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 both diet and physical activity, but you don't get even a gram less, even if you crack!Plus, you start gaining weight again...
Why exactly is this happening?Scientists have 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” best.Well, it suits you 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 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 feel fine on sugar.The situation is exactly the same with weight: for some it is natural to weigh 50 kilograms, and for others, unfortunately, 90. These parameters established by nature are very difficult to adjust.The body resists and receives with hostility any attempt, especially hasty, to change its indicators.
What happens?If fate told you to be fat, so be it?You are welcome!There are still possibilities 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 having difficulty breathing and wearing an XXL dress.
What are your natural settings?To more accurately determine your "genetic" weight (which sets your weight loss threshold), answer the following questions honestly:
- What weight do you find most “comfortable” for your body (that is, what number has the needle on your home bathroom scale been hovering around for many years?)
- How much weight do you gain a month and a half or two months after finishing the diet?
- What was your maximum weight?
Approximately the same weight will appear in all your answers (after age 25);This is what genetics determined for you.By how many kilograms is it different from the current one, after aerobics and diet?If the difference is 4.5 kg or more, then to maintain the 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 the three questions.This means that nature has not assigned strict limits to them.These “lucky women” lose weight and gain weight at will, astounding mere mortals with supernatural metamorphoses.For example, from a large fat woman to a model.And back.Aren't you one of them?
Lose weight once and for all
Therefore, each of us (exceptions do not count!) has our own set weight, and losing more weight than nature initially “allowed” you is very difficult.What happens if you try to change the weight loss limit?Say, “convince” the body that its “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 definitively 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 keeps it as "natural."
You can also try to fool your own body.A small problem: how to last several years?Believe me, it's not that difficult if you live by the algorithm developed by science.
Of course...
Tasteless, but great.Therefore, your body firmly protects your fat by reducing your metabolic rate and stimulating your appetite.In addition, he is attracted precisely by "harmful" high-calorie foods, such as sweets and buns.On the contrary, you should limit yourself at the table.As?Very simple.Choose foods that do not arouse your emotions or appetite.In short, it seems in bad taste to you.
Experiments have shown that the "natural" weight of rats fed unappetizing foods guarantees a decrease.In addition, they do not gain weight, even if they are given fatty and high-calorie foods.Conclusion: the less you like what you eat, the fewer extra kilos you will gain.“Harmful” products (high in calories, fatty and sweet), according to an incomprehensible law of nature, always taste better.This means you will inevitably eat more.Healthy products are out of luck.Most of them cannot be considered tasty.So eat them!
Eat every 2.5-3 hours.Long breaks between meals are 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 deposit of fat under our skin.If you eat frequently, insulin and leptin are released to a minimum.If you really want to lose weight, you should break your traditional eating schedule and replace it with snacks.To do this you will have to carry the food with you in boxes so you always have it on hand.
The healthy eating formula is as follows: 4 to 6 meals a day, 300 to 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 a very economical and energy-wasting emergency mode, and the metabolism "falls asleep."To "crush it," try eating 100 to 200 calories more than your individual norm suggests.By receiving excess calories, the body loses its vigilance and easily sheds subcutaneous fat.
It seems like an impossible paradox, but on a starving 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 veggies!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 take in less of everything else.
fruit
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 completely contraindicated for you.Fruit calories are highly concentrated there and manufacturers also add sugar to the juice to improve the flavor.
The formal basis of your diet should be carbohydrates with a low glycemic index: cereals and other grains, rice and legumes.You should serve them with vegetables and add protein three more times a day: lean meat, chicken, fish.
Fats
Fats must be healthy.Don't make the fatal mistake of discarding fats completely.Animal fats are harmful, but vegetable fats are healthy.Fats are joint “lubricants,” “raw materials” for the production of hormones.Fat deficiency causes psoriasis, hair loss, joint diseases and brittle nails.Don't eat anything fried with animal fats, 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 restrictions.Contains omega-3 and omega-6 fatty acids.They will help you lose weight.During aerobic exercise, they are “burned” forming special compounds that prevent the accumulation of subcutaneous fat.
Don't eat chocolate candy.They contain so-called trans fats.They are added so that the candies stay soft for longer.Trans fats have been shown to be carcinogenic.
drink water
Another key point on the path to weight loss is plain water.The kidneys remove water from the body.When you drink a lot, the kidneys begin to work actively and at the same time the adrenal glands, the hormonal glands on top of the kidneys, are activated.They secrete more hormones and they are all “fat burners”.The more you drink, the more weight you lose.There is no such thing as too much water!Additionally, water carries metabolic byproducts.The less "garbage" there is in the blood, the less the load on the liver, and then you can start burning fat without interference.
For those who have forgotten school biology: when you do aerobic exercise, the increased blood flow tears fat molecules off the surface of fat deposits and they "burn", giving energy to the muscles.But not all.The rest travels through the bloodstream and finally ends up in the liver, which destroys them so that the blood does not thicken with fats and lose fluidity.Together with the kidneys, the liver participates in 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 to lose weight
Aerobics?But only interval!Cardiovascular 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 useless: this 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: "interval" or circuit training.
What is this?This is what they call training according to the principle of “now fast, now slow.”For example, after 30 seconds of incredibly high load, 60 seconds of low tempo follow.And so on for the entire 25-30 minutes of training.The effect is impressive!The secret is that this type of aerobic exercise sharply exacerbates the secretion of the most powerful "fat-burning" hormones - norepinephrine and growth hormone.
Interval training is the only way to shake up the body that is tired of losing weight.
Don't overestimate aerobics.Physical activity really helps you lose weight.This is an indisputable and 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 are not omnipotent.
Yes, if after many years of 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 should we do?To aerobics it is necessary to add a fundamentally different anaerobic load.Simply put, you need to do strength exercises.At least 3 times a week, do aerobic interval training for 25-30 minutes and train seriously two more times 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 kilo of muscle results in an automatic acceleration of metabolic processes by 2.5 to 3%.Therefore, strength training will certainly speed up your metabolism and with it fat burning, if aerobics refuses to do so.
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 it is necessary 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 are to blame for obesity.However, all this work is too complicated and only a specialist of the highest level can perform it.
There is a simpler parameter that allows you to accurately determine who is at risk of gaining weight and who is not, even in a district clinic.This is the so-called respiratory coefficient, that is, the ratio between the volume of carbon dioxide exhaled and the volume of oxygen inhaled.Thanks to this coefficient, you will be able to understand where your body "prefers" to get energy from: carbohydrates or fats.
People who have a high respiratory quotient “burn” carbohydrates.Fats as a source of energy remain in the background, so physical activity does not give a quick return.Well, those who have a low coefficient, on the contrary, obtain energy from fats and lose weight quickly.Women with a high respiratory coefficient gain extra pounds, even by limiting their diet.
Let's change our lifestyle!
Losing weight is difficult not only because of the damn "set" weight.Habits and lifestyle play a huge negative role.For example, don't eat anything for breakfast, eat too much in the evening, or add a lot of fat to everything, "to make it tastier."Consequently, the pace of weight loss will largely depend on your general culture.
In support of this the following argument can be presented.Among women from the lowest 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 discover 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 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 sweets in your mouth, watching a movie on TV, crushing potato chips... All this should be carefully analyzed and a safe replacement prepared for "dangerous" products: apple, dry bread and the like.
Psychologists believe that transmission is rarely conscious.It is caused by hurried eating, when you eat in a hurry or want to get rid of food quickly, and then eat automatically.It is precisely situations like these that must be completely eliminated from life!Very often, automatic eating is triggered by eating in company.That is why psychologists advise developing the habit of eating alone.You can't watch TV and read at the same time!
When you're alone, it's easier to learn 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 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 "shut down" even if you have consumed less than half of your caloric intake.
Therefore, you will have to spend the next 2-4 years on a one-time "genetic" experiment.Your family and friends will be surprised: you will become unrecognizable different.It would seem that we have one hell of a job left: sticking to a consistent diet and exercising regularly for years.However, fitness professionals claim that all this is no mean feat.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 pleasure of training will seem like aliens to you... Well, how can you do without fitness?