It happens like this: you go on a diet, do aerobics and - hooray!— began to lose weight.And then suddenly this wonderful process stopped.It's both diet and exercise, but you won't gain a gram less, even if you lose weight!Moreover, you start gaining weight again…
Why exactly does this happen?Scientists have recently received an answer to this question.It turns out that when you suddenly stop losing weight, your body reached the weight that it, your body, "feels" best at.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 continues until you return to your body's optimal weight.The fact is that body weight is determined by genetics.
Genetics
Each person has their own "factory settings" - pressure, blood sugar levels, 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 normal to weigh 50 kilos, and for others, unfortunately, all 90. These parameters set by nature are very difficult to adjust.The body resists and resists any, and especially hasty, attempts to change its cues.
What happens?If fate told you to be fat, is it?Not at all!There is still room for improvement in the genotype.True, you must maintain your "abnormal" weight until the last day through training and diet.Life imprisonment?!Yes, but what is it?There is nothing worse than suffering from shortness of breath and wearing an XXL dress.
What are your natural settings?To determine your "genetic" weight (which sets your weight loss limit) more accurately, answer the following questions honestly:
- What weight seems to be "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 one and a half to two months after you finish the diet?
- What was your max weight?
In all your answers (after the age of 25), approximately the same weight will appear - this is what genetics determined for you.How many kilos is he different from the current one - after aerobics and diet?If the difference is 4.5 kg or more, then you need to work tirelessly to maintain your gains.Well, what if you want to lose even more weight?This is an absolutely insanely 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 and gain weight at will and amaze mortals with supernatural metamorphoses.For example, everything from a fat plus size woman to a fashion model.And back.Are you not one of them?
Lose weight once and for all
So, each of us (exceptions not included!) has our own weight and it is very difficult to lose more weight than you were "allowed" to begin with.What if you try to change the weight loss limit itself?Say, "convince" the body that your "native" weight is 60 kg and not 90?At first glance, the task seems impossible.Dispute with nature?Yes, it's the same as turning the sun backwards!An adventure?Endocrinologists have definitely confirmed 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 seeing it as an "emergency" and then maintains it by itself as "natural".
You can also try to trick your own body.Small shock: how to hold out for several years?Believe me, it is not so difficult if you live according to the algorithm developed by science.
By all means...
Tasteless, but great.So, your body staunchly protects its fat by lowering your metabolic rate and stimulating your appetite.Moreover, you are precisely attracted to "harmful" high-calorie foods such as sweets and buns.On the contrary, you need to limit yourself to the table.How?Very simple.Choose foods that do not stimulate your emotions or appetite.In short, you find it distasteful.
Experiments have shown that the "natural" weight of rats fed unpalatable food is guaranteed to decrease.Moreover, they do not gain weight, even if they are fed fatty, high-calorie foods.Conclusion: the less you like what you eat, the less extra pounds you will put on."Harmful" (high-calorie, fatty and sweet) products, according to an incomprehensible law of nature, always taste better.This means you will inevitably eat more of them.Healthy products are not lucky.Most of them cannot be called tasty.So eat them!
Eat every 2.5-3 hours.Long breaks between meals are perhaps the most common mistake of those who lose weight.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're serious about losing weight, you need to break your traditional eating plan and replace it with snacks.To do this, you need to carry food with you in a box so that it is always at hand.
A healthy food formula looks like this: 4-6 meals a day, 300-400 calories each.
Eat more!It sounds boring, but this method actually works.If you get less than 1200 calories a day, your body switches to emergency, very efficient, energy-sapping mode and your metabolism "sleeps".To "crush" it, try eating 100-200 calories more than your individual benchmark suggests.By getting excess calories, the body loses alertness and easily part with subcutaneous fat.
It sounds like an impossible paradox, but on a starvation diet you actually lose 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 vegetables!This is your first ally in the fight against overweight.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 less of everything else will go into it.
Fruits
As for fruits, be careful with them.They have a lot of calories.To avoid overeating, it is better to chop the fruit and add it to the porridge.Fruit juice is absolutely contraindicated for you.The calories from the fruit are highly 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 need to serve them with vegetables and add proteins three times a day: lean beef, chicken, fish.
Fat
Fat should be healthy.Don't make the fatal mistake of ditching fat altogether.Animal fats are harmful, but vegetable fats are healthy.Fat is a common "lubricant", "raw material" for the production of hormones.Fat deficiency causes psoriasis, hair loss, arthritis and brittle nails.Don't eat anything fried in animal fat, but you can certainly add a spoonful 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 training, they "burn" with the formation of special compounds that prevent the accumulation of subcutaneous fat.
Do not eat chocolate candy.They contain so-called trans fats.They are added so that sweets stay soft longer.Trans fats have been proven to cause cancer.
Drink water
Another key element on the way to losing weight is plain water.Water is removed from the body by the kidneys.When you drink a lot, your kidneys start working and at the same time your adrenal glands - the hormone glands on top of your kidneys - are activated.They secrete more hormones and all of them are "fat burners".The more you drink, the more weight you lose.There is no such thing as too much water!In addition, water carries with it metabolic by-products.The less "garbage" there is in the blood, the less strain on the liver and then it can start burning fat without interruption.
For those who have forgotten school biology: when you do aerobics, the increased blood flow tears fat molecules from the surface of fat deposits and they "burn" and energize the muscles.But not all.The rest travel through the bloodstream and eventually end up in the liver, which destroys them so the blood doesn't thicken with fat and lose fluid.Together with the kidneys, the liver is involved in neutralizing the already mentioned metabolic "garbage".If the kidneys take on most of this work, the liver will burn more fat.Drink more!
Running to lose weight
Gymnastics?But only a gap!Cardio training with a constant load is of little benefit.Riding an exercise bike for an hour at the same speed is not only boring, but also pointless: such activity can only help in the early stages of sports, 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 training on the principle of "now fast, now slow."For example, after 30 seconds of insanely high intensity, follow 60 seconds of low tempo.And so on for the entire 25-30 minutes of the training.The effect is magical!The secret is that this type of aerobics significantly increases the secretion of the most powerful "fat-burning" hormones - norepinephrine and growth hormone.
Interval training is the only way to shake up a body that is tired of losing weight.
Don't overdo aerobics.Physical activity actually helps you lose weight.This is an indisputable, scientifically proven fact.When, in one experiment, scientists forced rats to switch from a sedentary lifestyle to a more physically active one, they began to lose weight.But!If the rats were already exercising a lot, it was useless to increase their exercise – it had no effect on their weight.Conclusion: aerobics is not omnipotent.
Yes, if a woman starts doing aerobics after years of being sedentary, she will lose weight.But if you've been working out for a long time, increasing aerobics may be counterproductive.What should we do?In aerobic exercise, it is necessary to add fundamentally different anaerobic loads.Simply put, you need to incorporate strength training.At least 3 times a week, do cardio for 25-30 minutes and seriously train twice more on the machines.
Why do you need muscle?The fact is that muscles are living organisms that need nourishment.Muscles actively "consume" calories even during physical rest, when you watch TV and sleep.Adding an extra kilo of muscle leads to an automatic acceleration of metabolic processes by 2.5-3%.Thus, strength training will definitely speed up your metabolism and therefore fat burning if aerobics refuses to do this.
Breathe deeper
Some people are genetically predisposed to be fat while others are thin.The reasons for this injustice lie in the difference between the natural levels of these two types of hormones.Some accumulate fat, others break it down.It seems that you need to analyze your own hormonal background to detect 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 too complicated and only a specialist of the highest quality can do it.
There is one simpler parameter that allows you to determine exactly who is at risk of obesity and who is not, even in a clinic.This is the so-called respiratory index, it is the ratio between the volume of carbon dioxide during exhalation and the volume of oxygen during inhalation.Thanks to this factor, you can understand where your body "prefers" to get energy - from carbohydrates or fats.
People who have a high respiratory rate "burn" carbohydrates.Fat as an energy source is in the background, so exercise does not produce quick results.Well, those who have a low coefficient, on the contrary, get energy from fat and lose weight quickly.Women with a high respiratory index gain extra pounds even when they restrict their diet.
Let's change our lifestyle!
Losing weight is difficult, not only because of the cursed "set" weight.Habits and lifestyle play a huge negative role.For example, eat nothing for breakfast, eat too much at night, or add lots of fat to everything - "to make it tastier."Consequently, the weight loss will largely depend on your general culture.
The following arguments can be made in support.Among women in the lower strata of society, 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 figure out all those 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 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 desk - putting candy in the mouth, watching a movie on TV - crunching chips... All this needs to be carefully analyzed and create a safe substitute for "dangerous" products - apples, dry bread and the like.
Psychologists believe that contagion is rarely conscious.It is provoked by eating in a hurry, when you eat in a hurry or want to get rid of food quickly, and then you automatically eat.It is precisely situations like these that need to be completely eliminated from life!Very often automatic eating is triggered by eating in company.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 for 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 stomach has been full for a long time.Result?Eat slowly.After 20 minutes, your brain will give your appetite the command to "shut down" even if you have eaten less than half of your calorie intake.
So you 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 like a hell of a job ahead - sitting on a constant diet and exercising regularly for years.However, fitness professionals say there is no achievement in all this.You quickly get used to good things.In a few 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 live without exercise?