It happens like this: you go on a diet, you do aerobics and - hurray!- began to lose weight.And then suddenly this amazing process stopped.Diet and physical activity are both, but you do not get a gram less, even if you crack!In addition, you start to gain weight again...
Why exactly does this happen?Scientists have only recently found 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 the weight that your body considers best for itself.The fact is that genetics will determine your body weight.
Genetics
Everyone has their own “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 good with sugar.The situation is exactly the same regarding weight: for some it is natural to weigh 50 kilograms, and for others, unfortunately, every 90. These parameters set by nature are very difficult to adjust.The body resists and meets with hostility any attempts, and especially hasty, to change its indicators.
What happens?If fate told you to be fat, then be it?Not at all!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 sentence?!Yes, but what?There is nothing worse than suffering from shortness of breath and wearing an XXL dress.
What are your natural settings?To more accurately determine your "genetic" weight (which sets the weight loss limit), answer the following questions honestly:
- What weight is "comfortable" for your body (in other words, what number has the needle on your home bathroom scale been hovering at for years?)
- How much weight will you gain a month and a half to two months after you finish the diet?
- What was your maximum weight?
In all your answers (after the age of 25) approximately the same weight will appear - this is what genetics has decided for you.How many kilograms is different from your current one - after aerobics and diet?If the difference is 4.5 kg or more, then to maintain your gains you will have to work tirelessly.Well, what if you want to lose more weight?This is an entirely too difficult task!
By the way, about 10% of women will give different answers to all three questions.This means that nature has not assigned strict limits to them.Such "lucky women" lose and gain weight at will, much to the astonishment of people who are merely supernatural metamorphoses.For example, from an overweight woman to a fashion model.And back.Aren't you one of them?
Lose weight once and for all
Therefore, each of us has our own set weight (exceptions do not count!), and it is extremely difficult to lose more weight than nature "allowed" you to begin with.What if you try to change the weight loss limit yourself?Let's say, to "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 is the same as turning the Sun backwards!Old stories?Endocrinologists have certainly proven that this is possible.
The aim is to maintain the desired weight with the help of diet for 2-4 years.Imagine, the body gets used to the new weight, stops thinking of it as an "emergency," and then just keeps it as "natural."
You can also try to deceive your own body.Little hitch: 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.Therefore, your body constantly protects its fat by lowering your metabolic rate and stimulating your appetite.In addition, you are precisely drawn to "harmful" high-calorie foods such as sweets and buns.On the contrary, you must limit yourself at the table.How?Very simple.Choose food that does not arouse your emotions or appetite.In short, it seems tasteless to you.
Experiments have shown that rats fed unpalatable food will lose their "natural" weight.Moreover, they do not gain weight, even if they are given fatty, high-calorie foods.Conclusion: the less you eat, the less extra pounds you will gain."Harmful" products (high-calorie, fatty and sweet) always taste better, according to the inexplicable law of nature.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 may be 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 at least.If you are 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 food with you in boxes so that it is always on hand.
The healthy eating formula looks like this: 4-6 meals a day, 300-400 calories each.
Eat more!It sounds seditious, but this method really works.If you get less than 1200 calories per day, the body switches to an emergency mode, very economical, which wastes energy, and "the metabolism falls asleep".To "break" it, try to eat 100-200 calories more than your individual norm suggests.Getting extra calories, the body loses vigilance and easily part with subcutaneous fat.
It sounds like an impossible paradox, but on a starvation diet a person actually loses fat more slowly than on a balanced diet.Science has accurately calculated the difference in rates.If you stop eating suddenly, you will lose weight 10% slower than those who exercise and maintain their caloric intake.
Vegetables
Download vegetables!This is your first ally in the fight against excess weight.They are very low in calories, but, more importantly, they are "serious".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.
Results
As for results, be careful with them.They have a lot of calories.To avoid overeating, it is better to chop the fruits and add them to porridge.Fruit juices are absolutely contraindicated for you.The calories from fruit are very concentrated, 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 grains and other cereals, rice, legumes.You must serve them with vegetables and add proteins three times a day: lean beef, chicken, fish.
Fats
Fats should be healthy.Don't make the fatal mistake of cutting out fats completely.Animal fats are harmful, but vegetable fats are healthy.Fats are joint "lubricants", "raw materials" for the production of hormones.Fat deficiency results in psoriasis, hair loss, joint disease, and brittle nails.Do not eat anything fried in animal fats, but you can add a spoonful or two of peanut oil 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 exercise, they "burn" with the formation of special compounds that prevent the accumulation of subcutaneous fat.
Do not eat chocolate candies.They contain so-called trans fats.They are placed 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 start working actively and at the same time the adrenal glands - the hormonal glands on top of the kidneys - are activated.They secrete more hormones and all of them are "fat burning".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 the burden is 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, increased blood flow reaches fat molecules from the surface of fat deposits, and they "burn", giving energy to the muscles.But not all.The rest pass through the bloodstream and eventually end up in the liver, which destroys them so that the blood does not clot with fat and lose its fluidity.Along with the kidneys, the liver is engaged in neutralizing the previously mentioned metabolic "garbage".If the kidneys take on most of this work, the liver will destroy more fat.Drink more!
Running to lose weight
Aerobics?Only an interval!Continuous intensity cardio training is rarely used.Pedaling an exercise bike for an hour at the same speed 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 of only one effective way to burn fat, called “interval” or circuit training.
What is this?This is what they train on the principle "now fast, now slow."For example, after 30 seconds of insanely high load, 60 seconds of low speed follow.And so on for the entire 25-30 minutes of training.The effect is amazing!The secret is that this type of aerobics greatly worsens 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.
Do not overestimate aerobics.physical activity really helps you lose weight.This is an indisputable scientifically proven fact.When scientists forced rats to change from a sedentary lifestyle to physical activity in one experiment, they began to lose weight.But!If the rats were already moving a lot, increasing physical activity was useless - it 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 are training for a long time, increasing aerobic activity may be useless.What should we do?Aerobics requires the addition of a fundamentally different anaerobic load.Simply put, you need to take strength exercises.At least 3 times a week, do interval aerobic training for 25-30 minutes and serious training twice as much on the machines.
Why do you need muscles?The truth is that muscles are a living biological system that needs nourishment.Muscles actively "consume" calories even in a state of physical rest, when you watch TV and sleep.When an extra kilogram of muscle is added, metabolic processes are automatically accelerated by 2.5-3%.Therefore, strength training will definitely speed up your metabolism, and with it 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 are the difference between the natural amounts of the two types of hormones.Some accumulate fat, others break it down.It seems that you need to analyze your own hormonal background to identify a genetic predisposition and take action.For example, if everything is fine with hormones, obesity is to blame for "wrong" nutrition or lack of physical movement.However, all this work is too complicated and can only be done by a specialist of the highest quality.
There is one simpler parameter that allows you to accurately determine who is at risk of becoming fat 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 exhalation to the volume of oxygen in inhalation.Thanks to this coefficient, you can understand where your body prefers to get energy - from carbohydrates or fats.
People with a high respiratory rate "burn" carbohydrates.Fats are a background source of energy, and therefore physical activity does not give a quick result.Well, those with a low coefficient, on the contrary, get energy from fat and lose weight quickly.Women with a high respiratory coefficient gain extra pounds, even when they limit their diet.
We will change our lifestyle!
Losing weight is hard not just because of the damned “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 tastier."Therefore, the rate of weight loss will greatly 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.In any case, buy popular books on nutrition and finally figure out 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 suffer from the same problems.
Let's say you break 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 - crunching chips ... All this must be carefully analyzed and a safe replacement for "dangerous" products must be prepared - apple, dry bread and the like.
Psychologists believe that conscious transmission is rare.It is provoked by eating hastily, when you eat in a hurry or want to quickly get rid of food, and then you eat automatically.It is precisely situations like this that need to be eliminated from life completely!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 successful weight loss.Signals from the stomach to the brain travel very slowly - about 20 minutes.And all this time you will look as if you are hungry and have not eaten much, although your stomach may be full for a long time.Conclusion?Eat slowly.After 20 minutes, the brain will command your appetite to “light out” even if you have eaten less than half of your calorie intake.
Therefore, you will have to spend the next 2-4 years on a unique "genetic" experiment.Your family and friends will be surprised: you will become unrecognizably different.It would seem that there is a hell of a job ahead - to sit on a constant diet and exercise regularly for years.However, fitness professionals say this is no mean feat.One gets used to good things quickly.In a few months, all those who encounter junk food and do not know the joy of training will be like aliens to you ... Well, how can you do without exercise?