It happens like this: you go on a diet, do aerobics and - hurray!— began to lose weight.And then suddenly this wonderful process stopped.There is both a diet and physical activity, but you don’t get a gram less, even if you crack!Moreover, you begin to gain 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” 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 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, and especially hasty, attempts to change its indicators.
What happens?If fate told you to be fat, then so 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 is it?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), honestly answer the following questions:
- What weight seems the most “comfortable” for your body (in other words, around what number has the needle of your home bathroom scale been hovering for many 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 25 years of age) approximately the same weight will appear - this is what genetics determined for you.How many kilograms does it differ 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 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.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 don’t count!) has our own set weight, and losing more weight than you were initially “allowed” by nature is very difficult.What 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.Argue with nature?Yes, it’s the same as turning back the Sun!Fairy tales?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 “emergency,” and then itself maintains it just like “natural.”
You can also try to deceive your own body.A small hitch: how to hold out 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.So, your body steadfastly protects its fat by lowering your metabolic rate and stimulating your appetite.Moreover, you are drawn precisely to “harmful” high-calorie foods such as sweets and buns.On the contrary, you need to 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 the “natural” weight of rats that are fed unappetizing food is guaranteed to decrease.Moreover, they do not gain weight, even if they are given fatty, high-calorie foods.Conclusion: the less you like what you eat, the less extra pounds you will gain.“Harmful” (high-calorie, fatty and sweet) products, according to an incomprehensible law of nature, always taste better.This means that 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.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 break your traditional eating schedule 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 healthy eating formula looks like this: 4-6 meals per day, 300-400 calories each.
Eat more!It sounds seditious, but this method really works.If you receive less than 1200 calories per day, the body switches to an emergency, very economical, energy-wasting mode, and the metabolism “falls asleep.”To “crush” it, try eating 100-200 calories more than your individual norm suggests.Receiving calories in excess, the body loses vigilance and easily part with subcutaneous fat.
It sounds like an impossible paradox, but on a hungry 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 caloric intake.
Vegetables
Load up on vegetables!This is your first ally in the fight against excess weight.They contain very few calories, but, most importantly, they are “bulky”.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.
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 juices are 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 grains and other cereals, rice, legumes.You need to serve them with vegetables and add proteins to them three more times a day: lean beef, chicken, fish.
Fats
Fats should be healthy.Don't make the fatal mistake of completely discarding fats.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 diseases, 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 so that the candies remain soft longer.It has been proven that trans fats are carcinogenic.
Drink water
Another key point on the path to losing weight is ordinary 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 the tops 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 load 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 rips fat molecules off 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 thicken with fat and lose its fluidity.Along 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 destroy more fat.Drink more!
Running to lose weight
Aerobics?But only interval!Cardio training with constant intensity is of little use.Pedaling 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 of burning 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 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 body that is tired of losing weight.
Don't overestimate aerobics.Physical activity really does help you lose weight.This is an indisputable, 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 were already moving a lot, it was useless to increase physical activity - 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 have been training for a long time, increasing aerobic activity may be useless.What should we do?To aerobics it is necessary to add a fundamentally different anaerobic load.Simply put, you need to take up strength exercises.At least 3 times a week, do interval aerobic 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 you watch TV and sleep.The addition of an extra kilogram of muscle results in an automatic acceleration of metabolic processes by 2.5-3%.Thus, strength training will certainly 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 you need to analyze your own hormonal background in order 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.However, all this work is too complicated and only a specialist of the highest standard can do it.
There is one simpler parameter that allows you to accurately determine who is at risk of being 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 - from carbohydrates or fats.
People who have a high respiratory quotient “burn” carbohydrates.Fats as a source of energy are in the background, and therefore physical activity does not give a quick return.Well, those who have 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 limiting their diet.
Let's change our lifestyle!
Losing weight is difficult not only 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.”Consequently, the rate of weight loss will largely depend on your general culture.
The following argument can be given in support.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 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 needs to be carefully analyzed and a safe replacement for “dangerous” products must be prepared - apple, drybreads and the like.
Psychologists believe that transmission is rarely conscious.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’s precisely situations like these that need to be eliminated from life completely!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 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 as if 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 “lights out” even if you have eaten less than half of your calorie 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 become unrecognizably different.It would seem that there is hellish work ahead - to sit on a constant diet and exercise regularly for years.However, fitness professionals say that there is no feat in all this.A person quickly gets used to good things.In a couple of months, all those who choke on junk food and don’t know the joy of training will seem like aliens to you... Well, how can you do without fitness?