Often people who want to lose weight, very abruptly – as they say, "from Monday" – begin to limit their diet and go to training. As a rule, in this case, the "fuse" is enough for a couple of days. Then they return to the life they are used to, and consider themselves unable to change anything.
This is the wrong approach, the fitness trainer is sure. How to start the process of losing weight in order to achieve the desired result?
Step 1. Formulate the task.
To begin with, you need to imagine losing weight as a task. And in order to solve any problem, it is important to familiarize yourself with the conditions. Accordingly, we do the analysis: what we eat, how many calories it is, what we do during the day, what activity we have and how many calories we need.
Based on these conditions, we begin to solve the problem. Our goal is to spend more calories per day than we consume. What are the ways to solve this equation? Either we reduce our caloric intake (but at the same time we need to maintain the norm of calories per day, balanced according to BZH), or we need to increase calorie consumption through training.
But there are "pitfalls" here. If we are used to eating 2000 kcal a day, and "from Monday" we switched to 1200 kcal, then the body is experiencing the deepest stress. He perceives such a restriction as a "natural disaster", and, instead of burning fat, he, on the contrary, begins to store every calorie that enters the body.
Step 2. Adjust the power supply.
In this regard, it is important to balance the diet wisely. We calculate the average number of calories we consume per day, and we begin to slowly reduce calories by removing various "goodies" from the diet (and one candy can "cost" 50 kcal or more).
You do not need to give up the main meals – you need to remove unnecessary snacks or replace them with healthy foods: it can be vegetables (celery stalk), ED SMART cocktail, etc. And if you really want a candy, then you can replace it with chewing gum. We make changes to the diet smoothly – within two to three weeks.
Step 3. Let's move on to training.
And then you can move on to training. They also need to be introduced into our lives very smoothly, because if we were lying on the couch and did nothing, and then decided to "load ourselves up" abruptly, then on the third day we will definitely break down and not go to training.
The fact is that our body is used to producing a certain amount of energy during the day, and when training is introduced, it cannot quickly adjust to the needs that we present to it.
The body will perceive this as stress and begins to demand calories. He makes it clear: "If you want more energy, give me more food." And as a result, we get disruptions in the diet.
Therefore, it is important to take into account that it will take 2-3 weeks to enter the training process (with the intensity of classes 2-3 times a week). Moreover, it is better to start with those types of activity that you like: it can be dancing, Pilates, yoga or even just cleaning at an intense pace. This is how we begin the process of adapting the body to the production of energy necessary for activity.
And only when the feeling already comes that the load is not enough, you can add: change the types of activity, go to strength training and so on. The main thing is not to overstep yourself, especially for women, because men develop in overcoming, and women – in enjoyment.