It happens like this: you go on a diet, do aerobics and - hooray!— began to lose weight.And then suddenly this wonderful process stopped.There is also diet and physical activity, but you do not gain a gram less, even if you burst!Moreover, you start gaining weight again…
Why exactly is this happening?Scientists have only recently received an answer to this question.It turns out that when you suddenly stopped losing weight, your body reached the weight that it, your body, "likes" the most.Well, it's 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 you return to a weight that your body considers optimal for itself.The fact is that your body weight is determined by genetics.
Genetics
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: it is natural for some to weigh 50 kilograms, and for others, unfortunately, all 90. These parameters set by nature are very difficult to adjust.The body resists and encounters hostility to any, especially hasty, attempt to change its indicators.
what's happening?If fate told you to be fat, so be it?No way!There are still chances 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 preferences?To more accurately determine your "genetic" weight (which sets the limit 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 been hovering around for years?)
- How much weight do you gain 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 determined by your genetics.How many kilograms are different from the current one - after aerobics and diet?If the difference is 4.5 kg or more, then you will have to work tirelessly to maintain your gains.So, what if you want to lose even more weight?This is a completely insufficient task!
Otherwise, about 10% of women will give different answers to all three questions.This means that nature has not set strict limits for them.Such "lucky women" lose weight and gain weight at will, stunning ordinary mortals with supernatural metamorphoses.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
Therefore, each of us (exceptions do not count!) has his own set weight, and losing more weight than nature initially "allowed" you to lose is very difficult.What if you try to change the very limit of weight loss?Let's say, "convince" the body that your "natural" weight is 60 kg, not 90?At first glance, the task seems impossible.Arguing with nature?Yes, it's just like the sun coming back!Fairy tales?Endocrinologists have definitely established that it 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 as an "emergency", and then just maintains it as "natural".
You can also try to trick your own body.A small problem: how to last a few years?Trust me, it's not that hard if you live by the algorithm developed by science.
Certainly...
Tasteless, but great.So, your body firmly protects its fat by lowering your metabolism and stimulating your appetite.Moreover, you are attracted to "harmful" high-calorie foods such as sweets and buns.On the contrary, you have to limit yourself at the table.How?Very simple.Choose foods that do not arouse your emotions or appetite.In short, it seems distasteful to you.
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 given fatty, high-calorie food.Bottom line: the less you like what you eat, the less you'll gain extra pounds."Harmful" (high-calorie, fatty and sweet) products, according to an incomprehensible law of nature, always taste better.This means that 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 perhaps the most common mistake made by 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 schedule and replace it with snacks.To do this, you will need to carry boxed food with you so that it is always at hand.
The formula of a healthy diet looks like this: 4-6 meals a day, 300-400 calories each.
Eat more!It sounds rebellious, but this method really works.If you receive less than 1200 calories per day, the body switches to an urgent, very economical mode of operation that consumes energy, and the metabolism "sleeps".To "crush" it, try to eat 100-200 calories more than your individual norm suggests.Receiving calories in excess, the body loses alertness and easily gets rid of subcutaneous fat.
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 precisely calculated the difference in rates.If you suddenly stop eating, you will lose weight 10% slower than those who exercise and maintain a caloric 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 each meal with a large bowl of vegetable salad.It will fill your stomach, and less of everything else will go into it.
Fruit
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 juices are completely contraindicated for you.Calories from fruit are highly 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 - these are cereals and other cereals, rice, legumes.Serve them with vegetables and add protein to them three more times a day: lean beef, chicken, fish.
Fats
Fats should be healthy.Don't make the fatal mistake of ditching fat altogether.Animal fats are harmful, but vegetable fats are healthy.Fats are the "lubricants" of the joints, the "raw materials" for the production of hormones.Lack of fat leads to 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 your vegetable salad.
And fish oil should be taken without any restrictions.Contains omega-3 and omega-6 fatty acids.They will help you lose weight.During aerobic exercise, they "burn" by creating special compounds that prevent the accumulation of subcutaneous fat.
Do not eat chocolate candies.They contain so-called trans fats.They are added to keep the candies soft for longer.Trans fats have been proven to be carcinogenic.
Drink water
Another key point on the way to losing weight is plain water.Water is removed from the body through the kidneys.When you drink a lot, the kidneys begin to work actively, and at the same time, the adrenal glands are activated - the hormonal glands on the tips of the kidneys.They secrete 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 with it the by-products of metabolism.The less "garbage" in the blood, the less the burden on the liver and then it will be able to start burning fat without any problems.
For those who have forgotten school biology: when you do aerobics, the increased blood flow tears away fat molecules from the surface of fat deposits, and they "burn", providing energy to the muscles.But not all.The rest travels through the bloodstream and eventually ends up in the liver, which destroys them so that the blood does not thicken with fat and lose its fluidity.Along with the kidneys, the liver deals with the neutralization of the already mentioned metabolic "garbage".If the kidneys take over most of this work, the liver will break down more fat.Drink more!
Running to lose weight
Aerobics?But only an interval!Cardio training at constant intensity is of little benefit.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 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 this This is what they call "fast now, slow now" training.For example, after 30 seconds of crazy high intensity, follow 60 seconds of low tempo.And so the entire 25-30 minutes of 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.
Interval training is the only way to shake up your body that is tired of losing weight.
Do not overestimate aerobics.Physical activity really 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 physical activity, they began to lose weight.But!If the rats were already moving a lot, it was useless to increase physical activity - it did not affect 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.But if you train for a long time, increasing aerobic activity may be useless.What should we do?It is necessary to add a significantly different anaerobic load to aerobics.Simply put, you need to do strength training.Do interval aerobic training for 25-30 minutes at least 3 times a week and train seriously on the machines two more times.
Why do you need muscles?The fact is that muscles are a living biosystem that needs nutrition.Muscles actively "consume" calories even in a state of physical rest, when you watch TV and sleep.The addition of an extra kilogram of muscle results in an automatic acceleration of metabolic processes by 2.5-3%.So, strength training will certainly speed up your metabolism, and with it the burning of fat, if aerobics rejects it.
Breathe deeper
Some people are genetically destined to be fat, while others are thin.The reasons for this injustice lie in the difference between the natural amounts 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 identify the genetic predisposition and take action.For example, if everything is fine with hormones, then the "wrong" diet or lack of physical movement is to blame for obesity.However, all this work is too complicated and can only be done by a specialist of the highest standard.
There is one simpler parameter that allows you to accurately determine who is at risk of being obese and who is not, even in a district clinic.This is the so-called respiratory coefficient, i.e. the ratio of the volume of carbon dioxide in exhalation to the volume of oxygen during inhalation.Thanks to this coefficient, you can understand where your body "prefers" to get energy - from carbohydrates or fat.
People who have a high respiratory quotient "burn" carbohydrates.Fats as a source of energy are in the background, so physical activity does not return quickly.Well, those who have a low coefficient, on the contrary, get energy from fat and lose it quickly.Women with a high respiratory quotient gain extra weight, even when they restrict their diet.
Let's change the lifestyle!
Losing weight is difficult not only because of the damn "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".Consequently, the rate of weight loss will largely depend on your general culture.
The following argument can be given 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.Anyway, buy the popular nutrition books and finally make sense of all those proteins, fats and carbohydrates.You need to know exactly what is good and what is bad in your diet.And teach this to your children.Otherwise, they will suffer from the same problems.
Let's say you break your diet.We have to sit down and figure out why.Each of us has our own list of "dangerous" situations.Here's an example: sitting at the table - putting sweets in your mouth, watching a movie on TV - crunching chips... All this should be carefully analyzed and a safe substitute for "dangerous" products - apple, dry bread and the like should be prepared.
Psychologists believe that transference is rarely conscious.It is provoked by hasty eating, when you eat in a hurry or want to get rid of food quickly, and then you eat automatically.Situations like this should be completely eliminated from life!Very often, automatic eating is triggered by eating in society.That's why psychologists advise developing 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 that you have not eaten much, although your stomach may have been full for a long time.Conclusion?Eat slowly.After 20 minutes, the brain will give the command to your appetite to "shut down" even if you have eaten less than half of your caloric intake.
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 - to sit on a constant diet and exercise regularly for years.However, fitness professionals say there is no feat in all of this.One quickly gets used to good things.In a few months, all those who choke on fast food and don't know the joy of training will look like aliens to you... Well, what about without fitness?