A nutritionist, painted the main steps for those who want to lose weight
Want to lose weight but not sure where to start and how to act? Antip a nutritionist, and coach Kate on his page in Instagram kate_rightfood published a detailed manual for beginners, in which he painted the basic steps.
How to lose weight:
1. To create a calorie deficit
Ie to consume FEWER calories (=food or energy) than you spend. Or, to put it simply – EAT LESS.
But it is a BIT UNDERFED, but NOT STARVING.
And many make this huge mistake of forcing themselves into a strong deficit (=hunger), sitting on a diet.
In this case, Yes, you will lose weight definitely, BUT:
- poor quality – will lose muscle and water, and only a little fat. But we need the opposite
- for a while after the release of these hunger strikes and it lasts long, everything will return back at least, and in most cases will arrive even more than it was before the weight loss
All lies in the energy balance – the difference between the arrival of food (calories) and its consumption.
- To consume LESS food (calories) than you spend – you lose weight
- Consume MORE food (calories) than you spend – you get fat (gaining extra fat and kg)
- To consume as much and to spend weight, and parameters are in place, that support level, ie there will be no weight loss nor weight gain
2. Define your rules BDIM
The MOST IMPORTANT thing – eating an increased amount of protein. It’s important that the body was flabby instead of muscle left fat.
If there is no physical activity per day of at least 10 thousand steps in – value of protein about 1 – 1.5 g per 1 kg of NORMAL weight (ie without obesity).
For active people higher value of protein – about 1.5-2 g per kg of normal weight.
This landmark, each norm has its own.
- Why lose weight slowly: nutritionist reassured response
To avoid problems with the cycle, skin, nails and hair, eat the required quantity of fats. Below 30 grams per day!
Not to be blunt, to avoid the lethargy and the body was Hale and hearty – eat carbs! And no matter what time of day.
Min norm of 110 grams per day
How to calculate KBZHU?
There are a bunch of formulas, it doesn’t really matter what to take. It is also a landmark, which is a start and to draw conclusions whether you like the rule or not
4. Not to believe the scales