Anyone who's ever been on a diet knows that insidious extra pounds have a nasty tendency to come back—as a rule of thumb, just under 13 percent of people who lose weight gain it back within a year.
Why do people gain weight after losing weight?
The main reason that provokes the return of the lost pounds lies in the fact that those losing 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 expires and immediately jump on food, after which the 4-5 kilograms that they lost will soon return.The fact is that any diet allows you to slightly reduce your weight in the initial stage, as the calories consumed decrease.
However, this happens due to the loss of water and glycogen, which are then easily restored.This phenomenon is called repeated weight gain, i.e.subsequently, more weight is gained than lost.With rapid weight loss, a person's appetite increases, as the body's stress response to dietary restrictions.
Restricted, single-component, unbalanced diets cause real stress on the body, both physiologically and psychologically, because for many people prone to obesity, food is a favorite way to avoid problems, and diets deprive them of this opportunity.
Every diet creates connections between the body's hormone levels, neurotransmitters, and the fine structures of the brain.Thus, the panic fear of gaining weight due to an extra piece, banning favorite foods, ignoring the natural cycle "hunger - eating - satisfaction" leads to the fact that a person ceases to understand when he is full, the perception of food changes, that is, the opposite effect occurs: deprivation of food in the form of a passionate need for food.
Many of those who try to lose weight through diets and fasting are faced with the fact that the last of the planned kilos practically do not disappear with any effort.This is the so-called "point of standing" - a consequence of slowing down the metabolism for a more economical expenditure of calories.The roots of the problem go back to our caveman past when, due to constant food shortages, only those individuals who accumulated fat during well-nourished periods could survive the hungry years.Since then, our genetic memory perceives food restriction as a signal for a more economical use of fat "reserves".Only 10 percent of happy people manage to cope with such a problem as maintaining weight after losing weight with diets.For the rest, a weight loss course longer than "weekly programs" 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, provoke strokes, diabetes, gallstones and kidney stones, gout and immune disorders, i.e.no matter how hard the nutritionist tries, the diet cannot be considered an absolutely 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 returning the extra pounds back to the stomach, waist or hips.According to doctors, the most important way to protect yourself from returning to the previous weight (and even increasing it) is not to be tempted by express diets that promise a loss of 5-7 kilograms in a week.
You should focus on choosing healthy foods (according to the system of proper nutrition - proper nutrition), prefer home-cooked meals to store-bought and semi-finished products, and gradually reduce the number of calories in your diet.In the initial stage, it is recommended to consume your usual food, but in reduced portions.
For additional psychological stimulation to maintain the lost weight, it is necessary to periodically weigh yourself and record the results.Nutritionists consider this method more effective than keeping "food diaries" and counting calories.Psychological support from the environment is very important, because at the stage of active weight loss there is much more than in attempts 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, the normal metabolism is restored, so now it is easiest to develop a new way of eating and consolidate the achieved weight.
For those who decide to follow this advice, nutritionists and psychologists have developed the following recommendations:
- fall in love with your newfound slimness as a permanent part of your new life, stop thinking of yourself as a fat and clumsy person;
- be careful what goes into your mouth and avoid excesses (sometimes something "tasty but harmful" is permissible);
- use the simple "rule of dividing the plate", which allows you to slightly adapt the body to a smaller and more balanced diet, when half of the plate is full of plant foods, the other two quarters are full of carbohydrates and proteins, respectively, while you are allowed to eat everything;
- make each meal a small feast that is not disturbed by hurrying, reading books or watching TV - such conditions will 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 baking, steaming or grilling;
- the ideal portion for those who wonder how to lose weight so that the pounds do not return later, should fit in the palms, while the side dish takes up a handful;
- alcohol consumption should be kept to a minimum;absolute sobriety is not necessary, but it should be remembered that strong drinks significantly increase appetite;
- It's better not to go to the store or restaurant/cafe hungry, so that you don't give in to the temptation to buy or eat more.
Additional information.It is not desirable to consume exotic vegetables and fruits (food in general) in large quantities - they can disrupt normal metabolism.
Acquiring new life habits
Changing your life habits is hard work on yourself, but the result is worth it, it is not just about the ability to maintain the lost weight, but about the overall improvement of the quality of life.
Almost the most important condition for maintaining the desired weight for a long time is physical activity.This component of weight loss is often forgotten.However, this new life habit is extremely important to strengthen the slimness and new food metabolism.It doesn't have to be a gym or a sports section, the main thing is regularity and sufficient (up to 5 hours a week) physical activity: fast walking, jogging, cycling, rollerblading, swimming.
Pay attention!After starting regular exercise, you can gain 0.5-1 kg, this is not fat, but growing muscles.The healthy habit of leading an active lifestyle will be reinforced by gradually abandoning vans in favor of walking, ignoring 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 a "pre-diet" diet.
Periodic consumption of vitamins should also become a habit, because with a lack of vitamins in the body, the metabolism is disturbed.
A properly selected diet will help you lose extra pounds, but the question always arises: how to maintain your 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.