After fasting, hard training, strict diet or other activities, the goal was achieved – a couple of unnecessary kilograms disappeared, and the figure became slim and beautiful. But not even one week passes, as the excess weight returns, sometimes even with a vengeance. Familiar? But the reason for such a problem often lies in the fact that many people, having reached their desired goal, relax and start eating everything again. In addition, scientists have found that weight gain after weight loss leads to a slowdown in metabolism, which occurs with lack of sleep and limiting the daily amount of calories. In any case, it is necessary to deal with such a problem. The advice of nutritionists and fitness trainers, which was collected by estet-portal.com, will help you lose weight once and for all.
Transformation of personality – the right decision to achieve the goal
If the weight returns, do not go to extremes and torture yourself with a strict diet. Thus, the situation will only get worse: the body, remembering each hunger strike, switches to an energy-saving mode, as a result of which metabolism slows down. In addition, a lack of protein leads to the loss of former muscles. But muscle cells are very important, because in them fatty acids are oxidized to water, carbon dioxide and energy. And if there are not enough such cells, the accumulated fats will be poorly broken down, as a result of which they will settle in the form of extra pounds on the waist, hips and legs. After achieving the desired result, it must be fixed. You need to do this correctly so as not to harm your health.
According to nutritionists and psychotherapists, the best solution – personality transformation. And this means that you should not return to the previous diet after what has been achieved. You should look at your diet differently and radically change it.
If you have been on a diet for a long time, and then started eating again the same way as before, you will probably notice that the weight returns. But extra pounds not only hurt self-esteem, but also harm health. Therefore, before you eat everything, think about it.
Experts recommend getting on the scale once a week and writing down your readings. If you notice that the arrow shows a few numbers more than it should, start keeping a food diary. Write down everything you eat in it. Thus, you will see what was superfluous and in the future you will be able to control yourself.
Weigh food and calculate calories
All food you intend to eat must be weighed. This can be done with the help of special scales, a measuring cup and a spoon, as well as by eye. This is necessary in order not to eat a large portion, which is the main cause of weight gain.
Also no less important is the calculation of the calories that need to be consumed per day. So, to keep the weight of a modern woman living in the city, 1700 – 1800 calories and no more. To find out your exact rate, use the Mifflin-St. Jeor formula.
Make your diet more balanced
Balanced nutrition – the basis of good health, well-being, as well as a beautiful and slender figure. Therefore, make your menu more varied and balanced. And this means that lean animal proteins (chicken breast, turkey, fish, low-percentage cottage cheese, milk, yogurt) must be present in the diet, which will not allow muscle mass to go away, and fat – accumulate. Also include more unsweetened fruits and vegetables in your diet. Due to the presence of fiber in such products, a person feels full, and the metabolism normalizes.
To keep the weight at a normal level, nutritionists recommend distributing all food throughout the day as follows: breakfast and lunch – carbohydrates, afternoon snack – yoghurts, dinner – proteins and vegetables.
Alternating "downloads" with unloads if the weight is returned
No matter how much a person strives to be perfect, there is still one day when it is simply impossible to refuse sweets, meat and other sweets. Often this happens at New Year's festivities, birthdays or on Saturdays when meeting friends. Therefore, if you notice that after such feasts the weight returns, do not blame yourself. Experts say that one day a week can be "bootable". But if there is "loading", then there must be unloading. This is the day when the diet includes light and healthy foods. It is only desirable that unloading does not occur on the same day of the week. Nutritionists recommend making it more floating. For example, this week it will be Wednesday, next – Monday. Otherwise, the metabolic processes slow down.<
Expend more calories than you consumeOne of the most effective ways not to gain weight – burn more calories than you consume. You can do this by engaging in active physical activity. The best option would be fitness classes, which include 2 strength and 2 cardio workouts per week. But if you don’t have free time to practice in this mode, alternate workouts: in the first week, do 1 strength and 2 cardio, and in the second – 2 strength and 1 cardio. In order to get the most out of these classes, work out under the guidance of an experienced instructor for the first time.
And you shouldn't stay in the fitness club for a very long time, otherwise, as a result of several hours of training, the lion's share of glycogen stores will be destroyed in the muscles and liver, which will cause you a wild feeling of hunger after the exercises. The optimal duration of one lesson – 1 hour plus a few minutes to warm up and cool down.
In the event that you have a long enough workout (Nordic walking, a two-hour bike ride, etc.), experts recommend taking a banana or tea with sugar with you. These foods have enough carbohydrate to "refuel".
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