It happens like this: you go on a diet, do aerobics and – hooray!- began to lose weight.And then this wonderful process suddenly stopped.There is both diet and physical activity, but you won't lose a gram less, even if you break!Also, 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 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 the weight of your body 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 kg, and for others, unfortunately, all 90. These parameters, set by nature, are very difficult to adjust.The body resists and meets with hostility any, and especially hasty, attempts to change its indicators.
What is happening?If fate told you to be fat, then was it?Not at all!There are still chances to improve the genotype.True, you will have to maintain your "unnatural" weight until the last day of exercise and diet.Life sentence?!Yes, but what is it?There is nothing worse than being short 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 seems most "comfortable" for your body (in other words, around what number has the needle on your home bathroom scale been hovering for years?)
- How much weight do you gain one and a half to two months after finishing 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 determined for you.How many kilos does it differ from your 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.Well, what if you want to lose even more weight?This is a completely prohibitively difficult task!
Moreover, around 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, astonishing mere mortals with supernatural metamorphoses.For example, from an oversized fat woman to a fashion 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 fixed weight, and it is very difficult to lose more weight than you were initially "allowed" by nature.What if you're trying 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 is the same as turning the sun back!Adventure?Endocrinologists have definitely 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 as "emergency", and then it maintains it itself just like "naturally".
You can also try to deceive your own body.A small problem: how do you last for several years?Trust me, it's not that difficult if you live by the algorithm developed by science.
By all means…
Tasteless, but amazing.So your body steadfastly protects its fat by lowering your metabolism and stimulating your appetite.In addition, you are particularly drawn to "harmful" calorie-containing foods such as sweets and buns.On the contrary, you must limit yourself to the table.How?Very simple.Choose food that does not arouse your emotions or appetite.In short, it seems distasteful 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 fed fatty food with a high calorie content.Conclusion: the less you like what you eat, the fewer extra pounds you will gain.According to an incomprehensible law of nature, "harmful" (high in calories, fat and sweet) products always taste better.This means that you will inevitably eat more of them.Healthy products are unfortunate.Most of them cannot be called tasty.Then 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 frequently, insulin and leptin are released to a minimum.If you're serious about losing weight, break your traditional eating plan and replace it with snacks.To do this, you need to carry food with you in boxes so that it is always close at hand.
The healthy diet formula looks like this: 4-6 meals a day, 300-400 calories each.
Eat more!It sounds outrageous, but this method really works.If you get less than 1200 calories a day, the body switches to an emergency, very economical, energy-wasting mode and the metabolism "falls asleep".To "crush" it, try to eat 100-200 calories more than your individual norm suggests.By receiving calories in excess, the body loses vigilance 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 accurately calculated the difference in rates.If you suddenly stop eating, you will lose weight 10% slower than those who exercise and maintain their calorie intake.
Vegetables
Fill up on vegetables!This is your first ally in the fight against obesity.They contain very few calories, but most importantly they are "volume".For this reason, you should start every meal with a big bowl of vegetable salad.It will fill your stomach and less of everything 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 porridge.Fruit juice is completely contraindicated for you.The calories from fruits are highly concentrated there, 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 cereal products, rice, legumes.You have to serve them with vegetables and add proteins to them three times a day: lean beef, chicken, fish.
Fats
Fat must be healthy.Don't make the fatal mistake of ditching fat altogether.Animal fat is harmful, but vegetable fat is healthy.Fats are common "lubricants", "raw materials" for the production of hormones.Fat deficiency results in psoriasis, hair loss, joint diseases and brittle nails.Don't eat anything fried in animal fat, 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 so that the balls stay soft longer.It is proven that trans fatty acids are carcinogenic.
Drink water
Another key point on the way 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 hormone glands on top of the kidneys - are activated.They secrete several 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!In addition, water carries metabolic byproducts with it.The less "garbage" there is in the blood, the less strain on the liver, and then it will be able to start burning fat without interference.
For those who forgot school biology: When you do aerobics, increased blood flow tears fat molecules off the surface of fat stores 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 destroys them so that the blood does not thicken with fat and lose its fluidity.Together with the kidneys, the liver is engaged in neutralizing the already mentioned metabolic "garbage".If the kidneys take on most of this work, the liver will break down more fat.Drink more!
Run to lose weight
Aerobics?But only interval!Cardio training at a constant intensity does little good.Stepping on 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 only one effective way to burn fat, which is called "interval" or circuit training.
What is this?This is what they call training on the principle of "now fast, now slow."For example, after 30 seconds of insanely high load, 60 seconds of low tempo follow.And so on for the entire 25-30 minute workout.The effect is amazing!The secret is that this form of aerobics strongly 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 scientists in an experiment 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 the physical activity – it had no effect on their weight.Conclusion: aerobics is not omnipotent.
Yes, if a woman after many years of a sedentary lifestyle starts doing aerobics, she will lose weight.However, if you have been training for a long time, increased aerobic activity may be useless.What should we do?For aerobics, it is necessary to add a fundamentally different anaerobic load.In short, you need to do strength exercises.At least 3 times a week, low interval aerobic training for 25-30 minutes and seriously work out twice more 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.The addition of an extra kilo of muscle results in an automatic acceleration of metabolic processes by 2.5-3%.Thus, strength training will definitely speed up your metabolism, and thus fat burning, if aerobics refuses to do this.
Breathe deeper
Some people are genetically predestined 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 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 "wrong" nutrition or lack of physical movement is to blame for obesity.But all this work is too complicated and only a specialist of the highest standard 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 the so-called respiratory coefficient, i.e. the ratio between the amount of carbon dioxide on exhalation and the amount of oxygen on inhalation.Thanks to this coefficient, you can understand where your body "prefers" to get energy from - from carbohydrates or fat.
People who have a high respiratory quotient "burn" carbohydrates.Fats as an energy source are in the background, and therefore physical activity does not give a quick benefit.Well, those who have a low coefficient, on the contrary, get energy from fat and lose weight quickly.Women with a high respiratory quotient gain extra pounds even when they restrict their diet.
Let's change our lifestyle!
It's hard to lose weight, not just because of the damn "set" weight.Habits and lifestyle play a huge negative role.For example, eat nothing for breakfast, eat too much at night, or add loads 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 supported.Among women in the lower social strata, approximately 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 figure out all those proteins, fats and carbohydrates.You need to know exactly what is good and what is bad in nutrition.And teach your children this.Otherwise, they will suffer from the same problems.
Let's say you break your diet.We need to sit down and find 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 - crunchy chips... All this must be carefully analyzed and a safe substitute must be prepared for "dangerous" products - apple, dry bread and the like.
Psychologists believe that transmission is rarely conscious.It is caused by eating quickly, 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.This is 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 to 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 give the command to your appetite to "light up" 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 be unrecognizably different.It seems that there is a hell of a job ahead - to be on a constant diet and exercise regularly for years.But fitness professionals say there is no feat in all this.A person quickly gets used to good things.In a few months, all those who choke on junk food and do not know the joy of exercise will seem like aliens to you... Well, how can you do without fitness?