It happens like this: you diet, do aerobics and - yay!- started to lose weight.And then suddenly this wonderful process stopped.There is both diet and physical activity, but even if you crack, you don't lose a gram!Moreover, you start gaining weight again...
Why exactly is this happening?Scientists were able to get the answer to this question only recently.It turns out that when you suddenly stop losing weight, your body reaches the weight it "likes" 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 your body returns to the weight it thinks is best for it.The truth is that your body weight is determined by genetics.
Genetic
Each person has his own individual "factory settings" - pressure, blood sugar level, cholesterol.Some people have high blood pressure and some have low blood pressure.Some people suffer from diabetes, while others suffer from sugar.The situation is exactly the same when it comes to weight: for some it is natural to be 50 kilograms, for others, unfortunately, all 90 kilograms.These inherently determined parameters are very difficult to adjust.The body resists and meets with hostility any and especially hasty attempts to change its indicators.
What's happening?If fate told you to be fat, will it be so?Like hell!There is still a chance to improve the genotype.True, then you will have to maintain your “unnatural” weight until the last day with training and diet.Life imprisonment?Yes but what is it?There's 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 seems most "comfortable" for your body (in other words, what number has the needle on your home bathroom scale been hovering around for years?)
- How much weight do you gain one and a half to two months after finishing the diet?
- What was your maximum weight?
Approximately the same weight will appear in all your answers (after the age of 25) - this is what genetics determines for you.How many kilograms is different from your current weight after aerobics and diet?If the difference is 4.5 kg or more, you will have to work tirelessly to maintain your gains.But what if you want to lose even more weight?This is completely overwhelmingly difficult work!
Meanwhile, approximately 10% of women will give different answers to all three questions.This means that nature does not impose strict limits on them.Such "lucky women" lose and gain weight whenever they want;They astound ordinary mortals with supernatural metamorphoses.For example, from an overweight fat woman to a model.And I came back.Aren't you one of them?
Lose weight once and for all
So each of us (exceptions do not count!) has its own set weight, and it is very difficult to lose more weight than nature "allows" in the beginning.What happens if you try to change the weight loss limit yourself?Let's say, "convince" your body that your "natural" weight is 60 kg, not 90?At first glance the task seems impossible.Arguing with nature?Yes, it's the same as turning away the Sun!Fairy tales?Endocrinologists have definitely established that this is possible.
The secret is to maintain the desired weight for 2-4 years with the help of diet.Imagine, the body gets used to the new weight, ceases to evaluate it as "urgent", and then itself maintains it as "natural".
You can also try tricking your own body.A minor glitch: how to endure for a few years?Believe me, it is not that difficult if you live according to the algorithm developed by science.
Definitely...
Tasteless but wonderful.Thus, your body steadily preserves its fats by lowering your metabolic rate and stimulating your appetite.Moreover, you are drawn to precisely "harmful" high-calorie foods, such as sweets and buns.On the contrary, you need to limit yourself at the table.How?It's very simple.Choose foods that do not arouse your emotions or your appetite.In short, it seems unpleasant to you.
Experiments have shown that mice fed unappetizing food are guaranteed to lose their "natural" weight.Moreover, they do not gain weight even if they are given fatty, high-calorie foods.Conclusion: The less you like what you eat, the less extra weight you will gain.According to an incomprehensible law of nature, “harmful” (high-calorie, fatty and sweet) products are always tastier.This means you'll inevitably eat more.Healthy products are unlucky.Most of them cannot be called delicious.So eat them!
Eat every 2.5-3 hours.Taking long breaks between meals is perhaps the most common mistake made by those who lose weight.The fact is that rare meals (every 4-5 hours) lead to increased secretion of insulin and leptin.And this pair of hormones is exactly responsible for the accumulation of fat under our skin.If you eat frequently, insulin and leptin release is minimized.If you are serious about losing weight, you should give up your traditional diet and replace it with snacks.To do this, you will need to carry food with you in boxes so that it is always at hand.
The healthy eating formula looks like this: 4-6 meals a day, 300-400 calories each.
Eat more!It sounds provocative, but this method really works.If you take less than 1200 calories per day, the body goes into an urgent, very economical, energy expenditure mode and the metabolism "falls asleep".To “crush” it, try eating 100-200 calories more than your individual norms suggest.The body, which consumes excess calories, loses its alertness and easily separates from subcutaneous fat.
Although it may seem like an impossible paradox, a person on a fasting diet will actually lose fat more slowly than those on a reasonably balanced diet.Science has accurately calculated the difference between the 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 vegetables!This is your first ally in the fight against excess weight.They contain very few calories, but most importantly, they are “bulky”.Therefore, you should start every meal with a large bowl of vegetable salad.It will fill your stomach and less of everything else will go into it.
fruits
As for fruits, be careful with them.They have too many calories.To avoid overeating, it is better to chop the fruits and add them to the porridge.Fruit juices are completely contraindicated for you.Calories from fruits are quite concentrated here, and manufacturers also add sugar to the juice to improve the taste.
The official basis of your diet should be carbohydrates with a low glycemic index - these are cereals and other cereals, rice, legumes.You need to serve them with vegetables and add protein three more times a day: lean beef, chicken, fish.
oils
Fats should be healthy.Don't make the fatal mistake of ditching fat completely.Animal fats are harmful, while vegetable oils are healthy.Fats are common “lubricants”, “raw materials” for hormone production.Lack of fat causes psoriasis, hair loss, joint diseases and brittle nails.Don't eat anything fried with animal fats, but you can safely add a spoon 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.They “burn” with the formation of special compounds that prevent the accumulation of subcutaneous fat during aerobic exercise.
Don't eat chocolate candy.These contain so-called trans fats.They are added to keep the candies soft longer.Trans fats have been proven to be carcinogenic.
drink water
Another important point on the path to losing weight is ordinary water.Thanks to the kidneys, water is removed from the body.When you drink a lot, the kidneys start to work actively, and the adrenal glands, which are the hormonal glands at the top of the kidneys, also become active.They secrete more hormones and they are all “fat burners”.The more you drink, the more weight you lose.There is no such thing as too much water!In addition, water carries metabolic byproducts with it.The less "garbage" there is in the blood, the less load on the liver, which can then start burning fat without any intervention.
For those who have forgotten school biology: When you do aerobics, the increased blood flow plucks fat molecules from the surface of fat deposits, and they "burn", giving energy to the muscles.But not all.The rest travels through the bloodstream and eventually reaches the liver, where it destroys them so the blood does not become thick with fat and lose its fluidity.Along with the kidneys, the liver is also busy neutralizing the already mentioned metabolic "garbage".If the kidneys do most of this work, the liver will eliminate more fat.Drink more!
running to lose weight
Aerobic?But only December!Constant intensity cardio training doesn't help much.Pedaling the exercise bike for an hour at the same speed is not only boring, but also pointless: such activity can only help in the initial stages of sports, and then it stops working.Modern science knows only one effective way to burn fat;This is called "interval" or circuit training.
What's this?They call it training based on the principle of "now fast, now slow."For example, 30 seconds of extremely high load is followed by 60 seconds of low tempo.And so on for the entire 25-30 minute training.The effect is stunning!The secret is that this type of aerobics sharply increases the secretion of the most powerful "fat burning" hormones - norepinephrine and growth hormone.
The only way to shake your body tired of losing weight is interval training.
Don't overdo aerobics.Physical activity really helps you lose weight.This is an indisputable, scientifically proven fact.In one experiment, when scientists forced mice to switch from a sedentary lifestyle to physical activity, they started losing weight.However!There was no benefit in increasing physical activity if the mice were already moving around too much;this had no effect on their weight.Conclusion: aerobics is not omnipotent.
Yes, if after many years of a sedentary lifestyle a woman starts doing aerobics, she will lose weight.However, if you have been training for a long time, increasing aerobic activity may not work.What should we do?It is necessary to add a fundamentally different anaerobic load to aerobic.Simply put, you need to do strength exercises.Do 25-30 minutes of interval aerobic training at least 3 times a week and twice as much serious training on the machines.
Why do you need muscles?The truth is that muscles are a living biosystem that needs nutrition.Muscles actively "consume" calories even in a state of physical rest, when watching TV and sleeping.Adding an extra kilogram of muscle automatically causes metabolic processes to accelerate by 2.5-3%.Therefore, if aerobics refuses to do this, strength training will definitely speed up your metabolism and with it fat burning.
Breathe deeper
It is predetermined that some people are genetically fat and some are thin.The reasons for this injustice lie in the difference between the natural amounts of the two types of hormones.Some accumulate fat, others break it down.It turns out that you need to analyze your own hormonal history to determine genetic predisposition and take action.For example, if everything is fine with hormones, the "wrong" diet or lack of physical activity is to blame for obesity.But all this work is very complex and only a specialist of the highest standard can do it.
Even in a district clinic there is a simpler parameter that allows you to accurately determine who is at risk of becoming fat and who is not.This is the so-called respiratory coefficient, that is, the ratio of the volume of carbon dioxide on exhalation to the volume of oxygen on inspiration.Thanks to this coefficient, you can understand whether your body "prefers" to get energy from carbohydrates or fats.
People with a high respiratory coefficient “burn” carbohydrates.Fats as a source of energy are in the background and therefore physical activity does not provide a quick return.Well, those with low coefficients, on the contrary, get energy from fat and lose weight quickly.Women with high respiratory quotient gain excess weight even if they limit their diet.
Let's change our lifestyle!
Losing weight is difficult not only because of the damn "set" weight.Habits and lifestyle play a huge negative role.For example, eat nothing for breakfast, eat too much at night, or add a ton of fat to everything — "to make it more palatable."As a result, the rate of weight loss will largely depend on your general culture.
The following argument can be given in support.About 30% of women in the lower social strata are obese, among representatives of the middle class 16% and only 5% of women in the upper strata of society are overweight.In any case, buy popular books on nutrition and finally learn about 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 experience the same problems.
Let's say you broke your diet.We need to sit down and figure out why.Each of us has our own list of “dangerous” situations.Here are examples: sitting at your desk - putting candy in your mouth, watching movies on TV - crunching chips... All this must be carefully analyzed and a safe alternative prepared for "dangerous" products - apples, dry bread and the like.
Psychologists believe that contamination is rarely conscious.Eating in a hurry is triggered by eating in a hurry or wanting to get rid of food quickly and then eating automatically.Situations like this need to be completely eliminated from life!Most often, automatic eating is triggered when eating in company.Therefore, psychologists recommend developing the habit of eating alone.You can't watch TV and read a book at the same time!
It's easier to teach yourself to eat slowly when you're alone.This is another secret to successful weight loss.Signals from the stomach to the brain rise 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 belly has been full for a long time.Solution?Eat slowly.After 20 minutes, the brain will tell your appetite to "turn off the lights" even if you've eaten less than half your calories.
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 be unrecognizably different.It seems that we have a hellish job ahead of us - constantly sitting on a diet and doing regular exercise for years.But fitness experts say none of this is a success.People get used to beautiful things quickly.After a few months, everyone who drowns in junk food and does not know the joy of training will seem like an alien to you... So how can you be without fitness?