Anyone who has ever dieted to the end knows that insidious excess weight has a nasty tendency to return - as a rule, just under 13% of people who have managed to lose weight gain the pounds back within a year.
Why do people gain weight after losing weight?
The main reason that lost pounds return is that those who lose weight do not feel that they need to continually reduce the calorie content of their diet.Many people simply eagerly await the last day when their diet expires and immediately attack food, so the 4-5 kilos they lost will soon return.The fact is that any diet allows you to reduce weight a little at the initial stage, as the calories consumed are reduced.
However, this occurs due to the loss of water and glycogen, which are easily replaced.This phenomenon is called rebound weight gain, that is, later on you gain more weight than you lose.When losing pounds quickly, a person's appetite increases, as the body's stress reaction to dietary restrictions.
Limited, single-component and unbalanced diets cause real stress to the body, both physiologically and psychologically, because for many people prone to obesity, food is the preferred way to avoid problems, and diets deprive them of this opportunity.
Any diet forms connections between the body's hormonal levels, neurotransmitters and subtle structures in the brain.Thus, the panic fear of gaining weight because of an extra piece, banning oneself from favorite foods, ignoring the natural cycle “hunger - nutrition - satisfaction” leads to the fact that a person stops understanding 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 through diets and fasting are faced with the fact that the last planned pounds practically do not disappear with any effort.This is the so-called “balance point” - a consequence of the metabolism slowing down for more economical calorie expenditure.The roots of the problem go back to our cavernous past, when, due to constant food shortages, only those individuals who accumulated fat during periods of good nutrition were able to survive the years of famine.Since then, our genetic memory perceives dietary restriction as a signal to spend fat “reserves” more economically.Only 10% of lucky people can deal with the problem of maintaining weight after losing weight through diets.Furthermore, a longer weight loss course than “weekly programs” is necessary to achieve lasting results.
Important!Doctors testify that repeated cycles of weight loss and gain negatively affect the state of the cardiovascular system, provoke strokes, diabetes, gallstones and kidney stones, gout and immune disorders, that is, no matter how hard a nutritionist tries, a 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 anyone prone to obesity is: how to lose weight for a long time without putting the extra pounds back on the belly, waist or hips.According to doctors, the most important way to avoid returning to your previous weight (and even gaining it) is not to be tempted by express diets that promise a loss of 5 to 7 kilos 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 phase, it is recommended to consume your usual diet, but in reduced portions.
For additional psychological stimulation in maintaining lost weight, it is necessary to weigh yourself periodically 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 in the phase of active weight loss there is much more than in attempts to maintain thinness and lightness.
As any diet leads to a slowdown in the general metabolism, leaving it is a very important period that will determine future eating behavior and the possibility of not gaining weight after losing weight.At this stage, normal metabolism is being restored, so it is now easier 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 newly acquired thinness as a permanent part of your new life, stop considering yourself a fat and clumsy person;
- watch what goes into your mouth and avoid excess (sometimes something “tasty but harmful” is allowed);
- use the simple “rule of dividing the plate”, which allows you to smoothly 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 can eat everything;
- make each meal a small holiday, which will not be disturbed by rushing, 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 are wondering how to lose weight so that the weight does not come back later should fit in cupped palms, while the side dish occupies a handful;
- alcohol consumption should be reduced to a minimum;absolute sobriety is not necessary, but it should be remembered that strong drinks greatly increase the appetite;
- It is better not to go to a store, as well as a restaurant/cafe, hungry, so as not to succumb to the temptations 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.
Acquiring new lifestyle habits
Changing your lifestyle habits is hard work for you, but the result is worth it, it's not just about the ability to keep the weight you lose, but the overall improvement in your 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 overlooked.However, this new lifestyle habit is extremely important for consolidating thinness and a new food metabolism.It doesn't have to be a gym or sports section, the main thing is regularity and sufficient physical activity (up to 5 hours a week): brisk walking, running, cycling, rollerblading, swimming.
Pay attention!After starting regular exercise, you can gain 0.5-1 kg, this is not fat, but muscle growth.A healthy habit of leading an active lifestyle will be strengthened by gradually abandoning minibuses in favor of walking, neglecting the elevator and replacing coffee breaks with drinking water.
Another great habit that, with due diligence, will last a lifetime is reducing portion sizes and switching to healthier foods rather than returning to a “pre-diet” diet.
Periodic consumption of vitamins should also become a habit, as when there is a vitamin deficiency in the body, the metabolism is impaired.
A well-selected diet will help you lose extra pounds, but the question always arises: how to maintain weight after losing weight, how to stay slim and stop gaining weight.It is necessary to develop a reasonable and optimal long-term nutritional plan that promotes health and longevity.