It happens like this: you go on a diet, do aerobics and - hooray!– began to lose weight.And then suddenly this wonderful process stopped.There is also a diet and physical activity, but even if you fart, you don't get a gram less!Also, you start bidding again…
Why exactly is this happening?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 is 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 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 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 determined by nature are very difficult to adjust.The body resists and reacts hostilely to any, especially hasty, attempts to change its indicators.
what if fate told you to be fat, is 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.A life sentence?!Yes, but what is this?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 determines the threshold for weight loss), 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 hovered around for many years?)
- How much weight do you gain a month and a half to two months after finishing the diet?
- What was your maximum weight?
All your answers (after the age of 25) will show about the same weight - this is what genetics has determined for you.By how many kilograms does it differ from your current weight - after aerobics and diet?If the difference is 4.5 kg or more, then in order to maintain your height, you will have to work tirelessly.Well, what if you want to lose even more weight?This is a completely overwhelming task!
By the way, about 10% of women will give different answers to all three questions.This means that nature has not placed strict restrictions on them.Such "lucky women" lose weight and gain weight at will, astonishing ordinary mortals with supernatural metamorphoses.For example, from a big fat woman to a fashion model.And vice versa.Aren't you one of them?
Lose weight once and for all
So, each of us (exceptions do not count!) has its own set weight, and losing more weight than you are initially "allowed" by nature is very difficult.What if you try to change the weight loss limit itself?Say, "convince" the body that your "birth" weight is 60 kg, not 90?At first glance, the task seems impossible.Arguing with nature?Yes, it's the same as turning the Sun back!Fairy tales?Endocrinologists have conclusively 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 "urgent" and then just maintains it as "natural".
You can also try to lie to your own body.A small notch: how to last a few years?Trust me, it's not that hard if you live by the algorithm developed by science.
Definitely...
Tasteless but great.Thus, your body constantly protects its fat, reducing your metabolic rate and stimulating your appetite.In addition, you are attracted precisely to the "harmful" high-calorie foods such as sweets and muffins.On the contrary, you should limit yourself to the table.how?Very simple.Choose food that does not trigger emotions or appetite.In short, it looks tasteless to you.
Experiments show that the "natural" weight of rats fed unappetizing food is guaranteed to decrease.In addition, they do not gain weight, even if they are given fatty, high-calorie food.Bottom line: the less you like what you eat, the less extra pounds you'll gain."Harmful" (high-calorie, fatty and sweet) products, according to an incomprehensible law of nature, always taste better.This means 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 probably the most common mistake of weight lossers.The fact is that infrequent meals (every 4-5 hours) stimulate the 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, you need to break your traditional eating schedule and replace it with snacks.To do this, you will need to carry food with you in boxes so that it is always at hand.
The formula for healthy eating looks like this: 4-6 meals a day, each 300-400 calories.
Eat more!It sounds rebellious, but this method really works.If you get less than 1200 calories per day, the body switches to emergency, very economical, energy-consuming mode and the metabolism "sleeps".To "crush" it, try to eat 100-200 calories more than your individual norm.Getting calories in excess, the body loses vigilance and easily part with subcutaneous fat.
It sounds like an impossible paradox, but on a starvation diet one 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% more slowly than those who exercise and maintain their 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".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 cut the fruits and add them to the porridge.Fruit juices are completely contraindicated for you.The calories from the fruit 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 should serve them with vegetables and add protein to them three more times a day: lean beef, chicken, fish.
fats
Fats should be healthy.Don't make the fatal mistake of ditching fat altogether.Animal fats are harmful, but vegetable fats are beneficial.Fats are joint "lubricants", "raw materials" for the production of hormones.Fat deficiency leads to psoriasis, hair loss, joint disease and brittle nails.Don't eat anything fried in animal fat, but you can safely add a spoonful or two of peanut or sesame oil to a vegetable salad.
And you should take fish oil without any restrictions.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 chocolates.They contain so-called trans fats.They are added to keep the candies soft for a longer time.Trans fats have been shown to be carcinogenic.
Drink water
Another key point on the way to weight loss is plain water.Water is removed from the body through the kidneys.When you drink a lot, the kidneys begin to work actively and at the same time the adrenal glands are activated - the hormonal glands on the tops of the kidneys.They release more hormones and they all "burn fat".The more you drink, the more you lose weight.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 the load on the liver and then it will be able to start burning fat without intervention.
For those who have forgotten school biology: when you do aerobics, the increased blood flow pulls fat molecules from the surface of fat deposits and they "burn", giving energy to the muscles.But not all.The rest pass through the bloodstream and finally 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 deals with the neutralization of the already mentioned metabolic "garbage".If the kidneys take on most of this work, the liver will destroy more fat.Drink more!
Running for weight loss
Aerobics?But only a space!Constant intensity cardio is of little benefit.Pedaling an ergometer 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 it This is what they call "fast, slow" training.For example, 30 seconds of insanely high intensity is followed by 60 seconds of low tempo.And so throughout the entire 25-30 minutes of training.The effect is stunning!The secret is that this type of aerobics sharply increases the secretion of the most powerful hormones for burning fat - norepinephrine and growth hormone.
Interval training is the only way to shake up your weight-weary body.
Don't underestimate aerobics.Physical activity really helps 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 the 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've been training for a long time, increasing aerobic activity may be useless.what to do To aerobics it is necessary to add a fundamentally different anaerobic load.Simply put, you need to start strength training.At least 3 times a week, do interval aerobic training for 25-30 minutes, and twice more seriously train on the equipment.
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.Adding an extra kilogram of muscle leads to an automatic acceleration of metabolic processes by 2.5-3%.In this way, strength training is sure to speed up your metabolism, and with it your fat burning, if aerobics fails to do so.
Breathe deeper
Some people are genetically destined to be fat, while others are thin.The reasons for this injustice lie 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 a genetic predisposition and take action.For example, if everything is fine with hormones, then "wrong" nutrition or lack of physical movement are to blame for obesity.However, all this work is too complicated and only a specialist of the highest class can do it.
There is a 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, i.e.the ratio of the volume of carbon dioxide on expiration to the volume of oxygen on inspiration.Thanks to this coefficient, you can find out where your body "prefers" to get energy - from carbohydrates or fats.
People with a high respiratory quotient "burn" carbohydrates.Fat as a source of energy is 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 quickly lose weight.Women with a high respiratory quotient gain weight even when they restrict their diet.
Let's change our lifestyle!
Losing weight isn't just because of your damn "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 taste better".Therefore, 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 overweight, 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 understand all those proteins, fats and carbohydrates.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 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 - crunching chips... All this should be carefully analyzed and a safe replacement of "dangerous" products should be prepared - apple, dry bread and the like.
Psychologists believe that transmission is rarely conscious.It is provoked by hasty eating, when you eat quickly or want to get rid of food quickly, and then eat automatically.It is precisely such situations that must be completely removed from life!Very often automatic feeding is triggered by eating in company.That is why psychologists advise to develop a habit of eating alone.You can't watch TV and read at the same time!
When you are alone, it is easier to learn 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 "turn off", even if you have eaten less than half of your caloric intake.
So you will have to spend the next 2-4 years in a unique "genetic" experiment.Your family and friends will be shocked: you will become unrecognizably different.It looks like a hell of a job ahead - sitting on a constant diet and exercising regularly for years.However, fitness professionals say there is no feat involved in all of this.One quickly gets used to good things.In a few months, everyone who chokes on junk food and does not know the joy of training will look like aliens to you... Well, how can you do without fitness?