Best way to lose weight 15 year old

Weight loss strategy: how to lose weight once and for all

For a year now, I have not put on weight again after another weight loss by the sea. All this time I eat my favorite food after 18:00 and sometimes after 23:00, I eat a lot. But I'm not getting fat anymore as before!

My clients, whom I managed to reach, stopped dieting and jumping on cardio workouts a week before their vacation, and chose the right weight loss strategy. They are no longer upset that they are slowly losing weight (2 kg per month), they are happy that they received the inoculation of the truth from endless advertising about a quick result for a lifetime!

If you're on a regular diet right now, go make yourself a bigger sandwich and come back to finish reading this article! Let's talk about losing weight once and for a lifetime. Or at least we structure everything you need to know about it.

In the videos, I ask the most popular questions about weight loss and training to a titled trainer with a rich history of bringing hundreds of ordinary people and professional athletes into perfect shape, Vitaly Sobolev.

How do we lose weight?
First, let's figure out how the process of losing weight occurs? So, in order to lose weight, we need to create a calorie deficit. That is, you need to spend more calories than you get. There are two ways to create a calorie deficit: by eating and exercising. There is also a third, which complements food and fitness and is not a separate weight loss option: extra workout activity (your favorite 10,000 steps).

Scarcity options
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 more in the hall than was eaten. In either case, you will lose weight.

And what exactly you will lose weight, waist or buttocks, is unknown. The result is not predictable. In both cases. And what to do after losing weight in order to maintain the result? Unfortunately, this is not written in the recommendations for any diet.

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As the saying goes: "When you lose weight, you will understand that they did not love you, 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.

Where to start, or most importantly
So where do you start? The first step is to choose a weight loss strategy for yourself by setting your goals. If you want to be at the resort in a month and, drawing in your stomach, take a couple of beautiful pictures for Instagram or conquer the man of your dreams, then you can risk all your health, because it does not cost you anything while it is there! Fast weight loss was invented just for you! Get ready for serious stress on the body! Sit on "Ducan" - and in a month you will pour out 4-5 kg ​​of water, 2-3 kg of fat and muscles mixed.

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

But a large deficit is primarily a violation of the hormonal background and a high risk of disruptions.

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 threshold of a healthy norm for a woman over 16 years old.

With a slight 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 deficit followed by 3 weeks of retention. That is, the first 3 weeks you eat 200 - 400 kcal less than your daily allowance, then 3 weeks you eat your daily allowance. But don't exceed it! It is important. Threw off a couple of kg. Then a new circle: deficit - retention. And so on until you get the desired numbers. I do not recommend sitting on a deficit without retention, as there will be breakdowns that will demotivate you to do this important business, which will definitely turn your life 180 degrees.

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How to calculate your rate?
It is individual for everyone. And when it comes to a deficit of 200 kcal, it is important not to be mistaken with the norm. To this end, 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 observation.

Try for several days to eat 3 times a day clean food (cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil in half) and observe changes in weight, as well as count the amount of food. It is very difficult to overeat with such a grocery basket, unless you add sugar and delicious sauce or start frying everything.