Anyone who has been on a diet until the bitter end knows that dangerous excess weight has an unpleasant tendency to return - as a rule, less than 13 percent of people who have successfully lost weight gain the pounds back within a year.
Why do people gain weight after losing weight?
The main reason that triggers the return of lost kilograms lies in the fact that those who lose weight do not think that they need to constantly reduce the calorie content of their diet.Many people just look forward to the last day when their diet ends and immediately pounce on food, then the 4-5 kilograms lost will immediately return.The fact is that any diet allows you to lose some weight in the initial stages, because the calories consumed are reduced.
However, this happens due to the loss of water and glycogen, which are then easily restored.This phenomenon is called rebound weight gain, i.e., subsequent weight gain rather than loss.When quickly losing kilos, a person's appetite increases, as the body's stress response to dietary restrictions.
A limited, single-component, unbalanced diet causes real stress on the body, both on a physiological and psychological level, because for many people prone to obesity, food is a favorite way to avoid problems, and diets prevent them from this opportunity.
Any diet establishes a relationship between the body's hormone levels, neurotransmitters and the fine structure of the brain.Therefore, the panic fear of gaining weight due to an extra piece, forbidding oneself from favorite foods, ignoring the natural cycle "hunger - nutrition - satisfaction" leads to the fact that a person no longer understands when he is full, the perception of food changes, that is, the opposite effect occurs: lack of food in the form of a passionate need for food.
Many of those who try to lose weight through dieting and fasting are faced with the fact that the last planned kilo practically does not disappear with any effort.This is the so-called "standing point" - the result of slowing down the metabolism for a more economical expenditure of calories.The root of this problem goes back to our caveman past, when, due to a constant lack of food, only individuals who accumulated fat during periods of plenty could survive the years of starvation.Since then, our genetic memory perceives food restriction as a signal to spend fat "reserves" more economically.Only 10 percent of lucky people manage to overcome problems such as maintaining weight after losing weight with a diet.The rest, a longer weight loss course than a "weekly program" is needed to achieve lasting results.
Important!Doctors testify that repeated cycles of weight loss and weight gain negatively affect the state of the cardiovascular system, triggering strokes, diabetes, gallstones and gallstones, gout and immune disorders, that is, no matter how hard nutritionists try, diets cannot be considered a truly reliable and safe way to lose weight and not gain weight.
How to lose weight and not gain weight again
So, the main question for any person prone to obesity is: how to lose weight for a long time without putting extra pounds back on the stomach, waist or hips.According to doctors, the most important way to prevent the return of your previous weight (and even with an increase) is not to be tempted by express diets that promise to lose 5-7 kilos in a week.
You should focus on choosing healthy foods (according to the correct nutrition system - correct nutrition), prefer home-made foods to purchased and semi-finished products, and gradually reduce the number of calories in your diet.At the initial stage, it is recommended to eat your usual food, but in reduced portions.
For additional psychological stimulation to maintain the lost weight, it is necessary to weigh yourself periodically and record the results.Nutritionists consider this method more effective than keeping a "food diary" and counting calories.Psychological support from the environment is very important, because at the stage of active weight loss there is more than in an attempt to maintain slimness and lightness.
Since any diet leads to a slowdown in the overall metabolism, coming out of it is a very important period that will determine further eating behavior and the possibility of not gaining weight after losing weight.At this stage, normal metabolism is being restored, so now it is easiest to develop a new eating style and consolidate the weight achieved.
For those who decide to follow this advice, nutritionists and psychologists have developed the following recommendations:
- fall in love with your new slimness as a permanent part of your new life, stop thinking of yourself as fat and clumsy;
- watch what goes into your mouth and avoid overdoing it (sometimes something "tasty but dangerous" is allowed);
- use a simple "rule of dividing the plate", which allows you to gently adapt the body to a smaller and more balanced diet, when half of the plate is filled with plant foods, the other two quarters are filled with carbohydrates and proteins, respectively, while you are allowed to eat everything;
- make each meal a small vacation, which is not interrupted by rushing, reading a book or watching TV - such conditions will bring the moment of fullness closer;
- it is advisable to gradually abandon canned and frozen foods, as well as fried foods, to bake, steam or grill;
- the appropriate portion for those who wonder how to lose weight so that the weight does not return later should fit the cupped palm, while the ulam takes a handful;
- alcohol consumption must be minimized;absolute sobriety is not required, but it should be remembered that liquor greatly increases the appetite;
- It is better not to go to the store, and also to the restaurant/cafe, hungry, so as not to be influenced by the temptation to buy or eat more.
Additional information.It is undesirable to consume exotic vegetables and fruits (food in general) in large quantities - they can disrupt normal metabolism.
Acquire new life habits
Changing your lifestyle is hard work for yourself, but the results are worth it, it's not just about the ability to maintain the lost weight, but about the overall improvement in the quality of life.
Almost the most important condition for staying at the desired weight for a long time is physical activity.This component of weight loss is often overlooked.However, this new lifestyle is very important to integrate slimming and new food metabolism.It doesn't have to be a gym or a sports section, the main thing is frequent and sufficient (up to 5 hours a week) physical activity: brisk walking, jogging, cycling, rollerblading, swimming.
Pay attention!After starting regular training, you can gain 0.5-1 kg, this is not fat, but growing muscle.Healthy habits in living an active lifestyle will be reinforced by gradually leaving the minibus and choosing to walk, ignoring the elevator, and replacing coffee breaks with drinking water.
Another great habit that, with proper effort, will last a lifetime is reducing portion sizes and switching to healthy foods, rather than going back to a "pre-diet" diet.
Taking vitamins regularly should also become a habit, because when there is a lack of vitamins in the body, metabolism is disrupted.
A properly chosen diet will help you lose extra weight, but questions always arise: how to maintain weight after losing weight, how to stay slim, and stop gaining weight.It is necessary to develop a reasonable long-term optimal nutritional plan that will promote health and longevity.