Health And Weight Loss

2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38

Most people are overweight, but only 20% make an effort to lose weight. If you are among the "advanced" health conscious people, it is helpful to know why weight is coming back and how to deal with it

Diet and weight loss

Most often, when striving for harmony, we use a dietary restriction technique. The bulk of people want to lose weight quickly, they "sit down" on strict diets or even start a hunger strike. This will not give a good result, even if the kilograms disappear, then after a while, they will return in greater volume.

How does this happen? The process of self-preservation, based on energy saving, is switched on. Metabolism slows down, processes are inhibited, calories are burned more slowly. Saving, retention and accumulation begins. What's next? In the end, we "get out" of the diet - we begin to eat as usual and in a short time we get fat again, because the body is frightened by deprivation and will make reserves.

Why don't diets help?

We break down or start to "seize" the resulting stress from restrictions, losing control of our diet. Therefore, diets are not a panacea for weight loss, they are not as effective as many people think. It is necessary to identify the problems, why the kilograms are growing and how to restore the figure without the help of diets.

The reasons may be different, for example, problems at work, in communication, loneliness, resentment, disagreements with the outside world, etc. Such states provoke the desire to eat and many begin to seize difficulties.

What to do? You need inner work on yourself. Without restoring harmony in relationships, getting rid of complexes, it is pointless to lose weight. This will bring harm, traumatize the body and soul, invariably after each diet, you will only become heavier. Weight fluctuations have been shown to have a negative impact on health.

The consequences of improper weight loss

Frequent loss of kilograms forces our body to work to restore proportions. It looks like this: the body shrinks or stretches the skin, speeds up / slows down metabolic processes, builds blood flow in a different way, modifies blood vessels. As a result, it wears out earlier, and premature aging occurs.

And most importantly, the "intellect" of our body gets used to such modifications, and it begins to be lazy, as it has already understood that behind harmony, fat will flow again and decides that there is no need to do unnecessary work. So what happens? Metabolism remains slow, fat burns poorly, excess accumulates and is deposited, the skin sags, it becomes more difficult to lose weight each time.

How to lose weight and keep weight

It is important not to make mistakes: for example, you ate irregularly, often snacks, allowed something harmful. If a fast diet was used, it cannot be reused. It is necessary to tune the body so that it does not store calories and does not slow down the metabolism. Do not starve and do not sit on kefir for a week, give your stomach food, but with fewer calories. You need to deceive your body by eating normally.

Change your lifestyle, habits. Create a new diet that is balanced and calorie-limited. And most importantly, you need a positive - learn to enjoy life! Never put yourself in a strict framework, sometimes you can deviate from the rules and indulge yourself with small treats, returning after that to your diet. Then losing weight will not be torture for you, but will take on a more comfortable form. Using this method, you will not "swim in kilograms" and will save yourself from breakdowns.

Weight loss rules

Weight loss will begin from the moment when the incoming calories are less than your costs, the difference is in the range of 200-500 kcal. Meals should include everything you need and always grains, milk, meat, oil, fish, vegetables, fruits and some sweets. You need to follow the main rules.

• Gradual reduction in calories.

• Smooth transition to 5-6 meals a day.

• Eliminate muffins and other fast carbohydrates.

• Refusal of smoked meats, sausages, sausages, sweet soda, chips, sauces, etc.

• Use the “palm principle”, ie. eat the amount of food that fits in the palm of your hand.

• You need physical activity: walk more, ride a bike, do aerobics, jogging, etc. It has been proven that fat is burned not only during exercise, but also 2-3 hours later.

It is important to maintain a balance of quantity and quality, a lot depends on it. For example, eat chicken without skin, for cooking, give preference to vegetable fats, eat from a small plate. Don't forget that animal fats are essential and essential. A couple of times a week, it is recommended to eat 30 g of lard with garlic.

Nutritionists say that the acceleration of food breakdown occurs if you eat a little bit every 3 hours. The more often we eat, the more calories we burn. Drinking 0.5 liters of water, you will use up 30 kcal, 2 liters per day - 120. Watercress (daily), grapefruit (after a meal, 2 slices) accelerate the metabolism. Fat Burner Egg White Fruit Cocktail (Dinner). And also raspberry sherbet: 200 g berries + 250 yogurt + tbsp. l. lemon juice.

It is difficult to tell in a few words about all the intricacies, but by adhering to the basic rules, you are guaranteed to build.