Almost everyone wants to lose weight without long diets and grueling exercises. Of course, you can quickly lose weight at home. For example, our beloved Alla Borisovna Pugacheva lost weight repeatedly.
Many methods promise to help you lose weight in a week by 10 kg, or even 12 kg. But, the point is not at all to lose weight quickly, but to maintain the result of losing weight for a long time.
How to keep weight after losing weightThe problem of regaining weight is faced by almost everyone who has ever been on a diet or tried to lose weight through exercise. According to statistics, only 5% of those who once managed to lose weight manage to stabilize their weight. What are the causes of weight gain and how to avoid it?
First, the return to the usual way of life, in which the extra pounds were gained, simply leads to a repetition of the path traveled, forming a vicious circle from which very few manage to get out. Most begin to live according to the scheme: I will sit on a diet, lose weight, gain it again. And so on until he is finally disappointed in fruitless attempts to get rid of the hated kilograms, or completely ruins his health.
Secondly, even those who practically do not get off all sorts of diets find that the results of their titanic efforts are becoming more and more modest each time. And the thing is that the body adjusts to a different mode of energy consumption and, in anticipation of the next weight loss frenzy of its mistress, begins to store every fat and every free calorie in order to somehow survive in harsh dietary times. Therefore, many, even sitting on a regular diet, stop losing weight and begin to gain weight.
Another vicious circle is formed during short-term physical exertion, when a person buys a subscription to a fitness club and exhausts himself with sports exercises for a month, and then, when the body has finally adapted to this mode of life, he suddenly quits classes, because the subscription is over and the desired result is achieved.
Is it possible to lose weight permanently
The thing is that many approach weight loss as an unpleasant, but short-term process that must be experienced. Someone is ready to endure hunger for a week, maximum - two, but almost no one plans to live like this all the time. Others are ready to go in for sports for a week or two to lose weight, but they were not going to become athletes.
The faster the result promises this or that diet, or a set of exercises, the more people grab this chance to lose weight. And almost no one wants to think that all efforts will just as quickly go to dust if you return to your previous lifestyle in a week. Therefore, before looking for miraculous recipes for losing weight, you need to soberly assess your strengths, understand that losing weight is not a sprint, but a complete change in lifestyle. If you are not ready for this, you should not start.
How to lose weight
If you really consciously and purposefully decide to approach the process of losing weight, you should first of all be patient, do not grab the first funds that come across, but plan your daily routine, diet, physical activity in detail and thoroughly, calculate your individual calorie intake.
How many calories per day to lose weight
The individual calorie intake per day is calculated using the Harris-Benedict formula. This formula is not suitable for individuals with a strong muscle mass (athletes) and for people with a very large excess fat layer.
Daily calorie calculation:
1.RMR(resting metabolic rate or basic metabolism). This figure shows how many calories per day the body needs to support life (hair growth, blood circulation, respiration, etc.). Less than this figure is undesirable, because. the metabolism will slow down significantly and the body will go into the “energy conservation” phase, which will only interfere with weight loss.
RMR= 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age)
Example: Woman weight 70 kg 160 cm 40 years old. RMR= 655 + (9.6 x 70) + (1.8 x 160) - (4.7 x 40) = 1427 kcal
2. AMR(active metabolic rate or metabolism taking into account physical activity). This figure shows the minimum number of calories the body needs to maintain the existing weight.
Sedentary lifestyle: RMR x 1.2
- Light activity (sport 1-3 days per week): RMR x 1.375
- Average activity (sport 3-5 days a week): RMR x 1.55
- High activity (sport 6-7 days a week): RMR x 1.725
- Very high activity (very active daily sports, high physical activity at work, training twice a day): RMR x 1.9
Example: Woman weight 70 kg 160 cm 40 years old little activity: RMR 1427 x 1.375 = AMR 1962 kcal needed to maintain current weight.
If you want to lose weight, start gradually reducing the calorie content of your diet by 100-200 calories per day until the daily intake deficit is 200-300 calories. These indicators will need to be maintained until your goal is reached. ideal body weight. When this happens, you should smoothly switch to calorie intake that is fully consistent with the achieved body weight and physical activity.
What should be the ideal weight, or ideal body weight
The most scientifically substantiated, justified in practice and easy to measure is such an indicator as body mass index (BMI). Body mass index allows you to determine the degree of excess or insufficiency of body weight.
Determination of body mass index (BMI):
Body weight in kilograms should be divided by height in meters squared, i.e.:
BMI \u003d weight (kg) : (height (m)) 2
For example, a person's weight \u003d 85 kg, height \u003d 164 cm. Therefore, BMI in this case is: BMI \u003d 85: (1.64X1.64) \u003d 31.6.
Body mass index is used to determine the degree of obesity and the risk of developing cardiovascular disease, diabetes and other complications associated with overweight and obesity.
Body mass types | BMI (kg / m 2) | Risk of comorbidities |
---|---|---|
underweight | <18,5 | Low (increased risk of other diseases) |
normal body weight | 18,5-24,9 | Ordinary |
Overweight | 25,0-29,9 | elevated |
Obesity I degree | 30,0-34,9 | High |
Obesity II degree | 35,0-39,9 | Very tall |
Obesity III degree | 40 | Extremely high |
From a medical point of view, body weight is considered normal in a fairly wide range, which depends on body structure, age, gender, race, etc. The ideal body weight will be, respectively, the body weight, taking into account all these indicators.
normal weight(marked in green in the table):
Yellow indicates overweight, red indicates obesity.
How many days does it take to lose weight
The right way to lose weight can take a long time, sometimes up to a year. It all depends on the initial body weight and the intensity of physical activity. And, of course, on how strictly you will adhere to the chosen weight loss strategy. But the result will be much more stable than with rapid weight loss, because the body will gradually adjust to the correct way of energy consumption.
Proper nutrition
Food should be rich in vitamins and minerals, because often we eat not because we are hungry, but because the body lacks any trace elements and therefore we overeat. In addition, many people do not distinguish between hunger and thirst, so instead of drinking they start eating and the body gets used to getting water from food. To maintain proper metabolism, it is important to observe the drinking regimen: for every kilogram of weight per day, at least 30 ml of water should be supplied.
The ratio of proteins, fats and carbohydrates Your daily diet should include:
1.5 grams of protein + 1.5 grams of fat + 4 grams of carbohydrates for every kilogram of body weight, i.e. if you weigh, say, 100 kg, then, for normal life, you need 150 grams of protein, 150 grams of fat and 400 grams of carbohydrates.
However, if you want to lose weight, you need to reduce your fat intake by about 10%, and completely replace animal fats with vegetable fats containing polyunsaturated fatty acids. In addition, the structure of carbohydrate intake should be changed. It is necessary to completely exclude all easily digestible carbohydrates (the so-called "fast sugar") and replace them with products containing a large amount of fiber.
Protein foods should not be abandoned, however, you should not completely switch to a protein diet. The fact is that protein, or the so-called " Kremlin diet"very harmful to the kidneys. A large amount of purine bases contained in meat and other protein products leads to a shift in the pH of the urine reaction to the acid side, which, in turn, causes diseases such as urolithiasis and gout. Uric acid, accumulating in body, falls out in the form of crystals, which leads to the deposition of salts in the joints and the formation of uric acid stones in the kidneys - urates (uric acid urolithiasis).
Today, many people are concerned about their health. Almost every person tries to maintain a healthy lifestyle. Maintaining a normal body weight is also a major component of your health. Currently, on the Internet, you can find a huge number of a wide variety of diets, thanks to which you can normalize your own weight and find the answer to the question: “How to fix weight?”.
It should be noted that successful weight loss is only half the battle. Since after the end of the diet it is necessary to save the results you have achieved. According to statistics, only one tenth of people retain their body weight lost after losing weight. Based on this, it can be emphasized that only a few can remain at the desired weight after a while. That is why, so that all your efforts are not in vain, you should figure out how to consolidate the result of losing weight.
Reasons for the return of weight after the end of the diet.
The first reason is the return of old eating habits.
Your excess weight cannot come back on its own. In this, in the vast majority of cases, your eating habits are to blame, such as: overeating, eating a lot of sweets, carbohydrates and fats, as well as a disturbed diet, that is, rare, but also plentiful meals. That is, when a person chooses and adheres to a certain diet, he changes his eating habits, which leads to the desired results. This is due to the fact that almost every diet involves a sharp reduction in the total caloric content of your diet. As a result, your body does not receive the required number of calories and it has to use its own reserves of adipose tissue.
The second reason is a decrease in the rate of metabolic processes.
Unfortunately, today a large number of diets, the main goal of which is to quickly achieve results, involves severe calorie restriction, the elimination of many foods from the diet, and, in addition, a reduction in the number of meals. Undoubtedly, absolutely all diets that adhere to such an idea are harmful to your body and health in general. As a result, the body tries to adapt to the current situation and slows down the time of metabolic processes. At the end of the diet and after switching to a normal diet, the body will eat a lot of food and, at every convenient situation, it will store excess calories in the form of body fat. So do not be surprised that after the end of such a strict diet, you are likely to return the former kilograms.
The third reason is the refusal of physical training
One of the most common mistakes that almost all losing weight people “stumble” on is the refusal to exercise. After all, it is difficult to maintain a reduced body weight, and without any kind of sport, it is an impossible task at all. Remember! Never take exercise as a punishment. Try to have fun and stick to the idea that exercising will burn those calories that the body does not need.
How to keep the weight lost and consolidate the result after losing weight
So we came to those basic rules and tips that will allow you to consolidate the lost weight, always remain a slim and attractive person. Let's look at them in more detail and once and for all figure out how to keep weight after losing weight forever.
- Stick to proper nutrition. Of course, eating right after some time spent among diet foods will not be very difficult for you. The main nuance is this: never pounce on junk food. Always try to cook delicious and low-calorie meals that include fruits and vegetables.
- Get rid of psychological dependence before food. In the vast majority of cases, the above factor is the reason due to which excess weight occurs. To get rid of addiction, try to overcome your inner manias, get carried away with some kind of sport, delve into work, and also be distracted by communication with loved ones or taking up a new hobby.
- Pay due attention to sports activities. It's no secret that sport is the key to successful and, most importantly, quick weight loss. First of all, you should find exactly the kind of loads that will bring, in addition to benefits, also unearthly pleasure. For example, if you do not like swimming, then feel free to go to the gym. If the gym does not fit, then you can always go to dance classes. Do not forget that absolutely any physical activity will lead to the fact that you can get and maintain an ideal figure for a long time.
- Forget the meaning of the word "supplement". It is important to always adhere to the idea that your body needs only the portion of food that is necessary for easy satiety, no more, no less. Since all the excess will be deposited as adipose tissue, which will lead to the return of its former weight.
- Completely refuse or reduce the amount of alcohol consumed to the minimum mark. It is worth remembering that where there is the presence of the use of alcoholic beverages, there is also excess weight. Since when drinking alcohol, you expose your own body to loads that cause an “unearthly” appetite, which is sometimes simply unrealistic to contain.
- Maintain vitamin balance. Vitamins are an integral part of the diet of absolutely every person. If such important substances are not enough, then the body can “revolt”, which will lead to unforeseen consequences. From time to time, take fortified preparations, which in their composition contain the daily norm of all trace elements and substances necessary for your body.
- Drink more water. It is she who can dull the feeling of hunger. In addition, do not forget that a large number of calories can be obtained simply by drinking some kind of soda with sugar, tea or juice.
- Remember the "plate" rule. This rule is as follows: after the end of the diet, the most optimal way out will be to try from a plate whose diameter is about 25 centimeters. Moreover, half of this dish must be filled with protein foods, and the second with vegetables. By adhering to this method, you will be able to maintain the desired weight and, in fact, do not deny yourself anything.
- Adjust your eating habits. In no case should reading or watching your favorite movie be accompanied by a meal. Also, chewing food thoroughly is the main component of excellent digestion.
- Make changes in your life, diversify it! Undoubtedly, being in a noisy and cheerful company during a diet is some kind of test, since any table is presented as a real temptation. But after its completion, you can easily return to your favorite friends. Always remember that the less free time you have, the less likely you are to eat a lot of calories.
Summing up
Yes, of course, keeping the weight off is a real challenge. But if all the above rules and tips were taken into account, then be sure that the question is: “How to maintain the result after losing weight?” You won't be bothered anymore.
If it is difficult for you to follow the advice that was given above, then in this case you can turn to weight loss professionals for help - http://slavklin.ru/lose_weight and choose weight loss programs that allow you to consolidate the result for many years.
The system is based on the personal successful experience of the author and has been popular for five years now. In the books on the Minus 60 system, the author gives answers to such questions as how to force yourself to lose weight, how to overcome the difficulties of the weight loss period, without health complications, how to keep yourself in good shape, and many others.
We publish an excerpt from the book of Ekaterina Mirimanova, in which she outlines the nutrition system and gives recommendations for maintaining weight.
What I did to lose weight:
1) The last meal should be no later than 6-7 pm
2) All "harmful", that is, foods prohibited by conventional diets, are allowed to be consumed up to 12 days (for example, sweet, fatty, starchy foods)
3) Ideally, there should be three meals per day: breakfast, lunch and dinner
4) Portion volumes should be approximately the same in volume, only the set of products changes
5) For lunch, fatty foods are excluded (a maximum of one teaspoon of sour cream / mayonnaise per serving is allowed), bread, berries, fried in butter. You can not combine meat / fish with potatoes and pasta, but you can with rice and buckwheat.
6) For dinner, maximum food restrictions are introduced. You can choose to eat:
- cottage cheese with fruits or vegetables
- meat or chicken
- vegetables with buckwheat or rice
- fruit with yogurt
7) After 6 pm you can drink water (with or without gas), coffee or tea without sugar
8) Of alcoholic beverages, only dry red wine is allowed
9) Be sure to exercise daily, at least for 10-15 minutes.
10) In order for the skin to have time to tighten, you can “help” it. I used coffee scrub and mummy for these purposes in order to make stretch marks less noticeable.
11) You need to weigh yourself every day to understand what foods you gain weight from, and what, on the contrary, you lose weight.
12) Once a week, measure your volumes, in case they start to melt before the weight budges.
13) And most importantly, I chose the right motivation! You need to lose weight not for the sake of someone or some event, but for yourself. It is you yourself who must become that “beloved person” for whom you will try.
14) Don't blame yourself for gaining weight.
What do I do after losing weight:
1) I still don't eat after 6-7 pm. I get uncomfortable with late dinners
2) "Hazards" I now often allow myself throughout the day
3) Every day I do gymnastics for 15 minutes, once a week I devote an hour to it
4) I do coffee scrub not every day, but two or three times a week
5) For lunch, I can mix meat with any side dishes, I often have dinner not only with products from the “allowed list”. At the stage of weight retention, lists become less relevant.
6) I weigh myself daily to make sure I'm not gaining weight
7) I often try to do something nice for myself: buy cosmetics, flowers, in a word - pamper myself. Feeling like you care about yourself helps keep the weight off.
8) I began to move more, and I do it with pleasure. On weekends I try to walk for two or three hours.
9) I always have breakfast, no matter how early I wake up.
10) I began to eat more meat and vegetables, and less grains, potatoes and pasta
11) During the day I prefer rye bread and crackers, but sometimes I eat white bread for breakfast.
12) I never have fasting days for myself, so that they are not followed by "boot"
Remember how fairy tales end? The heroes overcame all obstacles and, holding hands, retired to a joint (by default, happy) life. About what awaits them after a magnificent wedding, the magical story is silent. Now remember how diets for weight loss end. You get rid of excess weight, endure restrictions, and finally, after all the efforts made, you see the treasured figure on the scales, and the jeans of the desired size are easily fastened on the hips. But losing weight and losing weight forever are as different things as a kiss from a prince and family life with this spoiled infant. Simply put, losing weight is much easier than maintaining your weight after losing weight.
This, as a rule, is the lack of all short-term, starvation and extreme diets for weight loss. By resorting to them on your own, you quickly lose weight, but then just as quickly gain weight back, often with a supplement. This can be avoided if you get rid of excess body weight under professional guidance. A good nutritionist will not only help normalize weight, but also explain how to maintain weight after losing weight. But most of us, of course, are fighting extra pounds alone. Therefore, he simply does not know how to properly maintain weight after a diet. And this is no less important and no less difficult than actually losing weight, as well as maintaining health and beauty, despite dietary restrictions.
Why is it difficult to lose weight and not gain weight after a diet?
The original meaning of the diet as a nutrition system in the modern world, and especially in the understanding of many women, has been transformed into a list of restrictions that must be followed for the sake of harmony. And this approach not only fundamentally distorted the essence of a balanced diet, but also harmed the goal itself. Because losing weight with the help of "hungry", that is, based on strict restrictions, diets, often leads to the opposite result, that is, weight gain. It occurs shortly after the end of the diet plan and the return to the usual diet. Accordingly, here you need to look for the root of evil - that is, the cause of weight gain after losing weight.
If you recall the most popular diets for weight loss, distributed by numerous media and whispered by girlfriends, it turns out that most of them are very similar. Despite the dissimilar (sometimes very intricate!) names and a different set of allowed products, they are all very similar. How? Initially, the wrong approach to the work of the body and the metabolism in it. Judge for yourself - here are the main signs of short-term diets and their disadvantages:
- Weight loss rate. The human body is not a balloon that can be “inflated” and then just as quickly let the air out of it. Fat appears and accumulates in the body through complex biochemical reactions, and the reverse process is no easier. Accordingly, it cannot happen any faster. If you torture the body so much that you lose more than 4 kilograms within 1 month, then not only fat, but also muscle tissue “burns out”. And muscles are not only the strength and shape of the body, it is also a “firebox” for calories. Professional athletes consume and expend a lot of energy, not only because they spend it on training. Between workouts, their body's energy consumption is high precisely because the muscles provide a fast metabolism. The more muscle you lose, the slower you will lose weight. But this is not the worst. Muscle tissue is built more slowly and harder than fatty tissue. Therefore, the place of burned muscles is willingly occupied by fat deposits. And with each next fast diet you exacerbate this process. To prevent this, lose weight at a rate of no more than 3-4 kg in the first month and no more than 2 kg in all subsequent ones. From these numbers, calculate the duration of the allowable diet.
- Too few calories. Everyone who loses weight knows that in order to lose weight, you need to create a negative energy balance, that is, consume fewer calories than you expend. Or spending more than consuming, which seems to be the same thing. However, even in such a simple equation there is a catch. It turns out that the metabolism in the body is much more complicated than a simple example of addition and subtraction. There is a so-called "basal metabolism" - this is the energy that your body needs, no matter how many times you wring out in the gym or how many kilometers you ran. Basic metabolism is responsible for vital activity - maintaining respiration, digestion, blood circulation, regeneration and many other processes that occur continuously in the body of any person. On average, the whole body consumes at least 1200 kcal per day. Fat burning, that is, the consumption of energy reserves, is exactly the same vital process. And if the body receives less than 1200 kcal daily, it stops along with the basic exchange. So, if you want to lose weight for a long time, do not try to reduce the diet more than to 1200-1400 kcal (depending on individual parameters) per day.
- Unbalanced nutrition. One word expresses everything that needs to be explained about this point: mono-diets. These are weight loss diets that involve eating one, maximum two or three foods for some time. The buckwheat diet, the chocolate diet, the cabbage soup diet, the grapefruit and egg diet, the coffee grounds… None of them and the like have anything to do with proper weight loss, let alone healthy eating. First, they deprive the body of the nutrients it needs to function. Without protein, muscles are destroyed, without carbohydrates, the mood deteriorates and strength drops sharply, without healthy fats, the skin dries up and hair falls out, and without fiber, the intestines cannot work. Secondly, it is impossible to eat one product for longer than 2-3 days. And during this time, the body loses only water, but not fat reserves. Together with the liquid, the body loses a couple of kilograms (1 liter of water weighs 1 kg), which return immediately as soon as something else enters the stomach, except for what is allowed by the diet. What happens after short-term mono-diets - you already know. Their effect cannot be lasting by definition. In any case, it is impossible to maintain the achieved weight after losing weight on such a diet.
- Breakdown danger. In addition to digestion and burning fat, each person's body performs a more complex activity: the processes of the nervous system. At a simple level, the risk of falling off a monotonous and rigid diet can be explained by psychological fatigue from restrictions and the fact that a losing weight person “misses” high-calorie and tasty foods. But the real cause of breakdowns lies much deeper, so it is much more difficult to cope with it, and even strong willpower does not always cope with such a task. Nervous activity requires not only energy, but also "building materials": minerals, vitamins, etc. With their critical shortage, it gives a signal for immediate replenishment. You feel it as a strong and almost indomitable appetite. And since in order to eliminate the deficit, it takes time to assimilate useful substances, it will not work to limit yourself to a small indulgence. As a result, you neglect the diet in favor of goodies. It was again not possible to maintain weight and maintain the effect of the diet!
Is it possible to lose weight permanently?
The question of how to lose weight and maintain the results of the diet is asked by everyone: both those who are overweight and people who are trying not to lose their already existing harmony. The answer to it depends on how exactly you are going to lose weight. Not how much - but exactly how you will go to the result. If you hope to successfully maintain weight after a sharp weight loss, then the chances of success are extremely small. Therefore, the question needs to be reformulated: how to properly maintain weight after losing weight. Then you can safely count not only on the loss of extra pounds, but also on the fact that they will no longer return to you. And for this you will have to make proper nutrition not temporary, but permanent. Only the transition to a balanced and healthy diet can ensure that the problem of excess weight does not bother you anymore.
How to maintain weight after a diet
To consolidate the result of losing weight and not roll back to the previous parameters, you must choose the right diet. And the right diet necessarily includes recommendations on how to get out of it, that is, how to eat after the end of the diet, so as not to get better again. They are quite simple, and most importantly - universal. No matter how many kilograms you lose, it is important to follow these rules of nutrition after a diet: So the answer to the question of how to maintain weight after losing weight lies in the very approach to this process. And you need to start it in the mind. In order not to get better after a diet, do not chase a quick result. Get ready for a period of weight stabilization and the fact that you will have to follow the rules of nutrition for a lifetime. And further! It is possible that your ideal weight (depending on height, physique, age and health status) does not coincide with how much you want to weigh in your dreams. This means that forced excessive weight loss will always end with a return to large parameters. Therefore, set realistic goals for yourself, even if they do not match your ambitions. Believe me, health and well-being are worth it.