It happens like this: you go on a diet, aerobics and - hurry up!- Started losing weight.And then suddenly this wonderful process stopped.There is diet and physical activity, but you don't take a gram less, even if you break!Moreover, you start gaining weight again...
Why exactly is this happening?Scientists got the answer to this question only recently.It turns out that when you suddenly stop losing weight, your body has 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 the opposite measures: your metabolism slows down and your appetite increases.This will continue until you return to a weight that your body considers optimal for itself.The fact is that your body weight depends on genetics.
genetics
Each person has his own individual "factory settings" - blood pressure, blood sugar level, cholesterol.Some people have high blood pressure and some people have low blood pressure.Some suffer from diabetes, while others are fine with sugar.The situation is exactly the same in weight: for some, 50 kilograms is natural, and for others, unfortunately, all 90. It is very difficult to regulate these parameters set by nature.The body resists and reacts with hostility to any and especially hasty attempts to change its indicators.
what's going onIf 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 exercise and diet until the last day to maintain your "unnatural" weight.Life imprisonment?!Yes, but what is it?There is nothing worse than being out of breath and trying on an XXL dress.
What are your natural settings?To more accurately determine your "genetic" weight (which sets the threshold for weight loss), answer the following questions honestly:
- What weight feels most "comfortable" for your body (in other words, what number has the needle on your home bathroom scale hovered around for years?)
- How much weight do you gain in a month and a half to two months after finishing the diet?
- What was your maximum weight?
In all your answers (after 25 years) approximately the same weight will appear - this is what genetics has determined for you.How many kilograms are different from your current one - after aerobics and diet?If the difference is 4.5 kg or more, then you will have to work hard to maintain your gains.Well, what if you want to lose even more weight?This is an absolutely prohibitively difficult task!
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 and gain weight at will, surprising mere mortals with supernatural metamorphoses.For example, from a plus size fat woman to a model.and back.Are you not one of them?
Lose weight once and for all
So, each of us (exceptions are not counted!) has our own weight, and it is very difficult to lose more weight than you were initially "allowed" by nature.What if you try to change your weight loss limit yourself?Let's say you "convinced" your body that your "native" weight is 60 kg, not 90?At first glance, the task seems impossible.Arguing with nature?Yes, it's the same as turning the sun back!fairy tales?Endocrinologists have definitely found that it is possible.
The secret is to maintain the desired weight with the help of diet for 2-4 years.Imagine that the body gets used to the new weight, stops thinking about it as "urgent" and then maintains it as "natural".
You can also try to trick your own body.A little delay: How can we last for a few years?Trust me, it's not that difficult if you live according to the algorithm developed by science.
by all means...
Tasteless, but excellent.So your body strongly defends its fat by lowering metabolism and stimulating appetite.Moreover, you are attracted precisely to "harmful" high-calorie foods, such as sweets and cookies.On the contrary, you should limit yourself to the table.howvery simple.Choose foods that don't trigger your emotions or appetite.In short, it seems tasteless.
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 high-fat, high-calorie food.Conclusion: The less you like what you eat, the less extra pounds you'll gain."Bad" (high-calorie, fatty and sweet) products, according to an obscure law of nature, always taste better.This means you will definitely eat more of them.Healthy products are not luck.We cannot call most of them delicious.So eat them!
Eat every 2.5-3 hours.Taking long breaks between meals is probably the most common weight loss mistake.It is a fact that infrequent meals (every 4-5 hours) stimulate an increase in the 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 need to break your traditional diet and replace it with snacks.To do this, you will need to take food with you in boxes so that you always have it on hand.
A healthy eating formula looks like this: 4-6 meals a day, each 300-400 calories.
eat more!It sounds harsh, but this method really works.If you eat less than 1200 calories per day, the body goes into an emergency, very economical, energy-expending mode and the metabolism "sleeps".To "break" it, try to eat 100-200 calories more than your individual norm suggests.When consuming excess calories, the body loses alertness and easily breaks down subcutaneous fat.
It sounds like an impossible paradox, but a person on a starvation diet 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 "bulky".For this reason, you should start any meal with a large bowl of vegetable salad.It will fill your stomach and everything else will be less in it.
fruit
When it comes to fruit, be careful.They have a lot of calories.To avoid overeating, it is better to cut fruits and add them to porridge.Fruit juices are completely contraindicated for you.The calories from the fruit are very concentrated there, and manufacturers add sugar to the juice to improve the taste.
The formal basis of your diet should be carbohydrates with a low glycemic index - this is cereals and other cereals, rice, legumes.You should eat it with vegetables and add proteins three more times a day: lean beef, chicken, fish.
fats
Fats should be healthy.Do not make a fatal mistake and completely throw away fats.Animal fats are harmful, but vegetable fats are healthy.Fats are joint "lubricants", "raw materials" for the production of hormones.Fat deficiency causes 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 fish oil should be taken without any restrictions.It contains omega-3 and omega-6 fatty acids.They will help you lose weight.During aerobic exercise, they "burn" by producing special compounds that prevent the accumulation of subcutaneous fat.
Do not eat chocolate candies.They contain so-called trans fats.They are added so that the candies stay soft for a long time.Trans fats have been proven to be carcinogenic.
drink water
Another key point on the way to losing weight is plain water.Water is excreted from the body by the kidneys.When you drink a lot, the kidneys start to work and at the same time the adrenal glands - the hormonal glands on top of the kidneys - are activated.They release more hormones and all of them are "fat burning".The more you drink, the more weight you lose.There is no such thing as too much water!In addition, water carries metabolic byproducts.The less "garbage" there is in the blood, the less the load on the liver, and then it will be able to burn fat without interference.
For those who forgot school biology: when you do aerobics, the increased blood flow removes fat molecules from the surface of the fat deposits and they are "burned", providing energy to the muscles.But not all.The rest goes into the bloodstream and eventually ends up in the liver, which destroys them so that the blood does not thicken with fat and lose fluid.Together with the kidneys, the liver is engaged in the neutralization of the already mentioned metabolic "garbage".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 the interval!Cardio training with constant intensity is less useful.Pedaling an exercise bike at the same pace for an hour is not only boring, but also pointless: such activity will 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 thisThis is what they call "now fast, now slow" training.For example, 30 seconds of very high intensity is followed by 60 seconds of low intensity.And so on for 25-30 minutes of the entire workout.The effect is stunning!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 body, which is tired of losing weight.
Do not overdo aerobics.Physical activity really helps you lose weight.This is an indisputable, scientifically proven fact.When scientists in one experiment forced rats to switch from a sedentary lifestyle to physical activity, they began to lose weight.But!If the rats were already exercising a lot, increasing physical activity was useless - it didn't affect 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.But if you exercise for a long time, increasing aerobic activity may be useless.what should we doIn aerobics, it is necessary to add a fundamentally different anaerobic load.Simply put, you need to do strength training.Do interval aerobic exercise for 25-30 minutes at least 3 times a week and train seriously on machines twice more.
Why do you need muscles?The fact is that muscles are a living biosystem that needs nutrition.Muscles actively "consume" calories even during physical rest, when you watch TV and sleep.Adding an extra kilogram of muscle leads to an automatic acceleration of metabolic processes by 2.5-3%.Thus, strength training will definitely speed up your metabolism and burn fat with it, if aerobics does not.
Take a deep breath
Some people are genetically predestined to be fat and others to be thin.The reasons for this injustice lie in the difference between the natural amounts of the two types of hormones.Some accumulate fat, some destroy it.It seems you need to analyze your own hormonal background to identify genetic predisposition and take action.For example, if everything is fine with hormones, then "wrong" nutrition or lack of physical activity is to blame for obesity.However, all this work is very difficult and only a specialist of the highest standard can do it.
There is one simpler parameter that allows you to accurately determine who is at risk of becoming obese and who is not, even in a district clinic.This is the so-called respiratory ratio, that is, the ratio of the volume of carbon dioxide during exhalation to the volume of oxygen during inhalation.Thanks to this ratio, you can find out where your body "prefers" to get energy - from carbohydrates or fats.
People with a high respiratory rate "burn" carbohydrates.Fats as a source of energy are in the background, and therefore physical activity does not provide a quick return.Well, those who have a low ratio, on the contrary, get energy from fat and lose weight quickly.Women with a high respiratory quotient gain extra pounds even when they restrict their diet.
Let's change our lifestyle!
Losing weight is hard not only because of the cursed "set" weight.Habits and lifestyle play a big negative role.For example, eat nothing for breakfast, eat too much at night, or add a ton of fat to everything - "to make it taste better".Therefore, the speed of weight loss will largely depend on your general culture.
The following argument can be given for confirmation.About 30% of women from the lower social strata are obese, among representatives of the middle class - 16%, and only 5% of women from the upper strata of society are overweight.In any case, buy popular books on nutrition and finally figure out all those proteins, fats and carbohydrates.You should know exactly what is good and what is bad in nutrition.And teach it to your children.Otherwise, they will face the same problems.
Let's say you break the diet.We need to sit down and find out why.Each of us has our own list of "dangerous" situations.Here are examples: sitting at the table - putting candy in the mouth, watching a movie on TV - crunching chips... All this should be carefully analyzed and prepared for safe substitutes for "dangerous" products - apples, dry bread and others.
Psychologists believe that transfer rarely occurs consciously.It is provoked by binge eating, when you eat in a hurry or want to get rid of food quickly and then eat automatically.It is precisely such situations that should be completely excluded from life!Very often, automatic eating is caused by eating in company.That's why psychologists advise us to develop the habit of eating alone.You can't watch TV and read at the same time!
When you're alone, it's easier to teach yourself to eat slowly.And this is another secret of successful weight loss.Signals from the stomach to the brain travel very slowly - about 20 minutes.And all this time it will seem to you that you are hungry and have not eaten much, although your stomach may have been full for a long time.conclusion?eat slowlyAfter 20 minutes, your brain will tell your appetite to "shut down" even if you eat less than half the calories you should have.
So you will have to spend the next 2-4 years on a unique "genetic" experiment.Your family and friends will be shocked: you will become unrecognizably different.It seems like a hell of a job ahead - dieting and exercising regularly for years.However, fitness professionals say there is no such thing as success in all of this.A person quickly adapts to kindness.In a couple of months, everyone who chokes on junk food and doesn't know the joy of exercise will seem alien to you... Well, how do you manage without fitness?