Anyone who has ever dieted to the bitter end knows that creeping obesity has an unpleasant tendency to return - as a rule, a little less than 13 percent of people who have lost weight gain the pounds back within a year.
Why do people gain weight after losing weight?
The main reason that provokes the return of lost kilograms lies in the fact that those losing weight do not believe that they need to continuously reduce the calorie content of their diet.Many people simply look forward to the last day when their diet ends and immediately rush into food, then the lost 4-5 kilograms will soon come back.The fact is that any diet allows for a slight weight loss in the initial stages, as the calories consumed are reduced.
However, this occurs through the loss of water and glycogen, which can then be easily restored.This phenomenon is called rebound weight gain, which means that more weight is subsequently gained than lost.When you lose pounds quickly, your appetite increases, a stress response from the body to dietary restrictions.
A limited, one-component and unbalanced diet represents a real burden on the body, both at a physiological and psychological level, since for many people prone to obesity, food is a favorite means of avoiding problems and diets deprive them of this opportunity.
Each diet makes connections between the body's hormone levels, neurotransmitters and subtle structures of the brain.So, a panic fear of gaining weight due to an extra piece, a ban on favorite foods, ignoring the natural cycle “hunger - nutrition - satisfaction” leads to the fact that a person no longer understands when he is full, the perception of food changes, i.e.
Many who try to lose weight through diets and fasting are faced with the fact that the last planned kilos disappear with practically no effort.This is the so-called “point of view” - a consequence of slowing down metabolism for more economical calorie consumption.The roots of the problem go back to our cave past, when, due to constant food shortages, only those individuals who accumulated fat during times of good nutrition could survive in years of hunger.Since then, our genetic memory has perceived the restriction of food intake as a signal to spend the “fat reserves” more sparingly.Only 10 percent of happy people manage to cope with a problem such as maintaining weight after losing weight with diets.Incidentally, a longer weight loss course than “weekly programs” is required to achieve lasting results.
Important!Doctors testify that repeated cycles of weight loss and gain have a negative effect on the state of the cardiovascular system, provoke strokes, diabetes, gallstones and kidney stones, gout and immune disorders, i.e.
How to lose weight and not gain it back
So, the main question for anyone prone to obesity is: how to lose weight over a long period of time without the excess pounds being put back on the stomach, waist or hips?According to doctors, the main way to prevent a return to previous weight (and even with weight gain) is not to be seduced by express diets that promise weight loss of 5-7 kilos in a week.
You should focus on choosing healthy foods (according to the system of proper nutrition - proper nutrition), give preference to homemade meals over store-bought and semi-finished products, and gradually reduce the number of calories in your diet.In the initial phase, it is recommended to eat the usual food, but in reduced portions.
For additional psychological stimulation to maintain lost weight, it is necessary to weigh yourself regularly and record the results.Nutritionists consider this method to be 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 of it than when trying to maintain thinness and lightness.
Since any diet leads to a slowdown in overall metabolism, the exit is a very important period that determines further eating behavior and the possibility of weight gain after losing weight.At this stage, normal metabolism is restored, so now it is easiest to develop a new eating style and consolidate the weight you have achieved.
For those who decide to follow this advice, nutritionists and psychologists have developed the following recommendations:
- Fall in love with your newfound thinness as a permanent part of your new life.Stop thinking of yourself as a fat and clumsy person.
- Watch what goes into your mouth and avoid excesses (sometimes something “tasty but harmful” is permissible);
- Use the simple “plate sharing rule” that allows you to gently adapt the body to a smaller and more balanced diet.If 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 every meal a small holiday, not disturbed by hustle and bustle, reading books or watching TV - such conditions will imperceptibly bring the moment of satiety closer;
- It is advisable to gradually avoid canned, frozen and fried foods and instead bake, steam or grill them.
- The ideal portion for those who are wondering how to lose weight so that the weight does not come back later should fit into cupped palms, while the side dish takes up a handful;
- Alcohol consumption must be kept to a minimum.absolute sobriety is not necessary, but it should be borne in mind that strong drinks greatly increase appetite;
- It is better not to go to a store or restaurant/café hungry so as not to succumb to the temptation to buy or eat more.
More information.It is undesirable to eat exotic vegetables and fruits (food in general) in large quantities - they can disrupt normal metabolism.
Acquiring new lifestyle habits
Changing your lifestyle is hard work in itself, but the result is worth it because it is not just about the ability to maintain the lost weight, but about the overall improvement in the quality of life.
Almost the most important prerequisite for maintaining your desired weight for a long time is physical activity.This aspect of weight loss is often forgotten.However, this new lifestyle is extremely important for maintaining slimness and a 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: brisk walking, jogging, cycling, inline skating, swimming.
Pay attention!After starting regular exercise, you can gain 0.5 to 1 kg.This is not fat, but rather muscle growth.A healthy habit of leading an active lifestyle is strengthened by gradually abandoning minibuses and instead walking, neglecting the elevator and replacing coffee breaks with drinking water.
Another good habit that, with care, will last a lifetime is reducing portion sizes and switching to healthy foods rather than reverting to a “pre-diet” diet.
Regular consumption of vitamins should also become a habit, as if there is a vitamin deficiency in the body, the metabolism is disrupted.
A properly 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 weight gain?It is necessary to develop a sensible, long-term and optimal nutritional plan that promotes health and longevity.