It happens like this: you go on a diet, do aerobics and - hurray!- started losing weight.And then suddenly this wonderful process stopped.There is both diet and physical activity, but you don't eat a gram less, even if you collapse!Plus, you start gaining weight again...
Why exactly does this happen?Scientists have only recently received an answer to this question.It turns out that when you suddenly stop losing weight, your body has reached the weight that your body “likes” the most.Well, it's better 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 are back to the weight 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: for some it is natural to weigh 50 kilograms, for others, alas, all 90. These parameters set by nature are very difficult to regulate.The body resists and meets with hostility any attempt, especially a hasty one, to change its indicators.
What happens?If fate told you to be fat, then so be it?At all!There are still possibilities to improve the genotype.True, then you will have to maintain your “unnatural” weight until the last day with training and diet.Life sentence?!Yes, but what is it?There is nothing worse than suffering from shortness of breath and wearing an XXL suit.
What are your natural environments?To more accurately determine your “genetic” weight (which sets your weight loss limit), answer the following questions honestly:
- What weight seems most "comfortable" for your body (in other words, around what figure has the needle of the scale at home been hovering around for many 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 old) approximately the same weight will appear - this is what genetics determined for you.How many kilograms differ from the current one, after aerobics and diet?If the difference is 4.5 kg or more, you will have to work tirelessly to maintain your gains.What if I want to lose even more weight?This is an absolutely prohibitive task!
By the way, about 10% of women will give different answers to all three questions.This means that nature has not assigned rigid limits to them.These “lucky women” lose weight and gain weight at will, surprising mere mortals with supernatural metamorphoses.For example, from an oversized fat woman to a model.And back.Are you not one of them?
Lose weight once and for all
So, each of us (exceptions don't count!) has our own set weight, and losing more weight than initially “allowed” by nature is very difficult.What happens if you try to change the weight loss limit itself?Let's say: “convince” the body that your “native” weight is 60 kg and not 90?At first glance, the task seems impossible.Arguing with nature?Yes, it's like turning the Sun backwards!Fairy tales?Endocrinologists have definitively established 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 just as “natural”.
You can also try to trick your own body.A small hitch: how to resist for several years?Believe me, it's not that difficult if you live according to the algorithm developed by science.
Certainly...
Tasteless, but excellent.So, your body constantly protects its fat by lowering your metabolic rate and stimulating your appetite.Furthermore, you are attracted precisely to "harmful" and high-calorie foods such as sweets and buns.On the contrary, you have to limit yourself to the table.As?Very simple.Choose food that does not arouse emotions or appetite.In short, it seems in bad taste to you.
Experiments have shown that the "natural" weight of rats fed unappetizing food definitely decreases.In addition, they do not gain weight, even if they are given fatty and high-calorie foods.Bottom line: the less you like what you eat, the fewer extra pounds you will gain.“Harmful” products (high-calorie, fatty and sweet), according to an incomprehensible law of nature, always taste better.This means you will inevitably eat more of it.Healthy products bring bad luck.Most of them cannot be called tasty.So eat them!
Eat every 2.5-3 hours.Long pauses between meals are perhaps the most common mistake made by those losing weight.The fact is that infrequent meals (every 4-5 hours) stimulate increased secretion of insulin and leptin.And this pair of hormones is 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 stop your traditional eating plan and replace it with snacks.To do this, you will have to carry food with you in boxes so that it is always at hand.
The formula for a healthy diet is this: 4-6 meals a day, 300-400 calories each.
Eat more!It sounds seditious, but this method really works.If you eat less than 1200 calories a day, your body goes into a very economical emergency mode of energy waste, and your metabolism goes to sleep.To “crush it,” try eating 100-200 calories more than your individual norm suggests.Receiving excess calories, the body loses alertness and easily separates from subcutaneous fat.
It seems like an impossible paradox, but on a starving diet a person loses fat more slowly than on a reasonably balanced diet.Science has carefully calculated the difference in rates.If you suddenly stop eating, you will lose weight 10% more slowly than someone who exercises and maintains 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, above all, they are "bulky".For this reason you should start every meal with a large bowl of vegetable salad.It will fill your stomach and fit less than everything else.
Fruit
As for fruits, be careful with them.They have a lot of calories.To avoid overeating, it is better to cut the fruits and add them to the porridge.Fruit juices are completely contraindicated for you.Here the calories in the fruit are highly concentrated and manufacturers also add sugar to the juice to improve its 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 protein to them three more times a day: lean beef, chicken, fish.
Fats
Fats should be healthy.Don't make the fatal mistake of eliminating fat completely.Animal fats are harmful, but vegetable fats are healthy.Fats are “lubricants” for joints, “raw materials” for the production of hormones.Fat deficiency causes psoriasis, hair loss, joint disease and brittle nails.Don't eat anything fried with animal fats, but you can safely add a tablespoon or two of peanut 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 chocolates.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 path to losing weight is plain 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 hormonal glands on top 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 no such thing as too much water!Additionally, water brings with it metabolic byproducts.The less “garbage” there is in the blood, the less load will be on the liver, which will be able to start burning fat without interference.
For those who have forgotten school biology: when doing aerobics, the increased blood flow tears fat molecules from the surface of fat deposits, and they “burn”, energizing the muscles.But not everything.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.Together with the kidneys, the liver is involved in neutralizing the aforementioned metabolic "garbage".If the kidneys take on most of this work, the liver will destroy more fat.Drink more!
Running to lose weight
Aerobics?But only interval!Cardio training with constant intensity is of little use.Riding an exercise bike for an hour at the same pace is not only boring, but also useless: such an activity can help only in the initial stages of sports, then it stops working.Modern science knows only one effective way to burn fat, called interval or circuit training.
What is this?This is what they call training according to the principle “now fast, now slow”.For example, after 30 seconds of insanely high load, 60 seconds of low pace follow.And so on for all 25-30 minutes of training.The effect is amazing!The secret is that this type of aerobics sharply exacerbates the secretion of the most powerful "fat burning" hormones: norepinephrine and growth hormone.
Interval training is the only way to shake up your tired body to lose weight.
Don't overestimate aerobics.Physical activity really helps you lose weight.This is an indisputable and 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 already moved a lot, there was no point in increasing physical activity: 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.But if you've been training for a long time, increasing aerobic activity may be unnecessary.What should we do?To aerobics it is necessary to add a fundamentally different anaerobic load.Simply put, you need to undertake strength exercises.At least 3 times a week, do aerobic interval training for 25-30 minutes and train seriously two more times on the machines.
Why do you need muscles?The fact is that muscles are a living biosystem that needs nourishment.Muscles actively “consume” calories even in a state of physical rest, when you watch TV and sleep.Adding an extra kilogram of muscle results in an automatic acceleration of metabolic processes by 2.5-3%.Therefore, strength training will definitely speed up your metabolism and with it fat burning, if aerobics refuses to do so.
Breathe more deeply
Some people are genetically predetermined to be fat, while others are thin.The reasons for this injustice lie in the difference between the natural quantities of the two types of hormones.Some store fat, others break it down.It would seem that it is necessary to analyze your hormonal background in order to identify a genetic predisposition and take action.For example, if everything is fine with hormones, the "wrong" diet or lack of physical movement is to blame for obesity.However, all this work is too complicated and only a specialist of the highest level can do it.
There is a simpler parameter that allows you to accurately determine who is at risk of gaining weight and who is not, even in a district clinic.This is the so-called respiratory coefficient, that is, the ratio of the volume of carbon dioxide in the exhalation to the volume of oxygen in the inhalation.Thanks to this coefficient, you can understand where your body “prefers” to get energy from: from carbohydrates or fats.
People who have a high respiratory quotient “burn” carbohydrates.Fats as a source of energy take a backseat and therefore physical activity does not give a quick return.Well, those with a low coefficient, on the contrary, derive energy from fat and lose weight quickly.Women with a high respiratory coefficient gain extra pounds, even by limiting 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, not eating anything for breakfast, overeating in the evening, or adding a ton of fat to everything, "to make it taste better."Accordingly, the rate of weight loss will largely depend on your general culture.
The following argument can be provided in support.Among women of 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 books on nutrition and finally discover all these proteins, fats and carbohydrates.You need to know exactly what is good and what is bad in nutrition.And teach it to your children.Otherwise they will suffer from the same problems.
Let's say you break your diet.We need to sit down and understand why.Each of us has our own list of "dangerous" situations.Here are some examples: sitting at the desk - putting sweets in your mouth, watching a movie on TV - munching chips... All this must be carefully analyzed and a safe substitute for "dangerous" products must be prepared: apples, dried bread and the like.
Psychologists believe that transmission is rarely conscious.It is caused by eating in a hurry, when you eat in a hurry or want to get rid of food quickly, and then you eat automatically.It is precisely situations like these that must be completely eliminated from life!Very often automatic eating is triggered by eating in company.That's why psychologists recommend 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 to losing weight successfully.Signals from the stomach to the brain increase very slowly - about 20 minutes.And all this time you will feel like you are hungry and haven't eaten much, even though your stomach may have been full for a long time.Conclusion?Eat slowly.After 20 minutes, your brain will command your appetite to “turn off the lights” even if you've eaten less than half your calorie intake.
So, you will have to dedicate the next 2-4 years to a unique “genetic” experiment.Your family and friends will be shocked: you will become unrecognizably different.It would seem that there is a hell of a job to do: eating a consistent diet and exercising regularly for years.However, fitness professionals say that all this is no feat.A person quickly gets used to good things.In a couple of months, everyone who chokes on junk food and does not know the pleasure of training will seem like strangers to you... Well, how can you do without fitness?