Anyone who's ever dieted to the bitter end knows that insidious excess weight has an unpleasant tendency to come back - in general, only 13 percent of dieters regain the pounds within a year.
Why do people gain weight after losing weight?
The return of the lost kilos is mostly caused by the fact that people who lose weight do not think that the calorie content of their diet should be constantly reduced.Many people simply wait for the last day, when the diet ends, and immediately start eating, then the lost 4-5 kilograms will quickly return.The fact is that any diet allows you to lose weight in the initial stage, since the calories consumed are reduced.
However, this is due to the loss of water and glycogen, which can then be easily restored.This phenomenon is called rebound weight gain, meaning that you gain more weight than you lose.When losing pounds quickly, a person's appetite increases, as the body's stress reaction to food restrictions.
A limited, one-component, unbalanced diet causes real stress in the body, both physiologically and psychologically, since for many people prone to obesity, eating is the favorite way to avoid problems, and diets deprive them of this opportunity.
Any diet creates a connection between the body's hormone levels, neurotransmitters and the fine structures of the brain.Thus, the panic-like fear of gaining weight because of an extra piece, banning favorite foods, ignoring the natural cycle of "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: food deprivation in the form of a passionate need for food.
Many of those who try to lose weight by dieting and fasting are faced with the fact that even the last of the planned kilos does not go away with practically no effort.This is the so-called "stance point" - the consequence of slowing down the metabolism in order to use calories more economically.The roots of the problem go back to our caveman past, when due to the constant lack of food, only those individuals who accumulated fat during the well-nourished period during the starvation years could survive.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 cope with such a problem as weight maintenance after dieting.The other "weekly programs" require a longer diet to achieve lasting results.
Important!According to the testimony of doctors, repeated cycles of weight loss and weight gain negatively affect the state of the cardiovascular system, cause stroke, diabetes, gallstones and kidney stones, gout and immune system disorders, that is, no matter how hard a nutritionist tries, the diet cannot be considered an absolutely reliable and safe method to avoid weight loss and weight gain.
How to lose weight and not gain weight again
So, the main question for all people prone to obesity is this: 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 returning to the previous weight (and even increasing it) is not to be tempted by express diets that promise to lose 5-7 kilos in a week.
It is worth focusing on choosing healthy foods (according to the system of correct nutrition - correct nutrition), giving preference to home-made foods over store-bought and ready-made products, and gradually reducing the amount of calories in the diet.In the initial stage, it is recommended to eat the usual food, but in reduced portions.
For additional psychological stimulation to maintain the lost weight, you should weigh yourself at regular intervals and record the results.Nutritionists consider this method more effective than keeping "food diaries" and counting calories.The psychological support of the environment is very important, because there is much more of it in the phase of active weight loss than in attempts to maintain slimness and lightness.
Since all diets lead to a slowing down of the general metabolism, the exit is a very important period that determines the further eating behavior and the possibility of not gaining weight after losing weight.During this phase, normal metabolism is restored, so now it is easiest to develop a new eating style and consolidate the weight you have gained.
For those who decide to follow this advice, nutritionists and psychologists have developed the following recommendations:
- love your new slimness as a permanent part of your new life, don't think of yourself as a fat and clumsy person;
- watch what goes into your mouth and avoid exaggeration (sometimes something "delicious but harmful" is allowed);
- use the "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, while allowing everything;
- every meal should be a small holiday, which is not disturbed by rushing, reading books or watching TV - such conditions imperceptibly bring the moment of satiety closer;
- it is advisable to gradually abandon canned and frozen foods as well as fried foods in favor of frying, steaming or grilling;
- The ideal portion for those who are wondering how to lose weight so that the weight does not come back later, fits in the cupped palm, while the side is a handful;
- alcohol consumption should be minimized;absolute sobriety is not necessary, but it must be remembered that strong drinks greatly increase the appetite;
- It is better not to go to shops and restaurants/cafes hungry, so as not to give in to the temptation to buy or eat more.
More information.It is not desirable to eat exotic vegetables and fruits (usually food) in large quantities - they can disturb the normal metabolism.
Learning new life habits
Changing your lifestyle is hard work on yourself, but the result is worth it, not only in the ability to keep the lost weight, but also in the general improvement of the quality of life.
Physical activity is almost the most important condition for long-term maintenance of the desired body weight.This component of weight loss is often forgotten.However, this new lifestyle is extremely important for the consolidation of slimness and the new food metabolism.It doesn't have to be a gym or sports department, the main thing is regularity and sufficient (maximum 5 hours per week) physical activity: brisk walking, jogging, cycling, roller skating, swimming.
Listen!After starting regular exercise, you can gain 0.5-1 kg, this is not fat, but muscle growth.The healthy habit of an active lifestyle is strengthened by gradually abandoning minibuses in favor of walking, avoiding the elevator and replacing coffee breaks with drinking water.
Another great habit that, with proper care, will last a lifetime is reducing portion sizes and switching to healthy foods instead of going back to your “pre-diet” diet.
The regular consumption of vitamins should also become a habit, since if there is a lack of vitamins in the body, the metabolism is disrupted.
A properly selected diet helps to get rid of extra pounds, but the question always arises: how to keep the weight off after losing weight, how to stay slim and stop gaining weight.A reasonable, long-term optimal nutritional plan should be developed to promote health and longevity.