It happens like this: you go on a diet, do aerobics and - hooray!-Started losing weight.And then suddenly this wonderful process stopped.It takes both diet and physical activity, but you don't lose a single gram, even if you go broke!Moreover, your weight starts increasing again…
Why does this happen?Scientists have recently got the 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 excess weight, your body counters: Your metabolism slows down and your appetite increases.This will continue until you get back to the weight that your body considers optimal for itself.The truth is that your body weight is determined by genetics.
genetics
Each person has his 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, and for others, alas, all 90.It is very difficult to adjust these parameters set by nature.The body reacts to any, especially hasty, attempt to change its indicators and with hostility.
What happens?What would happen if fate told you to be fat?no way!There are still possibilities for improving 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 suffering from shortness of breath and wearing an XXL outfit.
What are your natural settings?To more accurately determine your "genetic" weight (which determines the weight loss limit), 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 several years?)
- How much weight does you gain after one and a half to two months of ending the diet?
- What was your maximum weight?
All your answers (after age 25) will show approximately the same weight - this is what genetics has determined for you.How many kilograms does it differ from your current weight after aerobics and diet?If the difference is 4.5 kg or more, you will have to work hard to maintain your gains.Well, what if you want to lose even more weight?This is absolutely prohibitively difficult work!
By the way, about 10% of women will give different answers to all three questions.This means that nature has not set any strict limits for them.Such "lucky women" lose and gain weight at will, surprising ordinary mortals with supernatural metamorphoses.For example, from a big fat lady to a fashion model.And back.Aren't you one of them?
lose weight once and for all
So, each of us (exceptions are not counted!) has our own set weight, and it is very difficult to lose more weight than is initially “allowed” by nature.What happens if you try to change your weight loss limit?Suppose, "explain" to the body that your "original" weight is 60 kilograms, not 90?At first sight this task appears impossible.Arguing with nature?Yes, it's like turning the sun back!Fairy tales?Endocrinologists have definitively established that this is possible.
The secret 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 considering it "emergency" and then maintains it as "natural".
You can also try to trick your body.A small hitch: how to last for many years?Believe me, it is not that difficult if you live according to the algorithms developed by science.
Every way...
Tasteless, but good.So, your body strongly protects its fat by reducing your metabolic rate and stimulating your appetite.In addition, you are attracted to "harmful" high-calorie foods like sweets and buns.On the contrary, you need to confine yourself to the table.How?Very simple.Choose food that doesn't arouse your emotions or your appetite.In short, it makes you taste tasteless.
Experiments have shown that rats given unfed food are guaranteed to lose "natural" weight.Furthermore, even if they are fed fatty, high-calorie food, they do not gain weight.Conclusion: The less you like what you eat, the less your extra pounds will gain."Harmful" (high-calorie, fatty and sweet) products, according to an incomprehensible law of nature, always taste better.This means you'll inevitably eat more of them.The healthiest products are out of luck.Most of them cannot be called tasty.So eat them!
Eat every 2.5-3 hours.Long breaks between meals are probably 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 less and less.If you are serious about losing weight, you need to break your traditional eating schedule and replace it with snacks.To do this, you need to carry food with you in boxes so that it is always at hand.
The formula for a healthy meal looks like this: 4-6 meals per day, 300-400 calories each.
eat more!It sounds treasonous, but this method really works.If you get less than 1200 calories per day, the body goes into emergency, very economical, energy-wasting mode, and the metabolism "sleeps."To "crush" it, try eating 100-200 calories more than your personal norm.Receiving excessive amounts of calories, the body loses alertness and is easily separated from the subcutaneous fat.
It seems like an impossible paradox, but a person on a starvation diet actually loses fat more slowly than one on a properly balanced diet.Science has accurately calculated the difference in rates.If you suddenly stop eating, you will lose weight 10% slower than people who exercise and maintain 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, most importantly, they are "heavy".For this reason, you should start any meal with a big bowl of vegetable salad.This will fill your stomach and everything else will be reduced in it.
Fruit
As far as fruits are concerned, be careful with them.These contain a lot of calories.To avoid overeating, it is better to chop fruits and add them to porridge.Fruit juice is completely prohibited 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 cereals, rice, legumes.You need to serve them with vegetables and add protein to them three times a day: lean beef, chicken, fish.
fat
Fat should be healthy.Don't make the fatal mistake of giving up fat altogether.Animal fats are harmful, but vegetable fats are healthy.Fats are joint "lubricants", "raw materials" for the production of hormones.Lack of fat leads to psoriasis, hair loss, joint diseases and brittle nails.Don't eat anything fried in animal fat, but you can safely add a teaspoon or two of peanut or sesame oil to vegetable salads.
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.These contain so-called trans fats.These are added so that the candies remain soft for a longer period of time.It has been proven that trans fats are carcinogenic.
drink water
Another important point on the way to losing weight is ordinary water.Water is removed from the body by the kidneys.When you drink too much alcohol, the kidneys begin to work actively and at the same time the adrenal glands – hormonal glands located on top of the kidneys – become active.They secrete more hormones and they are all "fat burners."The more you drink, the more weight you lose.There's no such thing as too much water!In addition, water also brings with it metabolic by-products.The less "garbage" there is in the blood, the less the load on the liver, and then it can begin to burn fat without any interference.
For those who have forgotten school biology: when you do aerobics, the increased blood flow breaks down fat molecules from the surface of fat deposits, and they "burn" giving 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 become thickened 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 over most of this work, the liver will destroy more fat.Drink more!
running to lose weight
Aerobics?But only intervals!Constant intensity cardio training is of little use.Riding an exercise bike at the same speed for an hour is not only boring, but also pointless: such activity can only help in the initial stages of the game, and then it stops working.Modern science knows only one effective way to burn fat, called "interval" or circuit training.
What is this?They call this training on the principle of "now fast, now slow."For example, after 30 seconds of very high load, there comes 60 seconds of slow speed.And so on for the entire 25-30 minute training.The effect is amazing!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 move your body that is tired from losing weight.
Don't give too much importance to aerobics.Physical activity really helps you lose weight.This is an indisputable, 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 around a lot, increasing physical activity was useless – it had no effect on their weight.Conclusion: Aerobics is not omnipotent.
Yes, if a woman starts doing aerobics after many years of a sedentary lifestyle, her weight will reduce.But if you have been training for a long time, increasing aerobic activity may be useless.What should we do?It is necessary to add a fundamentally different anaerobic load to aerobics.Simply put, you need to do strength-building exercises.Do interval aerobic training for 25-30 minutes at least 3 times a week, and train seriously on machines twice as often.
Why do you need muscles?The fact is that muscles are living biological systems that require 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 leads to an automatic acceleration of metabolic processes by 2.5-3%.Thus, if aerobics refuses to do so, strength training will definitely speed up your metabolism, and with it fat burning.
take a deep breath
Some people are genetically predisposed to being obese, while others are genetically predisposed to being thin.The reason for this injustice is the difference between the natural amounts of the two types of hormones.Some people store fat, others break it down.It appears that you need to analyze your own hormonal background to identify genetic predisposition and take action.For example, if everything is fine with hormones, then "wrong" nutrition or lack of physical activity is to blame for obesity.However, all this work is very complex and only a specialist of the highest level can do it.
There is a simple parameter that allows you to accurately determine who is at risk of becoming obese and who is not, even in the district clinic.This is the so-called respiratory coefficient, that is, the ratio of the amount of carbon dioxide in exhalation to the amount of oxygen in 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 coefficient "burn" carbohydrates.Fats as a source of energy are in the background, and therefore physical activity does not give quick returns.Well, those who have a low coefficient, on the contrary, get energy from fat and lose weight quickly.Women with high respiratory coefficients tend to gain extra pounds even when they limit their diet.
Let's change your lifestyle!
Losing weight is difficult not only because of the "fixed" weight.Habits and lifestyle play a huge negative role.For example, don't eat anything for breakfast, eat too much at night, or add lots of fat to everything - "to make it tastier."As a result, the rate of weight loss will largely depend on your general culture.
The following arguments can be given in support.Among women from 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 eventually figure out all these proteins, fats and carbohydrates.You need to know what is good and what is bad in nutrition.And teach this to your children.Otherwise, they will also suffer from the same problems.
Let's say you break your diet.We have 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 - chewing chips... All this needs to be carefully analyzed and a safe replacement for "dangerous" products should be prepared - apples, dry bread and so on.
Psychologists believe that transmission rarely occurs consciously.This happens due to binge eating, when you eat food quickly or want to finish the food quickly and then you automatically overeat.These are exactly the situations that need to be completely eliminated from life!Very often, eating in company triggers automatic eating.That is why psychologists recommend developing the habit of eating alone.You can't watch TV and read at the same time!
When 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 you will feel as if you are hungry and have not eaten much, even though your stomach has been full for a long time.conclusion?eat slowly.After 20 minutes, the brain will give the command to "intellect" your hunger, even if you have eaten less than half of your calorie intake.
So, you have to spend the next 2-4 years on a unique "genetic" experiment.Your family and friends will be shocked: you will look unrecognizably different.It appears that there is hellish work ahead – constantly being on diet and exercising regularly for years.However, fitness professionals say there is no accomplishment in all this.A person quickly becomes addicted to good things.In a few months, all those who eat junk food and do not know the joy of training will seem like strangers to you... Well, how can you live without fitness?