It happens like this: you go on a diet, do aerobics, and - hooray!— started losing weight.And suddenly this amazing process stopped.There are diets and physical activity, but your grams will not decrease, even if you crack!Moreover, your weight starts to increase again...
Why does this happen?Scientists have just received the answer to this question.It turns out that when you suddenly stop losing weight, your body reaches the weight that your body “likes” most.Well, it's comfortable 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 your body considers optimal.The fact is that your weight is determined by genetics.
Genetics
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 suffer from diabetes, while others are fine with sugar.The situation is exactly the same with body weight: for some people, it is natural to weigh 50 kilograms, and for others, unfortunately, all 90 kilograms.These parameters set by nature are very difficult to adjust.The body resists and confronts any hostility, and especially hasty attempts, to change its indicators.
What happened?If fate tells you to get fat, so be it?Absolutely not!There is still a chance to improve the genotype.That's right, you 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 dress.
What is your natural setting?To more accurately determine your “genetic” weight (which sets the limits for weight loss), answer the following questions honestly:
- What weight seems most “comfortable” for your body (in other words, at 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 completing the diet?
- What is your maximum weight?
In all your answers (after 25 years of age) approximately the same weight will appear - this is what genetics determines 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, then to maintain the gain you will have to work tirelessly.So, what if you want to lose even more weight?This is a very difficult task!
By the way, about 10% of women will give different answers to these three questions.This means that nature does not impose strict limits on them.Such “lucky women” lose weight and gain weight at will, astonishing ordinary mortals with supernatural metamorphoses.For example, from a fat woman with a big body to becoming a fashion model.And come back.Are you not one of them?
Lose weight for good
So, each of us (exceptions do not count!) has our own weight, and losing more weight than nature initially “allowed” is very difficult.What if you try to change your weight loss limits yourself?Say, “convince” the body that your “real” weight is 60 kg and not 90?At first glance, the task seems impossible.Arguing with nature?Yes, that's the same as turning the Sun upside down!Fairytale?Endocrinologists have definitively proven 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 load, stops considering it “emergency”, and then maintains it as “natural”.
You can also try tricking your own body.A small snag: how does it last for several years?Believe me, it's not that difficult if you live according to the algorithms developed by science.
Of course...
Bland, but delicious.So, your body fiercely protects its fat by lowering your metabolic rate and stimulating your appetite.Apart from that, you are actually attracted to "dangerous" high-calorie foods such as candy and bread.Instead, you need to limit yourself to the table.How?Very simple.Choose foods that do not arouse your emotions or appetite.In short, it tastes bland to you.
Experiments have shown that the “natural” weight of mice fed unappetizing food is guaranteed to decrease.Moreover, their weight does not increase, even though they are given fatty and high-calorie foods.Conclusion: the less you like what you eat, the less weight you will gain.“Harmful” products (high in calories, fatty and sweet), according to the incomprehensible laws of nature, always taste better.This means you will definitely eat more.Healthy products are out of luck.Most of them cannot be called delicious.So eat up!
Eat every 2.5-3 hours.Long breaks between meals are perhaps the most common mistake made by those who are losing weight.The fact is that infrequent meals (every 4-5 hours) stimulate increased secretion of insulin and leptin.And it is this pair of hormones that is responsible for the accumulation 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 stop the traditional eating schedule and replace it with snacks.To do this, you must carry food in a box so that it is always available.
The healthy eating formula is like this: 4-6 meals a day, 300-400 calories each.
Eat more!It sounds inflammatory, but it really works.If you receive less than 1200 calories per day, the body goes into emergency mode, is very frugal, wastes energy, and the metabolism “goes to sleep”.To “break it”, try eating 100-200 calories more than your individual norm.Receiving excess calories, the body loses alertness 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 fairly 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 calorie intake.
Vegetables
More vegetables!This is your first ally in the fight against excess weight.They contain very few calories, but most importantly, they are “big”.Therefore, you should start any meal with a big bowl of vegetable salad.This will fill your stomach, and less of anything else goes into it.
Fruits
As for fruit, be careful with the fruit.They have a lot of calories.To avoid overeating, it is better to chop the fruit and add it to the porridge.Fruit juices are completely contraindicated for you.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 it with vegetables and add protein to it three times a day: lean beef, chicken, fish.
fat
Fats must be healthy.Don't make the fatal mistake of removing fat completely.Animal fats are dangerous, but vegetable fats are healthy.Fat is a “lubricant” for joints, a “raw material” for hormone production.Fat deficiency causes 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 vegetable salads.
And you should consume fish oil without any restrictions.It contains omega-3 and omega-6 fatty acids.They will help you lose weight.During aerobic exercise, they are “burned” with the formation of special compounds that prevent the deposition of subcutaneous fat.
Don't eat chocolate candy.They contain so-called trans fats.They are added to keep the candy soft longer.It has been proven that trans fats are carcinogenic.
Drink water
Another important point in the journey of losing weight is plain water.Water is excreted from the body through the kidneys.When you drink a lot, the kidneys start working actively and at the same time the adrenal glands - the hormonal glands at the top of the kidneys - are 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 also carries metabolic byproducts.The less “junk” there is in the blood, the less load on the liver, and then the liver will be able to start burning fat without interruption.
For those who forgot school biology: when you do aerobics, the increased blood flow tears fat molecules from the surface of fat deposits, and they “burn”, energizing the muscles.But not all.The rest travels through the bloodstream and eventually ends up in the liver, which breaks it down so the blood doesn't thicken with fat and lose its fluidity.Along with the kidneys, the liver is involved in neutralizing the already mentioned metabolic “waste”.While the kidneys do most of the work, the liver breaks down more fat.Drink more!
Running to lose weight
Aerobics?But only intervals!Cardio training at a constant intensity is of little use.Pedaling an exercise bike for an hour at the same speed is not only boring, but also pointless: such activity can only help in the initial stages of exercise, and then it stops working.Modern science knows of only one effective way to burn fat, called “interval” or circuit training.
What's this?This is what they call training on the principle “now fast, now slow”.For example, after 30 seconds of very high load, followed by 60 seconds of low tempo.And so on for 25-30 minutes of practice.The effect is amazing!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 overdo aerobics.Physical activity does help lose weight.This is an indisputable and scientifically proven fact.When, in an experiment, scientists forced mice to switch from a sedentary lifestyle to physical activity, they began to lose weight.But!If the rat already moves a lot, it is useless to increase physical activity because it has no effect on its body weight.Conclusion: aerobics is not omnipotent.
Yes, if after years of a sedentary lifestyle, a woman starts doing aerobics, she will lose weight.But if you've been training for a long time, increasing your aerobic activity may not be worth it.What should we do?To aerobics, it is necessary to add a fundamentally different anaerobic load.Simply put, you need to do strength training.At least 3 times a week, do interval aerobic exercise for 25-30 minutes and two more serious workouts on the machine.
Why do you need muscles?In fact, muscle is a living biosystem that needs nutrition.Muscles actively “consume” calories even during 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 so.
Take a deeper breath
Some people are genetically predetermined to be fat, while others are thin.The reason for this injustice lies in the difference in the natural amounts of the two types of hormones.Some accumulate fat, others break it down.It seems 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 movement is the cause of obesity.However, all this work is too complicated and only specialists of the highest standards can do it.
There is one simple parameter that allows you to accurately determine who is at risk of becoming obese and who is not, even at the local clinic.This is what is called the respiratory coefficient, namely 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 who have high respiratory intelligence “burn” carbohydrates.Fat as a source of energy is in the background, so physical activity does not give quick results.Well, those who have a low coefficient actually get energy from fat and lose weight quickly.Women with a high respiratory coefficient gain weight even when their diet is restricted.
Let's change our lifestyle!
Losing weight is difficult not only because of a “regular” weight.Habits and lifestyle play a huge negative role.For example, not eating anything at breakfast, eating too much at night, or adding a lot of fat to everything - “to make it taste better”.As a result, the rate of weight loss will depend largely on your general culture.
The following arguments can be given in support of it.Among women in 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 finally understand 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 experience the same problem.
Let's say you stop your diet.We need to sit down and find out why.Each of us has our own list of “dangerous” situations.Here's an example: sitting at a work desk - putting candy in your mouth, watching a movie on TV - chewing chips... All this needs to be carefully analyzed and safe substitutes for "harmful" products - apples, dry bread and the like should be prepared.
Psychologists believe that transmission rarely occurs consciously.This is triggered by eating in a hurry, when you eat in a hurry or want to throw away the food immediately, then you automatically eat.It is precisely this kind of situation that needs to be completely eliminated from life!Often, automatic eating is triggered by eating together.This is why psychologists recommend developing the habit of eating alone.You can't watch TV and read at the same time!
When alone, it is easier to teach yourself to eat slowly.And this is another secret to successful weight loss.Signals from the stomach to the brain increase very slowly - about 20 minutes.And all this time you will feel hungry and not eat much, even though 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 "turn off" even though you ate less than half your calorie intake.
So, you will have to spend the next 2-4 years conducting unique “genetic” experiments.Your family and friends will be surprised: you will become completely different.It seems that there is a hell of a job ahead - being on a constant diet and exercising regularly for years.However, fitness experts say that there is no merit in any of this.A person quickly gets used to good things.In a few months, all those people who choke on junk food and do not know the joy of exercise will seem like strangers to you... Well, how can you do without fitness?