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Reports are burning, deadlines are running out … So month after month, and one not at all beautiful day you do not fit into your favorite jeans. Sounds almost like a horror movie script where fat has taken over the world. And most importantly, you don’t seem to be eating anything like that.
Wday.ru and Herbalife Nutrition brand expert Irina Lizun have experimentally established that weight grows according to all the known laws of mathematics. This means that it is they who will help in losing weight: addition, multiplication, subtraction and division.
Addition law
One “earned” kilogram is always the sum of nutrition and physical activity, which gives about 7,5-9 thousand extra kilocalories (kcal) in the form of fat reserves. Important! A kilogram of fat is not equal to the consumption of 9000 kcal, since everyone has a different metabolism.
Let’s imagine that your normal daily diet draws 2000 calories. At the same time, nutrition is balanced in terms of a combination of proteins, fats and carbohydrates in the proportion of 30% + 30% + 40%.
To start losing weight, you need to burn 300 kcal more per day than before losing weight: for example, add an hour of swimming, yoga or cycling in the morning or after a working day. Or, conversely, cut the diet by 300 kcal at the expense of fats and fast carbohydrates. But in the process, do not forget that each organism is individual, so the mathematical model in real life can give errors.
Эксперт Herbalife Nutrition
“Under the same conditions, people lose weight in different ways. This is especially noticeable in a couple, when the husband and wife eat about the same even taking into account the increased portion for the husband, walk together in the evenings, and a month later, the husband has minus 6 kg, and the wife has only 2-3. It’s a shame, isn’t it? But people are different, men have more muscle tissue and a different hormonal status, they lose weight more effectively. And women differ from each other in physique, in metabolic rate and in hormone levels. Now, different rates of weight loss are still associated, for example, with a deficiency of certain trace elements and vitamins and even with different intestinal microflora. This does not mean that the calorie system does not work, it is simply impossible to put expectations into it, like into a computer, and get a XNUMX% result. The most important thing is that this result is a stable weight loss. “
How to reduce the usual calorie intake by 300 kcal to start losing weight?
Instead of sugar, put fresh or frozen berries in your morning oatmeal.
Replace fatty meats and meat products in a business lunch with poultry and fish, and grain side dishes, mashed potatoes and country-style potatoes – with light vegetables.
If it seems that there is absolutely no time for cooking and therefore you are saving yourself with semi-finished products, pay attention to protein shakes. For example, from Herbalife Nutrition. * This is a real food in a glass that can be prepared in just one to two minutes. It optimally combines BJU, fiber, nutrients necessary for the normal functioning of the body, and the energy value is ideal for future slim women – only 218 kcal, and then if the product is diluted in milk with a fat content of 1,5%.
Will the law of addition work in your case?
300 kcal is a very approximate value. To understand what numbers to operate with, Irina Lizun advises to determine whether you really have an excess of adipose tissue and what is your main energy metabolism.
Эксперт Herbalife Nutrition
«To do this, you can use the Harris-Benedict formula (Irina gives a formula, let’s do it. Men
BMR = 88,362 + (13,397 x weight in kg) + (4,799 x height in centimeters) – (5,677 x age in years)
Women
BMR = 447,593 + (9,247 x weight in kg) + (3,098 x height in centimeters) – (4,330 x age in years) or Broca’s refined formula (search online).
The error, of course, will be in any case. More reliable data are provided by devices based on the principle of bioimpedance, sometimes called wellness tests. They are now available in virtually every fitness and health club run by Herbalife Nutrition Associates. With their help, you will get an approximate figure of your energy consumption. Further, in order to lose weight, we will need to create a calorie deficit. Depending on how soon you want to lose weight, we can reduce the calorie intake by 10-15 percent or even more. “
Multiplication law
Kilograms steadily multiply when there are too many unhealthy foods in the daily diet or we make mistakes typical for losing weight.
Nutritionists have identified three major dietary misses that can lead to weight gain.
first – carbohydrates in the form of “free” sugars. It is not a problem to grab a piece of cake in the accounting department or treat yourself to a colleague’s chocolate if their share in the caloric content of the diet does not exceed the permissible 5-10% of the daily calorie intake. Is this so in your case?
Second – starvation and insufficient diet. At first, the arrow on the scales sinks lower and lower – and this pleases, but very soon it becomes clear that anything is leaving, but not fat. This is noticeable in terms of volume: the weight melts, and the clothes do not start to fit better. As a result, due to the lack of vitamins and minerals, all systems of the body suffer.
The third – sports awards. We are convinced that an hour of training in the gym, pool or at home after a busy day is heroism, but heroism is necessary. So it’s not worth eating up before bed as a reward: there are more calories in a pack of chips than you can lose in 60 minutes of grueling workouts. It is much more pleasant to please yourself with a new device (for example, a smart watch) – and not for sports, but for the results of weighing or measuring body volumes at the end of the week.
Fourth – surrender at the plateau stage.
Эксперт Herbalife Nutrition
“A plateau is a period when a person does not lose weight, despite all efforts. The absence of pronounced dynamics for 3-5 days is absolutely normal, sometimes the movement of fluid simply masks the real dynamics. Sometimes the plateau lasts up to two or more weeks. The fact is that the body is able to adapt to any conditions. Just imagine, for a long time he accumulated the necessary strategic reserve of adipose tissue. Whether you like it or not, he is not interested. And now they began to abruptly take it away from him. Naturally, he will try in every possible way to stop this process. In particular, the body reduces energy consumption. Therefore, by the way, many losing weight note that they are starting to freeze. And here there are two options. The first is not to lower the calorie content of the diet too much and prevent protein deficiency, which provokes a plateau. The second – loading and unloading days, so that the body could not adapt to a monotonous diet. “
Subtraction law
As we already know, in order to lose one kilogram of weight, you need to subtract 7,5 thousand kcal from the body’s energy exchange. If every day you do not receive or spend extra 300 kcal, then you will lose weight by one kilogram in 25 days, and in a year – by almost 15 kilograms, since we are of all different constitutions – the volume of muscle and fat mass – and we have a different metabolism, then the formula will not work like a clock: someone will lose weight in a couple of weeks, and someone will take months; therefore, it is necessary not only to create a deficit in calories, but also to play sports – 1 kg of muscle burns about 30 kcal per day, and 1 kg of fat only 6 kcal.
For a long time? But it is reliable! The weight will become stable, and the habit of eating right will stay with you forever.
What rules will reduce the weight and fit into the frantic rhythm of life?
Diets
The word itself comes from the Greek δίαιτα, which translates as “way of life.” So sweep aside harsh eating habits and choose a diet that you can make friends with for years to come – with a full-fledged composition and calorie content of at least 1500 kcal. And forget about the killer practice of snacks between meetings and appointments! With efficiency, a successful career, self-love and respect for your stomach, such self-sacrifice does not fit at all.
Fat Burning Sports
The most slimming physical activities are aerobic: dancing, long-distance running, aerobics or walking. Are you sorely lacking in time and energy for sports? Then just walk more whenever you get the chance, forget about the elevator and come up with a set of simple stretching exercises with your colleagues that you can do without getting out of your chair. **
Healthy foods
There is no negative calorie content (when food takes more energy to digest than it contains). But food can be low-calorie, and that’s exactly what we need.
Here’s what to look for in an office cafeteria:
– unprocessed cereals (brown rice is always better than white);
– vegetables in raw, stewed or boiled form;
– vegetable oil only without heat treatment: for example, as topping in wildly healthy green salads;
– proteins are an irreplaceable building material for muscles, without which even a thin body will never be beautiful. The best sources of protein are lean meats, legumes, or certified protein supplements. By the way, protein shakes are the perfect post-workout meal when your muscles need protein most. In addition, their nutritional value will wean them from eating snacks during an evening serial marathon.
Эксперт Herbalife Nutrition
“One low-calorie, high-protein meal is not hard to get, even if you’re at work and every cafeteria nearby doesn’t have a diet menu. Combine the Formula 1 protein shake and the Formula 3 protein mixture. The cocktail mixed with milk of 1,5% fat will only have 243 kcal, but the feeling of satiety will persist for a long time, and the body will receive an optimal complex of BJU, vitamins and microelements ”.
Division law
Eat according to the scheme of 3 standard meals (breakfast, lunch, dinner) + 2 snacks, then not only the reflection in the mirror will thank you, but also the gastrointestinal tract, on which a lot depends – from immunity to mood.
An approximate set of food for the day with a fractional meal
Breakfast – the usual portion of porridge or omelet, coffee or tea.
Second breakfast – whole wheat bread with turkey, water.
Lunch – half a serving of chicken breast, half a side dish and a vegetable salad.
Snack: kernels of five to six walnuts, tea or water.
Dinner: warm salad with shrimps and sesame seeds.
An hour and a half before bedtime: a glass of kefir or a couple of egg whites (without yolk). To increase the protein value of the drink, it is enough to add a tablespoon of the protein mixture to it. .
Эксперт Herbalife Nutrition
“By the way, if you bring your friend with you for lunch, then fractional meals will work out by themselves – just order one full business lunch for two!”
And do not forget the precepts of the best nutritionists: do not starve, no matter how busy your work schedule. It is safe to lose weight by a maximum of 5 kg per month, otherwise muscles are burned, not body fat.
Эксперт Herbalife Nutrition
“You can reduce calories to very low numbers and get quick results. But in reality, not only fat will go away, but also muscle tissue and water. And such a person will not look thin and healthy, but haggard and sickly. And you should not get hung up on the exact figure of weight loss. If a person has an excess, for example, 20 kg, then he will easily lose the first time a kilogram per week, and that will be good. If there are only five extra pounds, then minus 2 kg per month is an excellent result. You should always remember that the last extra pounds go away much more slowly. “
When you build (and this will definitely happen!), The relief muscles will come in handy. Just imagine how a two-piece suit in the style of Miranda Priestley from “The Devil Wears Prada” or a strict sheath dress will sit on a tight, flexible figure. This thought alone motivates you to a mathematical healthy lifestyle no worse than a vacation!
* If the client is under medical supervision or has chronic diseases, then before changing the diet and starting to use the product, it is necessary to consult with the attending physician.
** Before changing the exercise regimen, it is recommended to consult with a specialist.