself with it.
- If you feel hungry, try drinking water first – it can fill you up.
- He slightly reduced his usual portions and ate more slowly than usual. If you are hungry at an unusual time, eat more filling foods (those with more protein, fiber, water: vegetables, fruits, meat, cottage cheese, low-fat yogurt, cereal products).
- Sleep well! Sleep-deprived people choose higher-calorie and more unhealthy food.
- Prepare your own food, planned and if appropriate, in advance.
Each of these quick tips also has a number of subtleties that you can also learn from us.
From now on, I’m telling you, forget counting calories – at most you’ll get some mental problems. Ask us to explain other ways to ensure a moderate deficit, as easy as child’s play.
- Insufficient amount of protein
Protein is the basic building block of all our organs. Without the necessary protein, one of them cannot renew itself normally. Protein will ensure the maintenance and building of muscle mass, will improve your metabolism, will keep you full for a longer time and with it the necessary calorie deficit. During its processing, a thermic effect is observed, which also improves the expenditure of calories.
Critical values (for survival) are about 0.8 g per kilogram. Supportive values are about a gram per kilogram of weight. Depending on lifestyle, normal values are around 1.5 g, and for active and professional athletes, they can reach 1.8-2.2 g per kilogram.
- Insufficient amount of water
In order to burn fat effectively, a sufficient amount of water is necessary. It can be roughly calculated as follows: for every 25 kg of weight – a liter of water (40 ml per kg of weight). It is important to increase to this amount gradually. After clearing excess fat, this amount can be reduced (up to 30 ml per kg of weight).
Note: drink the coffee with 1-2 glasses of water! Mandatory! Coffee is a strong diuretic, about half a liter of water for every cup of coffee passes through the body without being used.
- Insufficient fiber
A person needs a certain amount of fiber (for women 20 g, for men it can reach up to 30 g per day), to cleanse well. Congested intestines do not digest food as expected and nutrition can be incomplete. For this purpose, he increased the salads of fresh vegetables.
Malnutrition can also occur with a well-cleansed organism with uniform food. Many exercise trainers emphasize caloric deficit and macronutrients. They often ignore the other factors, and above all, complete nutrition. Yes, the amounts of the different micronutrients are minimal, but if the body feels a shortage of any of them, it instinctively goes into a kind of “protective” mode with reduced metabolism to the extreme and accumulation of energy in the form of fat.
For reporting results, trust centimeters and measurements more than weight. There is a phenomenon called recomposition of body structure. This is exactly what we strive to achieve with the people we train to eat right – when losing fat and gaining muscle mass, the weight can sometimes even increase, and a person can lose weight and his health improves.
Note: recomposition does not mean that fat becomes muscle – although dependent, the two are completely different!
Weight loss is simple – providing a caloric deficit in the right environment.
Just because it’s simple doesn’t mean it’s easy!
Are you busy, have other priorities or lack motivation? We understand you perfectly!
We are people who could help you in a way that is best specifically for you and best suited to your current lifestyle.