It happens like this: you go on a diet, do aerobics and - hooray!- start losing weight.And then suddenly this wonderful process stopped.There is diet and physical activity, but you do not get a gram less, even if you crack!Also, you start gaining weight again...
Why exactly is this happening?Scientists recently received an answer to this question.It turns out that when you suddenly stop losing weight, your body reaches the weight that your body "likes" the most.Well, it's easy for him to live like this!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 the weight that your body considers optimal for itself.The truth is that your weight is determined by genetics.
Genetics
Everyone has their own "factory setting" - pressure, blood sugar level, cholesterol.Some people have high blood pressure, while others have low blood pressure.Some people have 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, unfortunately, all 90. This parameter is set by nature very difficult to adjust.The body resists and meets with any hostility, and especially haste, trying to change its indicators.
What happened?If destiny tells you to be fat, so be it?Not at all!There is still an opportunity to improve the genotype.True, then you need to maintain your "unreasonable" weight until the last day with exercise and diet.Life sentence?!Yes, but what is it?There is nothing worse than being out 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), answer the following questions honestly:
- What weight seems most "comfortable" for your body (in other words, roughly how much has your home bathroom scale needle hovered over the years?)
- How much weight did you gain one and a half to two months after ending the diet?
- What is your maximum weight?
In all your answers (after 25 years) about the same weight will appear - this is what genetics determines for you.How many kilograms is it different from what you are now - after aerobics and diet?If the difference is 4.5 kg or more, then to maintain your gains, you need to work tirelessly.Well, what if you want to lose more weight?This is a very difficult task!
By the way, about 10% of women will give different answers to all three questions.This means that nature does not set strict limits on them.Such "lucky women" lose weight and gain weight at will, amazing ordinary people with supernatural metamorphosis.For example, from plus size fat women to fashion models.And back.Are you not one of them?
Lose weight once and for all
So, each of us (exceptions do not count!) has his own set weight, and losing more weight than you are initially "allowed" is naturally very difficult.What if you are trying to change the weight loss limit yourself?Say, "convince" the body that your "real" weight is 60 kg and not 90?At first glance, the task seems impossible.Argue with nature?Yes, it's just like turning the Sun upside down!fairy tale?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 as an "emergency," and then maintains it as "natural."
You can also try to trick your own body.Small obstacles: how to survive for several years?Believe me, it is not so difficult if you live according to the algorithms developed by science.
By all means...
Bland, but great.So, your body aggressively protects its fat by lowering your metabolic rate and stimulating your appetite.Moreover, you are attracted to high-calorie "harmful" foods such as sweets and bread.Instead, you have to limit yourself at the table.How?Very easy.Choose foods that do not arouse your emotions or appetite.In short, it looks tasteless to you.
Experiments have shown that the "natural" weight of rats fed unappetizing food is guaranteed to decrease.Moreover, they did not gain weight, even if they were fed high-fat and high-calorie foods.Conclusion: the less you like what you eat, the less extra pounds you will gain."Dangerous" products (high-calorie, fatty and sweet), according to the incomprehensible laws of nature, always taste better.This means you will definitely eat more of it.Healthy products are not lucky.Most of them can not be called delicious.So eat them!
Eat every 2.5-3 hours.Taking long breaks between meals is probably the most common mistake for those trying to 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 responsible precisely for the deposition of fat under our skin.If you eat regularly, 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 need to take food with you in a box so that it is always at hand.
A healthy eating formula looks like this: 4-6 times a day, 300-400 calories each.
Eat again!It sounds inflammatory, but this method really works.If you receive less than 1200 calories per day, the body goes into emergency mode, very economical, wastes energy, and the metabolism "sleeps."To "crush it", try to eat 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 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% slower 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 "big".For this reason, you should start any meal with a big bowl of vegetable salad.It will fill your stomach, and less of everything 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 juice is completely contraindicated for you.Calories from fruits are 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 grains, rice, legumes.You need to serve them with vegetables and add protein to them three times a day: lean beef, chicken, fish.
Fat
Fats should be healthy.Don't make the fatal mistake of getting rid of fat completely.Animal fats are harmful, but vegetable fats are healthy.Fat is the "lubricant" of the joints, the "raw material" for the production of hormones.Fat deficiency results in psoriasis, hair loss, arthritis, and brittle nails.Don't eat anything fried in animal fat, but you can safely add a tablespoon 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.
Do not eat chocolate candy.They contain so-called trans fats.They are added so that the candy stays soft longer.It has been proven that trans fats are carcinogenic.
Drink water
Another important thing in the path to lose weight is regular 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 hormone glands on 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 carries with it metabolic byproducts.The less "garbage" in the blood, the less burden on the liver, and then it will be able to start burning fat without interruption.
For those who have forgotten school biology: when you do aerobics, increased blood flow rips fat molecules from the surface of fat deposits, and they "burn", providing energy to the muscles.But not all.The rest travels through the bloodstream and finally ends up in the liver, which destroys it so that the blood does not thicken with fat and lose its fluidity.Along with the kidneys, the liver is involved in neutralizing the already mentioned metabolic "garbage".If the kidneys take most of this work, the liver will destroy more fat.Drink more!
Running to lose weight
Aerobics?But only an interval!Cardio training with constant intensity is not used much.Riding an exercise bike for an hour at the same pace is not only boring, but also pointless: such activity can only help in the early stages of sports, 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 training based on the principle of "now fast, now slow."For example, after 30 seconds of very high loading, 60 seconds of low tempo follow.And so on for a total of 25-30 minutes of training.The effect is amazing!The secret is that this type of aerobics dramatically worsens 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 underestimate 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 mice are already moving a lot, there is no point in increasing physical activity - it has no effect on their 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 have been training for a long time, increasing aerobic activity may not be useful.What should we do?For aerobics it is necessary to add fundamentally different anaerobic loads.In short, you need to do strength training.At least 3 times a week, do interval aerobic training for 25-30 minutes and seriously train two more times on the machine.
Why do you need muscle?The fact is that muscle is a living biosystem that needs nutrition.Muscles actively "take" calories even in a state of physical rest, when you watch TV and sleep.The addition of extra kilograms of muscle results in an automatic acceleration of the metabolic process by 2.5-3%.Therefore, strength training will definitely speed up your metabolism, and thus fat burning, if aerobics refuses to do this.
Breathe more deeply
Some people are genetically determined 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 seems that you need to analyze your own hormonal background to identify genetic predispositions 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 specialists with the highest standards can do it.
There is a simpler parameter that allows you to determine exactly who is at risk of obesity and who is not, even in a district clinic.This is the so-called respiratory coefficient, which 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 with high carbohydrate "burn" breathing.Fat as an energy source is in the background, and therefore physical activity does not give a quick return.Well, those with a low coefficient, on the other hand, get energy from fat and lose weight quickly.Women with a high respiratory coefficient gain extra weight, despite restricting their diet.
Let's change our lifestyle!
Losing weight is difficult not only because of the cursed "set" 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 tastier."As a result, the rate of weight loss will depend on your general culture.
The following arguments can be given in support.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 a popular book on nutrition and finally think about 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 have the same problem.
Let's say you break your diet.We need to sit down and think about why.Each of us has our own list of "dangerous" situations.Here is an example: sitting at your desk - putting candy in your mouth, watching a movie on TV - pulsating chips... All this needs to be carefully analyzed and safe replacements for "dangerous" products must be provided - apples, dry bread and so on.
Psychologists believe that transmission is rarely noticed.It is provoked by eating in a hurry, when you eat in a hurry or want to quickly dispose of food, and then you eat automatically.Situations like this need to be completely eliminated from life!Often, automatic eating is triggered by eating together.This is why psychologists advise developing eating habits only.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 travel very slowly - about 20 minutes.And all this time you will look as if you are hungry and not eating much, although your stomach may have been full for a long time.Conclusion?Eat slowly.After 20 minutes, the brain will instruct your appetite to "fire" even if you have eaten less than half of your caloric intake.
So, you have to spend the next 2-4 years on a unique "genetic" experiment.Your family and friends will be surprised: you will become imperceptibly different.It seems like there is a hell of a job ahead - to maintain a constant diet and exercise regularly for years.However, fitness experts say that there is no success in all this.One quickly gets used to good things.In a few months, all those who choke on snacks and do not know the joy of training will seem like strangers to you... Well, how can you do without fitness?