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 a diet and physical activity, but you don't gain a gram less, even if you break down!Plus, you start to gain 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 the weight that your body considers optimal for itself.The fact is that your body weight is determined by genetics.
Genetic
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 have diabetes, while others thrive on sugar.The situation is exactly the same with weight: for some it is natural to weigh 50 kilograms, and for others, alas, all 90. These parameters set by nature are very difficult to adjust.The body resists and meets with hostility any attempt, especially hasty, to modify its indicators.
What happens?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 sentence?!Yes, but what is it?There's nothing worse than feeling out of breath and wearing an XXL dress.
What are your natural settings?To more accurately determine your “genetic” weight (which sets the limit for weight loss), honestly answer the following questions:
- What weight seems most “comfortable” for your body (in other words, what number has the needle on your household scale been rotating around for many years?)
- How much weight do you gain one and a half to two months after completing the diet?
- What was your maximum weight?
In all your answers (after 25 years), approximately the same weight will appear - this is what genetics has determined for you.How many kilos does it differ 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.What if you want to lose even more weight?This is a completely prohibitively 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.These “lucky women” lose and grow at will, astonishing mere mortals with their supernatural metamorphoses.For example, from a fat, oversized woman to a model.And back.Are you not one of them?
Lose weight once and for all
So, each of us (exceptions do not count!) Has our own weight, and losing more weight than was initially “allowed” to you by nature is very difficult.What if you tried to change the weight loss limit yourself?Let's say, "convince" the body that your "native" weight is 60 kg, and not 90?At first glance, the task seems impossible.Chat with nature?Yes, it's the same thing as making the Sun go backwards!Fairy tales?Endocrinologists have definitively established that this is possible.
The secret is to maintain the desired weight through diet for 2 to 4 years.Imagine, the body gets used to the new weight, stops considering it “emergency”, and then itself maintains it as “natural”.
You can also try to trick your own body.A small problem: how to last for several years?Believe me, it's not that difficult if you live according to the algorithm developed by science.
By all means...
Tasteless, but great.Thus, your body resolutely protects its fats by lowering your metabolic rate and stimulating your appetite.In addition, you are attracted precisely by “harmful” high-calorie foods like sweets and buns.On the contrary, you must limit yourself to the table.How?Very simple.Choose foods that do not arouse your emotions or appetite.In short, it seems in bad taste to you.
Experiments have shown that the “natural” weight of rats fed unappetizing food is guaranteed to decrease.In addition, they do not gain weight, even if they are given fatty and high-calorie foods.Conclusion: the less you like what you eat, the fewer extra pounds you will gain.“Harmful” products (high-calorie, fatty and sugary), according to an incomprehensible law of nature, always taste better.This means you will inevitably eat more of it.Healthy products don't stand a chance.Most of them cannot be called tasty.So eat them!
Eat every 2.5 to 3 hours.Long breaks between meals are perhaps the most common mistake of those losing weight.The fact is that rare 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 interrupt 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 within reach.
The formula for a healthy diet looks like this: 4-6 meals per day, 300-400 calories each.
Eat more!It sounds seditious, but this method really works.If you get less than 1,200 calories per day, the body goes into a very energy-saving, emergency mode and the metabolism “goes to sleep.”To “crush it,” try eating 100 to 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 actually loses fat more slowly than on a reasonably balanced diet.Science has accurately calculated the rate difference.If you suddenly stop eating, you will lose weight 10% slower than those who exercise and maintain their calorie intake.
Vegetables
Stock up on vegetables!It is your first ally in the fight against excess weight.They contain very few calories, but above all, they are “bulky”.This is why you should start any meal with a big bowl of vegetable salad.This will fill your stomach and less of everything else will fit in it.
Fruits
As for fruits, be careful with them.They contain a lot of calories.To avoid overeating, it is better to chop the fruits and add them to the porridge.Fruit juices are totally contraindicated for you.The calories in 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 cereals and other cereals, rice, legumes.They should be served with vegetables and added proteins three more times a day: lean beef, chicken, fish.
Fats
Fats should be healthy.Don’t make the fatal mistake of throwing out fat completely.Animal fats are harmful, but vegetable fats are healthy.Fats are common “lubricants,” “raw materials” for hormone production.A deficiency in fat leads to psoriasis, hair loss, joint disease and brittle nails.Don't eat anything fried in animal fats, but you can safely add a spoon 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 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 to keep the candies soft longer.Trans fats have been proven to be carcinogenic.
Drink water
Plain water is another key point on the path to weight loss.Water is eliminated 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 - the hormonal glands located at the top of the kidneys - are activated.They secrete more hormones and all of them “burn fat”.The more you drink, the more weight you lose.There is no such thing as too much water!Additionally, water carries metabolic byproducts.The less “waste” there is in the blood, the less strain on the liver, and it can then begin to burn fat without interference.
For those who have forgotten school biology: when you do aerobics, increased blood flow tears fat molecules from the surface of fatty deposits, and they "burn", giving 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 become thick with fat and lose its fluidity.Along with the kidneys, the liver is engaged in neutralizing the already mentioned metabolic “waste”.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 an interval!Constant intensity cardio training is useless.Pedaling on an exercise bike for an hour at the same pace is not only boring, but also useless: such activity can help only in the early stages of the sport, and then it stops working.Modern science knows only one effective way to burn fat, called “interval training” or circuit training.
What is this?This is what they call “now fast, now slow” training.For example, after 30 seconds of incredibly high load, 60 seconds of slow tempo follows.And so on for the 25 to 30 minutes of training.The effect is stunning!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 with weight loss.This is an indisputable and 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, there was no point in increasing physical activity, it had no effect on their weight.Conclusion: aerobics is not omnipotent.
Yes, if after many years of sedentary life a woman begins to do 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 do strength exercises.At least 3 times a week, do aerobic interval training for 25-30 minutes and seriously train twice more on the machines.
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 watching TV and sleeping.Adding an extra kilo of muscle leads to 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 this.
Breathe deeper
Some people are genetically predetermined to be 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 would seem that it is necessary to analyze one's own hormonal background in order to identify a genetic predisposition and take action.For example, if all is well with hormones, then a “bad” diet or lack of physical exercise is the cause of 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 becoming fat and who is not, even in a district clinic.This is called the respiratory coefficient, that is to say the ratio between the volume of carbon dioxide exhaled and the volume of oxygen inhaled.Thanks to this coefficient, you can understand where your body “prefers” to get energy from - carbohydrates or fats.
People who have a high respiratory quotient “burn” carbohydrates.Fats as a source of energy take a back seat, and therefore physical activity does not give a quick return.Well, those who have a low coefficient, on the contrary, get energy from fats and lose weight quickly.Women with a high respiratory coefficient gain extra pounds, even when limiting their diet.
Let's change our way of life!
Losing weight is difficult not only because of the damn “fixed” weight.Habits and lifestyle play a huge negative role.For example, don't eat anything for breakfast, overeat in the evening, or add a ton of fat to everything - "to make it tastier."Therefore, the rate of weight loss will largely depend on your general knowledge.
The following argument can be put forward in support.Among women from 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 when it comes to 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 understand why.Each of us has our own list of “dangerous” situations.Here are examples: sitting at your desk - putting sweets 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 - apples, dry bread, etc.
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 the food quickly, then you eat automatically.It is precisely situations like these that must be completely eliminated from life!Very often, automatic feeding 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 learn to eat slowly.And this is another secret of 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 may have been full for a long time.Conclusion?Eat slowly.After 20 minutes, the brain will signal your appetite to “turn off,” even if you have eaten less than half your calorie intake.
You will therefore have to devote the next 2 to 4 years to a unique “genetic” experiment.Your family and friends will be shocked: you will become unrecognizably different.It seems like there's a hell of a job to do: consistently dieting and exercising regularly for years.Yet fitness professionals say there's no exploit in all this.A person quickly gets used to good things.In a few months, everyone who chokes on junk food and does not know the joys of training will seem like aliens to you... Well, how can you do without fitness?