It goes like this: you diet, do aerobics, and - hooray!- began to lose weight.And then suddenly this wonderful process stopped.There is both diet and physical activity, but even if you crack, you will not lose a single gram!Plus, you start gaining weight again…
Why exactly is this happening?Scientists found an answer to this question only recently.It turns out that when you suddenly stop losing weight, your body has reached its most "liked" weight.Well, living like this is convenient for him!When you try to lose more weight, your body reacts: your metabolism slows down and your appetite increases.This will continue until you return to what your body considers optimal for itself.The fact is that your body weight is determined by genetics.
Genetics
Each person has his own individual "factory parameters" - blood pressure, blood sugar level, cholesterol.Some people have high blood pressure and some have low blood pressure.Some people suffer from diabetes and some are fine with sugar.The situation is exactly the same with weight: for some, a weight of 50 kilograms is natural, for others, unfortunately, all 90. It is very difficult to adjust these parameters set by nature.The body resists any and especially hasty attempts to change its indicators and encounters hostility.
What happens?If fate told you not to gain weight, 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 exercise and diet.Life sentence?!Yes, but what is it?There is nothing worse than being short of breath and wearing XXL clothes.
What are your natural parameters?To more accurately determine your "genetic" weight (which determines your weight loss limit), answer the following questions honestly:
- What weight seems most "comfortable" for your body (in other words, what number has the needle on your home bathroom scale been hovering around for years?)
- How much weight do you gain a month and a half to two months after the diet ends?
- What was your maximum weight?
All your answers (after age 25) will show roughly the same weight - that's what genetics determines for you.How many kilograms are different from your current weight - after aerobics and diet?If the difference is 4.5 kg or more, you will have to work tirelessly to maintain your gains.So what if you want to lose more weight?This is absolutely a difficult task!
By the way, about 10% of women will answer all three questions differently.This means that nature has not imposed strict restrictions on them.Such "lucky women" lose weight and gain weight at will, and amaze mere mortals with supernatural metamorphoses.For example, from a tall 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 are not considered!) has our own weight, and it is very difficult to lose more weight than you are initially "allowed" by nature.What if you try to change the weight loss limit itself?Suppose you "convince" the body that your "born" weight is not 90, but 60 kg?At first glance, the task seems impossible.Arguing with nature?Yes, it's like turning the Sun backwards!Fairy tales?Endocrinologists have definitely determined 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 "urgent" and then keeps it as "natural".
You can also try to trick your body.A small problem: how to stand a few years?Believe me, if you live according to the algorithm developed by science, it is not so difficult.
Anyway...
Tasteless, but great.Thus, your body continuously conserves its fat by lowering your metabolic rate and stimulating your appetite.Plus, you're drawn to "unhealthy" high-calorie foods like sweets and bread.On the contrary, you should limit yourself at the table.How?Very simple.Choose food that does not arouse your emotions and appetite.In short, it looks tasteless to you.
Experiments have shown that rats fed starvation diets are guaranteed to lose "natural" weight.Moreover, even if they are given fatty, high-calorie foods, they do not gain weight.The bottom line: the less you like what you eat, the less extra pounds you'll gain."Harmful" (high-calorie, fatty and sweet) products are always tastier, according to an inexplicable law of nature.This means that you will inevitably eat more of them.Healthy products are out of luck.Most of them cannot be called tasty.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 minimized.If you are serious about losing weight, you need to break your traditional eating schedule and replace it with snacks.For this, you will need to take food with you in boxes so that it is always at hand.
The formula for a healthy diet looks like this: 4-6 meals a day, 300-400 calories each.
Eat more!It sounds annoying, but this method really works.If you eat less than 1200 calories per day, the body goes into an emergency, very economical, energy-consuming mode and the metabolism "goes to sleep".Try to eat 100-200 calories more than your individual norm suggests to "crush" it.A body that consumes too many calories loses its vigilance and easily sheds subcutaneous fat.
It sounds like an impossible paradox, but a person on a starvation diet actually loses fat more slowly than on a fairly balanced diet.Science has accurately calculated the difference in degrees.If you suddenly stop eating, you will lose weight 10% slower than those who exercise and maintain calorie 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".That's why you should start any 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 the porridge.Fruit juices are absolutely contraindicated for you.Fruit calories are concentrated there, and manufacturers add sugar to the juice to improve its taste.
The formal basis of your diet should be carbohydrates with a low glycemic index - these are cereals and other cereals, rice, legumes.You should serve them with vegetables and add protein three times a day: lean beef, chicken, fish.
Oils
Fats should be healthy.Don't make the fatal mistake of ditching fats altogether.Animal fats are harmful, but vegetable fats are healthy.Fats are a joint "lubricant", "raw material" for the production of hormones.Lack of oil results in psoriasis, hair loss, joint disease and brittle nails.Don't eat anything fried in animal fat, but you can add a spoon or two of peanut or sesame oil to your 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 candy.They contain trans fats.They are added so that the candy stays soft for a longer time.Trans fats have been proven to be carcinogenic.
Drink water
Another important point on the way to lose weight is plain water.Water is removed from the body by the kidneys.When you drink too much, the kidneys begin to work actively, and at the same time, the adrenal glands - the hormonal glands located on top of the kidneys - are also activated.They secrete more hormones and they all "burn fat".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" in the blood, the less the burden falls on the liver, and it can start burning fat without interference.
For those who have forgotten school biology: when doing aerobics, increased blood flow tears away fat molecules from the surface of fat deposits, and they "burn" by energizing the muscles. But not all. The rest moves through the bloodstream and eventually enters the liver, which destroys them so that the blood does not thicken with fat and lose 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!Regular intensity cardio exercise has little benefit.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 the sport, 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 "now fast, now slow" training.For example, 30 seconds of insanely high load is followed by 60 seconds of low tempo.And so on.for the entire 25-30 minute workout.The effect is amazing!The secret is that this type of aerobics dramatically increases 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.
Don't underestimate aerobics.Physical activity really helps with weight loss.This is an irrefutable, scientifically proven fact.In one experiment, when scientists forced rats to switch from a sedentary lifestyle to physical activity, they began to lose weight.But!If the rats were already exercising a lot, increasing physical activity was useless—it had no effect on their weight.Conclusion: aerobics cannot do everything.
Yes, if a woman starts doing aerobics after many years of a sedentary lifestyle, she will lose weight.However, if you are exercising for a long time, increasing aerobic activity may not be beneficial.What should we do?It is necessary to add a fundamentally different anaerobic load to aerobics.You just need to do strength training.Do 25-30 minutes of interval aerobic exercise at least 3 times a week and two more serious workouts on 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, while watching TV and sleeping.Adding an extra kilogram of muscle results in an automatic acceleration of metabolic processes by 2.5-3%.So, strength training will definitely boost your metabolism and burn fat if aerobics fails to do so.
Breathe more deeply
Some people are genetically fat and some are thin.The reason for this injustice is the difference between the natural amount of two types of hormones.Some collect fat, others break it down.It seems that in order to identify a genetic predisposition and take action, you need to analyze your own hormonal background.For example, if everything is in order with hormones, then "wrong" nutrition or lack of physical activity leads to obesity.But all this work is very complicated and only the highest level specialist can do it.
Even in a district clinic, there is a simpler parameter that allows you to accurately determine who is at risk of obesity and who is not.This is called the respiratory coefficient, that is, the ratio of the volume of carbon dioxide during exhalation to the volume of oxygen during 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.As a source of energy, fats are in the background, and therefore physical activity does not return quickly.Well, those with a low coefficient, on the contrary, get energy from fat and lose weight quickly.Women with a high respiratory rate gain extra pounds even when they restrict their diet.
Let's change our lifestyle!
Losing weight is difficult only because of the cursed "designated" weight.Habits and lifestyle play a big negative role.For example, eat nothing for breakfast, eat too much at night, or add a ton of fat to everything - "to make it tasty".As a result, the rate of weight loss will largely depend on your general culture.
The following argument can be given in support.About 30% of women in the lower social classes, 16% in the middle class, and only 5% of women in the upper classes of society are overweight.Anyway, buy some popular nutrition books and finally figure out all those proteins, fats and carbs.You need to know exactly what is good and what is bad in nutrition.And teach it 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 substitute for "dangerous" products - apples, dry breads, etc.
Psychologists believe that transference is rarely conscious.Eating in a hurry is triggered when you want to eat in a hurry or get rid of food quickly, and then you eat automatically.It is necessary to completely remove such cases from life!Often, automatic eating is triggered by eating in company.Therefore, psychologists recommend developing the habit of eating alone.You can't watch TV and read at the same time!
It's easier to teach yourself to eat slowly when you're alone.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 seems to you that you are hungry and have not eaten much, although your stomach may be full for a long time.The result?Eat slowly.After 20 minutes, the brain will tell your appetite to "turn off," even if you've eaten less than half of your calorie intake.
So you will have to spend the next 2-4 years on a unique "genetic" experience.Your family and friends will be shocked: you will be unrecognizably different.It seems that there is a hell of a job ahead - sitting on a constant diet and exercising regularly for years.However, fitness experts say all this is no mean feat.People get used to good things quickly.After a month or two, all those who drowned in junk food and did not know the joy of exercise will look like aliens to you... Well, how can you do without fitness?