It happens like this: you go on a diet, do gymnastics and - hurry!- began to lose weight.And then suddenly this wonderful process stopped.There is both diet and physical activity, but you don't get a single gram less, even if you crack!Moreover, you start gaining weight again...
Why exactly does this happen?Scientists have only recently received an answer to this question.It turns out that when you suddenly stopped losing weight, your body reached the weight that it, your body, "likes" the most.Well, it is convenient for him to live like this!When you try to lose more weight, your body takes countermeasures: your metabolism slows down and your appetite increases.This will continue until you return to the weight that your body considers optimal for itself.The fact is that your body weight is determined by genetics.
Genetics
Each person has his own individual "factory settings" - pressure, blood sugar level, cholesterol.Some people have high blood pressure, while others have low blood pressure.Some people suffer from diabetes, while others are fine with sugar.The situation is exactly the same with weight: for some it is natural to weigh 50 kilograms, and for others, unfortunately, all 90. These parameters set by nature are very difficult to adjust.The body resists and faces with hostility any attempt, and especially hasty, to change its indicators.
What happens?If fate told you to be fat, then so be it?Not at all!There are still chances to improve the genotype.True, then you will have to maintain your "unnatural" weight until the last day with exercise and diet.Life sentence?!Yes, but what is it?There is nothing worse than being short of breath and wearing an XXL dress.
What are your natural settings?To more accurately determine your "genetic" weight (which determines your weight loss limit), answer the following questions honestly:
- What weight feels most "comfortable" for your body (in other words, what number has the needle on your bathroom scale been hovering around for years?)
- How much weight do you gain a month and a half to two months after finishing the diet?
- What was your maximum weight?
All your answers (after the age of 25) will show approximately the same weight - this is what your genetics determined.How many kilograms is different from the current one - after gymnastics and diet?If the difference is 4.5 kg or more, then to maintain your gains you will have to work tirelessly.Well, what if you want to lose even more weight?This is a completely difficult task!
By the way, about 10% of women will give different answers to all three questions.This means that nature has not set them strict limits.Such "lucky women" lose weight and gain weight at will, stunning ordinary people with supernatural metamorphoses.For example, from an overweight woman to a fashion model.And back.Aren't you one of them?
Lose weight once and for all
So, each of us (exceptions are not counted!) has our own set weight, and losing weight more than you were initially "allowed" by nature is very difficult.What if you try to change your weight loss limit yourself?Let's say, "convince" the body that your "native" weight is 60 kg and not 90?At first glance, the task seems impossible.Argue with nature?Yes, it's like turning the Sun!fairy tales?Endocrinologists have finally proven that this is possible.
The secret is to maintain the desired weight with the help of a diet for 2-4 years.Imagine, the body gets used to the new weight, stops considering it "emergency" and then keeps it as "natural".
You can also try to trick your body.A small problem: how to stay for several years?Trust me, it's not that hard if you live by the algorithm developed by science.
By all means...
Tasteless, but wonderful.So your body steadily protects its fat by lowering your metabolic rate and stimulating your appetite.Moreover, you are drawn precisely to "harmful" high-calorie foods such as sweets and buns.On the contrary, you should limit yourself to the table.How?Very simple.Choose food that does not arouse your emotions or appetite.In short, it looks tasteless to you.
Experiments have shown that the "natural" weight of rats fed junk food is guaranteed to decrease.Moreover, they do not gain weight, even if they are given fatty and high-calorie foods.Bottom line: the less you like what you eat, the less extra pounds you'll gain."Harmful" products (high-calorie, fatty and sweet), according to an incomprehensible law of nature, always taste better.This means that you will inevitably eat more of them.Healthy products are out of luck.Most of them cannot be called tasty.So eat them!
Eat every 2.5-3 hours.Taking long breaks between meals is probably the most common weight loss mistake.The fact is that infrequent meals (every 4-5 hours) stimulate increased secretion of insulin and leptin.And this pair of hormones is precisely responsible for the deposition of fat under our skin.If you eat often, insulin and leptin are released to a minimum.If you are serious about losing weight, you should break your traditional eating schedule and replace it with snacks.To do this, you will need to carry food with you in the box, so that it is always close at hand.
The formula for healthy eating looks like this: 4-6 meals a day, 300-400 calories each.
Eat more!It sounds rebellious, but this method really works.If you take in less than 1200 calories per day, the body goes into an emergency, very economical, energy-loss mode and the metabolism "falls asleep".To "tighten" it, try eating 100-200 calories more than your individual norm suggests.Taking in excess calories, the body loses alertness and is easily separated with subcutaneous fat.
It sounds like an impossible paradox, but on a starvation diet a person actually loses fat more slowly than on a reasonably balanced diet.Science has accurately calculated the difference in rates.If you suddenly stop eating, you will lose weight 10% slower than those who exercise and maintain their calorie intake.
Vegetables
Load up on veggies!This is your first ally in the fight against excess weight.They contain very few calories, but, most importantly, they are "heavy".For this reason, you should start every meal with a big bowl of vegetable salad.It will fill your stomach and less of everything else will go into it.
The fruits
As for fruits, be careful with them.They have a lot of calories.To avoid overdoing it, it is better to cut the fruits and add them to the porridge.Fruit juices are completely contraindicated for you.Calories from fruit are very concentrated there, and manufacturers also add sugar to the juice to improve the taste.
The formal basis of your diet should be carbohydrates with a low glycemic index - these are cereals and other cereals, rice, legumes.You should serve them with vegetables and add protein three times a day: lean beef, chicken, fish.
fats
Fats should be healthy.Don't make the fatal mistake of ditching fats altogether.Animal fats are harmful, but vegetable fats are healthy.Fats are "lubricants", common "raw materials" for the production of hormones.Lack of fat results in psoriasis, hair loss, joint disease and brittle nails.Don't eat anything fried in animal fat, but you can safely add a tablespoon or two of peanut or sesame oil to a vegetable salad.
And you should take fish oil without any restrictions.It contains omega-3 and omega-6 fatty acids.They will help you lose weight.During aerobic exercises, they "burn" with the formation of special compounds that prevent the accumulation of subcutaneous fat.
Don't eat chocolate candy.They contain so-called trans fats.They are added so that the candies stay soft longer.Trans fats have been proven to be carcinogenic.
Drink water
Another key point on the way to weight loss is ordinary water.Water leaves the body through the kidneys.When you drink too much, the kidneys begin to work actively and at the same time the adrenal glands - the hormonal glands on the tops of the kidneys - are activated.They secrete more hormones and they are all "fat burners".The more you drink, the more weight you will lose.There is no such thing as too much water!In addition, water carries with it metabolic byproducts.The less "garbage" there is in the blood, the less the load on the liver, and then it will be able to start burning fat without interference.
For those who have forgotten school biology: when you do gymnastics, the increased blood flow removes fat molecules from the surface of fat deposits and they "burn", giving energy to the muscles.But not all.The rest travel through the bloodstream and eventually end up in the liver, which breaks them down so that the blood does not thicken with fat and lose its fluidity.Together with the kidneys, the liver is engaged in the neutralization of the metabolic "waste" already mentioned.If the kidneys take on most of this work, the liver will break down more fat.Drink more!
Running to lose weight
Aerobics?But only interval!Constant intensity cardio training is of little use.Pedaling an exercise bike for an hour at the same pace is not only boring, but also meaningless: such an activity can only help in the initial stages of the sport, and then it stops working.Modern science knows only one effective way to burn fat, which is called "interval" or circuit training.
What is this?This is what they call "now fast, now slow" training.For example, after 30 seconds of extremely high load, 60 seconds of low speed follow.And so on for the entire 25-30 minutes of training.The effect is amazing!The secret is that this type of gymnastics significantly worsens the secretion of the most powerful "fat burning" hormones - norepinephrine and growth hormone.
Interval training is the only way to shock your body that is tired of losing weight.
Don't overestimate aerobics.Physical activity really helps you lose weight.This is an indisputable, scientifically proven fact.When, in an experiment, scientists forced rats to switch from a sedentary lifestyle to physical activity, they began to lose weight.But!If the mice were already moving a lot, it was useless to increase physical activity - it had no effect on their weight.Conclusion: gymnastics is not omnipotent.
Yes, if after many years of a sedentary lifestyle, a woman starts doing gymnastics, she will lose weight.But if you train for a long time, increasing aerobic activity may be useless.What should we do?For gymnastics it is necessary to add a fundamentally different anaerobic load.Simply put, you need to do strength training.At least 3 times a week, do aerobic interval training for 25-30 minutes and seriously train twice as much on machines.
Why do you need muscles?The fact is that muscles are a living biosystem that needs food.Muscles actively "consume" calories even in a state of physical rest, when you watch TV and sleep.Adding an extra kilogram of muscle results in an automatic acceleration of metabolic processes by 2.5-3%.Thus, strength training will certainly speed up your metabolism, and with it fat burning, if gymnastics refuses to do so.
Take a deeper breath
Some people are genetically predisposed to being fat, while others are thin.The reasons for this injustice lie in the difference between the natural amounts of the two types of hormones.Some store fat, others break it down.It seems that you need to analyze your hormonal background in order to identify a genetic predisposition and take action.For example, if everything is fine with hormones, then "wrong" food or lack of physical movement is to blame for obesity.However, all this work is very complicated and only a specialist of the highest standards can do it.
There is a simpler parameter that allows you to accurately determine who is at risk of being healthy and who is not, even in a district clinic.This is the so-called respiratory coefficient, that is, the ratio of the volume of carbon dioxide in exhalation to the volume of oxygen in inhalation.Thanks to this coefficient, you can understand where your body "prefers" to get energy - from carbohydrates or fats.
People who have a high respiratory rate "burn" carbohydrates.Fats as a source of energy are secondary and therefore physical activity does not give a quick return.Well, those who have a low coefficient, on the contrary, get energy from fat and lose weight quickly.Women with a high respiratory rate gain extra pounds, even when they restrict their diet.
Let's change the lifestyle!
Losing weight is difficult not only because of the damn "set" weight.Habits and lifestyle play a major negative role.For example, eat nothing for breakfast, eat too much at night, or add a ton of fat to everything - "to make it tastier".Consequently, the rate of weight loss will largely depend on your overall culture.
The following argument can be given in support.Among women in the lower social strata, approximately 30% are obese, among representatives of the middle class - 16%, and in the upper strata of society only 5% of women are overweight.In any case, buy popular books on nutrition and finally understand all these proteins, fats and carbohydrates.You need to know exactly what is good and what is bad in nutrition.And teach this to your children.Otherwise, they will suffer from the same problems.
Let's say you broke your diet.We need to sit down and understand why.Each of us has our own list of "dangerous" situations.Here are examples: sitting at your table - putting candy in your mouth, watching a movie on TV - crushing chips... All this should be carefully analyzed and a safe substitute should be prepared for "dangerous" products - apples, dry bread and the like.
Psychologists believe that transmission is rarely conscious.It is provoked by eating in a hurry, when you eat in a hurry or want to get away from food quickly and then eat automatically.It is precisely such situations that must be completely eliminated from life!All too often, automatic eating is triggered by social eating.This is why psychologists advise developing the habit of eating alone.You can't watch TV and read at the same time!
When you are alone, it is easier to teach yourself to eat slowly.And this is another secret to successful weight loss.Signals from the stomach to the brain travel very slowly - about 20 minutes.And all this time you will feel as if you are hungry and have not eaten much, although your stomach may have been full for a long time.the conclusion?Eat slowly.After 20 minutes, the brain will give the order to your appetite to "turn off" even if you have eaten less than half of the calories taken.
So you will have to spend the next 2-4 years in a unique "genetic" experiment.Your family and friends will be shocked: you will become unrecognizably different.It seems that there is a hell of a job ahead - sitting on a constant diet and exercising regularly for years.However, fitness professionals say there is no achieving in all this.A person quickly gets used to good things.After a couple of months, all those who choke on junk food and do not know the joy of exercise will seem like aliens to you... Well, how can you do without the gym?