It goes like this: you diet, do aerobics and - hooray!- began to lose weight.And suddenly, this wonderful process stopped.There is diet and physical activity, but you will not gain a gram less if you explode!What's more, you'll start gaining weight again…
Why exactly is this happening?Scientists got an answer to this question only recently.It turns out that when you suddenly stop losing weight, your body has reached its "best" weight for you.Yes, 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 continues until you return to a weight that your body considers optimal for itself.In fact, your body weight is determined by genetics.
Genetics
Everyone has their own "factory settings" - blood pressure, blood sugar, cholesterol.Some people have high blood pressure while others have low blood pressure.Some people have diabetes and others are fine with sugar.The situation is exactly the same with weight: it is natural for someone to weigh 50 kilograms, and for others, unfortunately, all 90. It is very difficult to regulate these parameters set by nature.The body responds with hostility and resistance to any and especially urgent efforts to change its parameters.
What will happen?If fate says you are fat, is it?It's my pleasure!There are still opportunities to improve the genotype.True, then you will have to maintain a "natural" weight until the last day with exercise and diet.Penalty for life?!Yes, but what is it?There's nothing worse than being breathless and wearing XXL.
What are your natural settings?To accurately determine your "genetic" weight (which sets the limit for weight loss), answer the following questions honestly:
- What weight seems most "comfortable" for your body (ie, what number has the needle on your home bathroom scale hovered around for years?)
- How much weight do you gain after one and a half to two months after the diet?
- What was your maximum weight?
All of your answers (after age 25) will have roughly the same weight - determined for you by genetics.After aerobics and diet, how many kilograms will it differ from the current one?If the difference is 4.5 kg or more, you will have to work hard to maintain your gains.Well, if you want to lose even more weight?This is a difficult task that is absolutely forbidden!
By the way, about 10% of women give different answers to all three questions.This means that nature has not imposed strict restrictions on them.Such "lucky women" lose weight, get fat as they want, and simply amaze death with supernatural metamorphoses.For example, from an overweight woman to a fashion model.And again.Aren't you one of them?
Lose weight once and for all
So, each of us (uniqueness does not count!) has our own weight, and at first it is very difficult to get rid of the weight that is "allowed" by nature.What if you are trying to change your weight loss threshold?Let's say, "convince" the body that your "birth" weight is 60 kg, not 90?At first glance, the task seems impossible.Do you argue with nature?Yes, it's the same as turning back the Sun!fairy tales?Endocrinologists have clearly established that this is possible.
The secret is to maintain the desired weight with the help of a diet for 2-4 years.Imagine that the body gets used to the new weight, does not consider it "urgent", and then keeps it as if it is "natural".
You can also try to trick your body.A small bug: how to hold for several years?Trust me, if you live by an algorithm developed by science, it's not that difficult.
In all respects...
Tasteless, but great.In this way, your body permanently protects fat by lowering your metabolic rate and stimulating your appetite.In addition, you are attracted to "harmful" high-calorie foods such as sweets and pastries.Instead, you should limit yourself at the table.How can?Very simple.Choose food that doesn't trigger your emotions or your appetite.In short, it looks bad on you.
Experiments have shown that rats fed an unappetizing diet are guaranteed to lose "natural" weight.Moreover, they do not get fat even if they are given fatty, high-calorie foods.Bottom line: the less you like what you eat, the less extra pounds you'll put on.According to an inexplicable law of nature, "harmful" (high-calorie, fatty and sweet) foods are always tasty.This definitely means you will eat more of them.Health foods fail.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.In fact, infrequent meals (every 4-5 hours) increase insulin and leptin secretion.And this pair of hormones is responsible for spotting the fat under our skin.If you eat frequently, insulin and leptin are released to a minimum.If you want to lose weight, you should break the traditional eating schedule and replace it with snacks.For this, you will need to carry food in boxes so that you always have it on hand.
A healthy eating formula 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 emergency, very economical, energy-consuming mode and the metabolism "sleeps".To "shrink" it, try eating 100-200 calories more than your personal allowance.With an excessive intake of calories, the body loses vitality and is easily separated by subcutaneous fat.
It may sound like an impossible paradox, but a person loses fat more slowly on a starvation diet than on a reasonably balanced diet.Science has accurately calculated the difference in tariffs.If you suddenly stop eating, you will lose weight 10% slower than those who exercise and save calories.
Vegetables
Load up on the veggies!It is your first partner in the fight against excess weight.They contain very few calories, but most importantly, they are "bulky".For this reason, any meal should start with a large bowl of vegetable salad.It fills you up and includes less of everything.
Fruits
As for fruits, be careful with them.They have a lot of calories.In order not to overeat, it is better to chop fruits and add them to porridge.Fruit juice is completely contraindicated for you.Calories in fruits are concentrated there, and to improve the taste, manufacturers add sugar to the juice.
The formal basis of your diet should be carbohydrates with a low glycemic index - these are cereals and other cereals, rice, legumes.Serve them with vegetables and add proteins three more times a day: lean beef, chicken, fish.
Fats
Fats should be healthy.Don't kill yourself by cutting out fats completely.Animal fats are harmful and vegetable fats are beneficial.Fats are joint "lubricants", "raw materials" for the production of hormones.Due to the lack of fat, psoriasis, hair loss, joint diseases, brittle nails.Avoid eating anything fried in animal fat, but you can add a tablespoon or two of peanut or sesame oil to a vegetable salad.
And fish oil should be consumed without any restrictions.It contains omega-3 and omega-6 fatty acids.They help to lose weight.During aerobic exercise, they "burn" with the formation of special compounds, preventing the accumulation of subcutaneous fat.
Don't eat chocolate candies.They contain so-called trans fats.They are added to keep the candies soft.Trans fats have been proven to be carcinogenic.
Drink water
Another key point on the way to weight loss is regular water.Water is removed from the body through the kidneys.When you drink a lot, the kidneys become active, and at the same time, the adrenal glands - the hormonal glands located on top of the kidneys - become active.They release more hormones and they all "burn fat".The more you drink, the more weight you lose.There is no such thing as too much water!In addition, water carries by-products of metabolism.The less "garbage" in the blood, the less burden there is on the liver, and then it begins to burn fat without hindrance.
For those who forgot school biology: when you do aerobics, blood flow removes fat molecules from the surface of fatty layers, providing energy to the muscles and "burning".But not all.The rest pass through the blood and eventually end up in the liver, where the blood thickens with fat and removes them so they don't lose fluid.Together with the kidneys, the liver is involved in the neutralization of metabolic "waste" mentioned earlier.While the kidneys do most of this work, the liver removes more fat.Drink more!
Running to lose weight
Aerobics?But only one interval!Cardio training at a constant intensity has little benefit.Riding a bicycle at the same pace for an hour is not only boring, but also pointless: such training can only help in the early stages of the sport, and then it stops working.Modern science knows of only one effective way to burn fat, which is called "interval" or circuit training.
What is that?This is what they call "now fast, now slow" training.For example, after 30 seconds comes a very high load, 60 seconds a low pace.And for another 25-30 minutes of training.The effect is amazing!The secret is that this type of aerobics dramatically increases the secretion of the most powerful "fat-burning" hormones - norepinephrine and growth hormone.
Interval training is the only way to shake up your tired body from losing weight.
Don't overestimate aerobics.Physical activity really helps with weight loss.This is an indisputable, scientifically proven fact.In one experiment, when scientists forced rats to switch from a sedentary lifestyle to more physical activity, they lost weight.But!If the rats were already exercising a lot, increasing their physical activity was useless - it had no effect on their weight.Conclusion: aerobics is not omnipotent.
Yes, if a woman starts doing aerobics after many years of a sedentary lifestyle, she will lose weight.However, if you have been exercising for a long time, increasing aerobic activity may not be beneficial.What should we do?For aerobics, in principle, you need to add another anaerobic load.Simply put, strength training is essential.Do 25-30 minutes of interval aerobic exercise at least 3 times a week, and do serious exercise on machines twice a week.
Why do you need muscle?In fact, muscles are living biosystems that need nutrition.Muscles actively "consume" calories even in a state of physical rest, while watching TV and sleeping.Adding extra pounds of muscle will automatically speed up your metabolism by 2.5-3%.So strength training will certainly speed up your metabolism and burn fat with it, if aerobics fails to do so.
Take a deep breath
Some people are genetically fat, while others are thin.The reasons for this inequity lie in the difference between the natural levels of the two types of hormones.Some accumulate fat, while others break it down.It seems that you need to analyze your hormonal background to determine the genetic predisposition and take action.For example, if everything is fine with hormones, then "wrong" diet or lack of physical activity is to blame for obesity.However, all this work is very difficult and can only be done by a specialist of the highest standard.
There is one simple parameter that allows you to accurately determine who is at risk of obesity and who is not.This is called the respiratory quotient, that is, the ratio of the amount of carbon dioxide in the breath to the amount of oxygen in the breath.Thanks to this coefficient, you can understand where your body "prefers" to get energy - from carbohydrates or fats.
People with a high respiratory rate "burn" carbohydrates.Fats are in the background as a source of energy, so physical activity does not return quickly.Well, those with 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 our lifestyle!
Losing weight is not only difficult because of the cursed "set" weight.Habits and lifestyle play a big negative role.For example, don't eat anything for breakfast, eat too much at night, or add a ton of fat to everything - "to make it tastier".So the rate of weight loss depends on your overall culture.
The following argument can be made in support.About 30% of women in the lower social class are obese, 16% in the middle class, and only 5% of women in the upper class are overweight.In any case, buy popular nutrition books and finally figure out all those proteins, fats, and carbohydrates.It is necessary to know exactly what is good and what is bad in food.Teach this to your children too.Otherwise, they will face the same problems.
Let's say you messed up your diet.We need to sit down and figure out why.Each of us has our own list of "dangerous" situations.Let's give examples: sitting at the table - putting candy in your mouth, watching a movie on TV - nibbling on chips... It is necessary to carefully analyze all this and prepare safe replacements for "dangerous" foods - apples, dry bread and the like.
Psychologists believe that contagious diseases are rare.Binge eating is triggered by binge eating or wanting to get rid of food quickly and then eating automatically.Such situations should be completely eliminated from life!Most of the time, self catering is done by eating in the company.That is why psychologists advise to make it a habit to eat alone.You can't watch TV and read at the same time!
It's easy to teach yourself to eat slowly when you're alone.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 feel hungry and not eating much, even though your stomach has been full for a long time.The result?Eat slowly.After 20 minutes, the brain commands your appetite to "light off," even if you've eaten less than half your caloric intake.
Thus, the next 2-4 years will have to be spent on a unique "genetic" experiment.Your family and friends will be amazed: you will change beyond recognition.It seems like a hell of a job ahead - years of regular dieting and regular exercise.But fitness experts say that there is no courage 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 alien to you... Well, how can you work without fitness?