It happens like this: you diet, you do aerobics and - hey!— began to lose weight.And suddenly this wonderful process stopped.There is also diet and physical activity, but you do not gain a gram less, even if you do crack!Plus, you start gaining weight again…
Why exactly is this happening?Scientists only recently received an answer to this question.It turns out that when you suddenly stopped losing weight, your body reached the weight that your body "likes" the most.Well, it's convenient for him to live like this!When you try to lose more weight, your body countermeasures: your metabolism slows down and your appetite increases.This will continue until you return to the weight your body considers optimal for itself.The fact is that your body weight is determined by genetics.
Genetic
Each person has their 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 kg, and for others, unfortunately, even 90. These parameters set by nature are very difficult to adjust.The body resists and reacts with hostility to any, and especially hasty, attempt to change its indicators.
What's going on?If fate told you to be fat, then so be it?At all!There are still chances to improve the genotype.It is true that then you will have to maintain your "unnatural" weight until the last day by training and dieting.Lifelong;!Yes, but what is it?There is nothing worse than being short of breath and wearing an XXL dress.
What are your physical settings?To more accurately determine your "genetic" weight (which sets your weight loss threshold), 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 completing the diet?
- What was your maximum weight?
All your answers (after the age of 25) will show roughly the same weight - that's what genetics determines for you.How many kilos is different from your current weight - after aerobics and diet?If the difference is 4.5 kg or more, then to maintain your gains you will have to work tirelessly.So what if you want to lose even more pounds?This is an absolutely prohibitively 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, surprising mere mortals with supernatural transformations.For example, from an oversized fat woman to a fashion model.And back.Aren't you one of them?
Lose weight once and for all
Thus, each of us (exceptions do not count!) has his own set weight, and losing more weight than what was initially "allowed" by nature is very difficult.What if you try to change the weight loss threshold itself?Say, do you "convince" the body that your "native" weight is 60 kg and not 90?At first glance, the task seems impossible.Fight with nature?Yes, it's the same as turning the Sun back!fairy tales?Endocrinologists have certainly found 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 endure for several years?Trust me, it's not that difficult if you live according to the algorithm that science has developed.
By all means...
Rough, but great.Thus, your body steadily protects its fat by lowering your metabolic rate and stimulating your appetite.In addition, you are attracted precisely to the "bad" foods with a lot of calories, such as sweets and breads.Instead, you have to 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 an anorexic diet is guaranteed to decrease.In addition, they do not gain weight, even if they are fed fatty, high-calorie foods.Bottom line: the less you like what you eat, the less extra pounds you'll gain."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 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 frequently, insulin and leptin are released to a minimum.If you are serious about losing weight, you need to break your traditional diet plan and replace it with snacks.To do this, you should carry canned food with you so that it is always with you.
The healthy eating formula looks like this: 4-6 meals a day, 300-400 calories each.
Eat more!It sounds creepy, but this method really works.If you get less than 1200 calories a day, the body goes into an emergency, very economical, energy-wasting state and the metabolism "sleeps".To "crush" it, try eating 100-200 calories more than your individual rule suggests.Taking in excess calories, the body loses alertness and subcutaneous fat is easily shed.
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 percentages.If you suddenly stop eating, you will lose weight 10% more slowly than those who exercise and maintain their caloric intake.
Vegetables
Load up on veggies!This is your first ally in the battle against excess weight.They contain very few calories, but, more importantly, they are "bulky".For this reason, you should start each meal with a large bowl of vegetable salad.It will fill your stomach and less of anything 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 fruits and add them to the porridge.Fruit juices are completely contraindicated for you.The calories from the fruit are largely concentrated there, 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 to them three times a day: lean beef, chicken, fish.
Fat
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", "raw materials" for the production of hormones.Lack of fat leads to psoriasis, hair loss, joint diseases and brittle nails.Don't eat anything fried in animal fat, but you can safely add a tablespoon or two of peanut oil or sesame oil to a vegetable salad.
And you should take fish oil without any restrictions.Contains omega-3 and omega-6 fatty acids.They will help you lose weight.During aerobic exercise they "burn" with the formation of special compounds that prevent the accumulation of subcutaneous fat.
Don't eat chocolate candies.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 is removed from the body by the kidneys.When you drink a lot, the kidneys begin to work actively and at the same time the adrenal glands - the hormone glands on the tops of the kidneys - are activated.They secrete more hormones and they all "burn fat".The more you drink, the more weight you lose.There is not much water!In addition, water carries with it metabolic by-products.The less "garbage" there is in the blood, the less 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 aerobics, the increased blood flow removes fat molecules from the surface of the fat deposits and they "burn", providing 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 the blood doesn't clot with fat and lose its fluidity.Together with the kidneys, the liver deals with 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 interval!Constant intensity cardio training is of little help.Pedaling an exercise bike for an hour at the same pace is not only boring, but also pointless: such an activity can only help in the initial stages of sports, and then it stops working.Modern science knows of only one effective way to burn fat, called "interval" or circuit training.
What is it?This is what they call "now fast, now slow" training.For example, after 30 seconds of extremely high load, follow 60 seconds of low intensity.And so on for the entire 25-30 minutes of training.The result is amazing!The secret is that this type of aerobics sharply worsens the secretion of the most powerful "fat burning" hormones - norepinephrine and growth hormone.
Interval training is the only way to shake up 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 rats were already moving a lot, it was useless to increase the physical activity - it had no effect on their weight.Conclusion: aerobics is not omnipotent.
Yes, if after many years of sedentary life a woman starts doing aerobics, she will lose weight.But if you've been training for a long time, increasing aerobic activity may be useless.What should we do?To aerobic 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 train seriously twice more on the machines.
Why do you need muscles?The fact is that muscles are a living organism that needs nutrition.Muscles "consume" calories actively even in a state of physical rest, when you watch TV and sleep.Adding an extra pound of muscle results in an automatic acceleration of metabolic processes by 2.5-3%.So strength training will definitely speed up your metabolism and with it fat burning, if aerobics refuses to do so.
Breathe deeper
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 accumulate fat, others break it down.It seems you need to analyze your own hormonal background to identify a genetic predisposition and take action.For example, if everything is fine with hormones, then the "wrong" diet or lack of physical activity is responsible for obesity.However, all this work is very complicated and only a high-level specialist can do it.
There is a simpler parameter that allows you to accurately determine who is at risk of becoming fat and who is not, even in a regional clinic.This is the so-called respiratory coefficient, i.e. the ratio of the volume of carbon dioxide during exhalation to the volume of oxygen during inhalation.Thanks to this coefficient, you can understand where your body "prefers" to draw energy - from carbohydrates or fats.
People who have a high respiratory quotient "burn" carbohydrates.Fats as a source of energy are in the background, and therefore physical activity does not give quick performance.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 our lifestyle!
Losing weight is difficult not only because of the damned "set" weight.Habits and lifestyle play a huge 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."Consequently, the rate of weight loss will largely depend on your general culture.
The following argument can be advanced in support.Among women in the lower social strata, about 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 nutrition books and finally discover all those proteins, fats and carbohydrates.You need to know exactly what is good and what is bad in the diet.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 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 a movie on TV - crushing chips... All this should be carefully analyzed and a safe replacement for "dangerous" products - apple, dry breads and the like should be prepared.
Psychologists believe that transmission is rarely conscious.It is caused when you eat in a hurry, when you eat in a hurry or want to get rid of 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 eating with company.That is why psychologists advise 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 to 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 slowly.After 20 minutes, the brain will instruct your appetite to "turn off" even if you've eaten less than half of your calorie intake.
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 looks like there's a hell of a job ahead - sitting on a solid diet and exercising regularly for years.However, fitness professionals say there is no feat in it all.A person quickly gets used to good things.In a few months, everyone who drowns in junk food and does not know the joy of training will seem alien to you... So, how can you do without exercise?