How not to regain weight after losing weight. How to maintain weight after losing weight and dieting. Is it possible to lose weight forever
If you have achieved your ideal weight - well done! But do not stop there, returning to old habits. Let's figure out how not to gain weight after a diet.
The effects of express diets are often short-lived, as many people tend to resume their eating and physical activity habits after losing weight. If you find yourself gaining weight again, it's time to get active.
How to maintain weight
The key to achieving and maintaining your ideal weight is long-term changes in diet and lifestyle that can last throughout your life.
The following tips will help you maintain your weight:
Eat a low-calorie diet - Low-fat, protein-rich foods in the diet help many people with weight loss. This can be due to the fact that foods rich in protein fill up faster, so you are less likely to want to snack between meals.
Plan ahead- Maintain good eating habits despite changes in your daily life, such as going to a restaurant, weekends or holidays.
Have breakfast - Studies show that breakfast helps people control their weight: you just don't feel very hungry and avoid snacking at a later time.
Stay active -build your own level of physical activity: If you have been walking a lot and constantly, consider continuing like this or starting to run.
Watch your weight - weigh yourself regularly so you can keep a close eye on any changes in weight.
Ask for help - If you have consulted a health professional in the past about weight, start visiting it regularly to get the help and support you need.
Make it interesting - Variety is the highlight of life, so if you feel like you're falling back into old habits, make small changes: buy a new cookbook, take a healthy eating class, or try new exercises.
Set goals for yourself - this can motivate you to stick to a healthy diet and exercise regimen. For example, for what upcoming event would you like to be in your best shape?
What should I eat now?
Typically, the average man needs 2,500 calories a day, and the average woman needs 2,000 per day to maintain her normal weight. If you have been on a low-calorie diet and are now at your normal weight, you will want to increase the number of calories you eat per day. But do it gradually so as not to gain weight again, and remember to be active.
Lose weight even more?
“When we look at people who are successfully losing weight, the lesson is clear,” says Dr. Andrew Brewster, a medical therapist with a particular interest in obesity and weight management. “Combining changes in diet and physical activity is the best method. The most important thing is to change everything gradually, so that you can freely integrate these changes into the usual rhythm of life, instead of making global changes, which you can withstand only for a few weeks and then with great difficulty. "
“You don't have to try to lose weight overnight. Losing even a few pounds can have a significant impact on health, especially for people who are overweight. "
You can find out your normal weight class using our healthy weight calculator. Set realistic goals for yourself. Give your body enough time - the normal range for a kilogram loss is 0.5-1 kg per week.
Moving to useful products
For starters, swap out one high-calorie snack a day for something healthier. For example, you can have a cocktail or fruit for breakfast instead of baked goods.
Or, you might prefer a drink with less fat, sugar, or alcohol, and thus consume fewer calories. For example, change a sweet carbonated drink to mineral water with lemon.
You can learn more about small but healthy changes in your diet by reading about healthy foods. In general, eating less and eating a balanced diet and being more active will definitely help you fight excess weight.
Exercises
When it comes to physical activity, it means that you need to move as much as possible during the day. Adults between the ages of 19 and 64 are advised to do at least 150 minutes of moderate-intensity aerobics - such as brisk walking or cycling - every week.
If you are new to the sport, you need to approach this level of exercise gradually.
Being physically active is an important part of a healthy lifestyle. People who exercise regularly are less prone to many chronic diseases, such as type 2 diabetes, certain cancers, and stroke.
Find out more by getting more active with fitness.
Get used to change
Once you've decided on the changes you want to make in your life, give yourself a little time to get used to them and fit them into the rhythm of your life.
After some time, the body adapts to these changes and you will stop losing weight, and your weight will stabilize. It is very important to remember that if you want to maintain your new, healthy weight, then it is worth constantly making changes in your lifestyle.
“This is where a lot of people stumble,” says Dr. Brewster. “They think the changes they made are no longer working and they go back to old habits. In fact, the change pays off in maintaining your weight. If you give up on them, the old weight will return to you again. "
“Actually, bring these changes to your lifestyle. Do this and your weight will not change over time. If you are still not in shape, think about a few more small changes. "
"This is a step-by-step method that will give you a great chance to achieve your ideal weight and maintain it for a very long time."
Almost everyone wants to lose weight without long diets and exhausting exercises. Of course, you can quickly lose weight at home. For example, our beloved Alla Borisovna Pugacheva has lost weight many times.
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 maintain weight after losing weightThe problem of re-gaining weight is faced by almost everyone who at least once went 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 reasons for re-gaining weight and how to avoid it?
First, a 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. The majority begins to live according to the scheme: I will go on a diet, lose weight, gain again. And so on until he finally gets 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 kinds of diets find that the results from their titanic efforts are becoming more modest each time. And the whole point is that the body is rebuilding itself to a different regime of energy consumption and, in anticipation of the next slimming madness of its mistress, begins to store every fat and every free calorie in order to somehow survive in the harsh dietary times. Therefore, many, even sitting on the next 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, suddenly quits classes, because the subscription has ended. and the desired result has been achieved.
Is it possible to lose weight forever
The fact is that many people 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 permanently. Others are ready to exercise 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 practically no one wants to think that all efforts will go to waste just as quickly if they return to their previous way of life 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 short distance run, but a complete change in lifestyle. If you are not ready for this, you should not even start.
How to lose weight correctly
If you really consciously and purposefully decided to approach the process of losing weight, you should first of all be patient, not grab the first available funds, but carefully and thoroughly plan your daily regimen, diet, physical activity, and calculate the individual rate of calorie intake.
How many calories do you need per day to lose weight
The individual calorie intake per day is calculated using the Harris-Benedict formula. This formula is not suitable for people with strong muscle mass (athletes) and for people with very large excess body fat.
Calculation of the daily calorie intake:
1.RMR(resting metabolic rate or basal metabolic rate). 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 enter the phase of "energy conservation", 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. 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 its current weight.
Sedentary: RMR x 1.2
- Low activity (sports 1-3 days per week): RMR x 1.375
- Average activity (sports 3-5 days a week): RMR x 1.55
- High activity (sports 6-7 days a week): RMR x 1.725
- Very active (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 low 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 at 100-200 calories per day until the daily deficit is 200-300 calories. These indicators will need to be maintained until your ideal body weight... When this happens, you should smoothly move on to calorie consumption 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 grounded, proven in practice and easy to measure is such an indicator as body mass index (BMI)... The body mass index allows you to determine the degree of overweight or underweight.
Determination of body mass index (BMI):
The body weight in kilograms should be divided by the height in meters squared, i.e .:
BMI = weight (kg): (height (m)) 2
For example, a person's weight = 85 kg, height = 164 cm.Therefore, BMI in this case is equal to: BMI = 85: (1.64X1.64) = 31.6.
The body mass index is used to determine the degree of obesity and the degree of risk of developing cardiovascular diseases, 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 | Normal |
| Overweight | 25,0-29,9 | Elevated |
| Obesity I degree | 30,0-34,9 | Tall |
| 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, accordingly, body weight, taking into account all these indicators.
Normal weight(marked in green in the table):
Overweight is shown in yellow, obesity is in red.
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 adhere to the chosen weight loss strategy. But the result will be much more persistent than with rapid weight loss, because the body will gradually rebuild 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 overeat. In addition, many people do not distinguish between hunger and thirst, so instead of drinking they begin to eat and the body gets used to getting water from food. In order to maintain the correct metabolism, it is important to observe the drinking regime: for each kilogram of mass, at least 30 ml of water should be supplied per day.
The ratio of proteins, fats and carbohydrates in the daily diet should be as follows:
1.5 grams of protein + 1.5 grams of fat + 4 grams of carbohydrates per 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 eliminate all easily digestible carbohydrates (the so-called "fast sugar") and replace them with foods containing a large amount of fiber.
You should not give up protein foods, however, you should not completely switch to a protein diet. The fact is that protein, or the so-called " Kremlin diet"It is very harmful to the kidneys. The large amount of purine bases found in meat and other protein products leads to a shift in the pH of the urine reaction to the acidic side, which, in turn, causes diseases such as urolithiasis and gout. Uric acid accumulates in organism, 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).
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 magic story is silent. Now remember how the weight loss diets end. You get rid of excess weight, endure restrictions and finally, after all the efforts made, you see the coveted figure on the scales, and the jeans of the desired size can be 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 is, as a rule, the lack of all short-term, hungry and extreme weight loss diets. By resorting to them on your own, you quickly lose weight, but then just as quickly gain weight back, often with additives. This can be avoided by getting rid of excess body weight under professional guidance. A good dietitian will not only help you maintain weight, but also explain how to maintain your weight after losing weight. But most of us, of course, struggle with 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 the restrictions in the diet.
Why is it difficult to lose weight and not gain weight after dieting?
The original meaning of the diet as a nutritional system in the modern world, and especially in the understanding of many women, has been transformed into a list of restrictions that must be adhered to 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, to weight gain. It occurs shortly after the end of the diet plan and return to the usual diet. Accordingly, here you need to look for the root of evil - that is, the reason for weight gain after losing weight.
If you recall the most popular weight loss diets spread 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 different set of permitted products, they are all very similar. Than? Initially, the wrong approach to the work of the body and the metabolism in it. Judge for yourself - these 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 released from it. Fat appears and accumulates in the body through complex biochemical reactions, and the reverse process is no simpler. Accordingly, it cannot happen faster. If you torture your body so much that you lose more than 4 kilograms within 1 month, then not only adipose tissue, 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 consume a lot of energy not only because they use it in training. In the intervals between trainings, the energy consumption of their bodies is high precisely because the muscles provide a fast metabolism. The more muscle you lose, the slower you will lose weight. But that's not the worst part. Muscle tissue is built more slowly and more difficult than adipose tissue. Therefore, the place of burnt muscles is willingly taken by fat deposits. And with each quick 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 months. From these numbers, calculate the duration of the acceptable 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 spend. Or spend more than you consume, which seems to be the same thing. However, even such a simple equation has a catch. It turns out that the body's metabolism is much more complicated than a simple example of addition and subtraction. There is a so-called "basic metabolism" - this is the energy that your body needs, no matter how many times you do push-ups in the gym or how many kilometers you run. Basic metabolism is responsible for vital functions - maintaining respiration, digestion, blood circulation, regeneration and many more processes that occur in the body of any person continuously. On average, the whole body spends at least 1200 kcal per day. Burning fat, that is, consuming energy reserves, is exactly the same vital process. And if the body receives less than 1200 kcal daily, it is suspended along with the base exchange. So, if you want to lose weight for a long time, do not try to reduce the diet more than up to 1200-1400 kcal (depending on individual parameters) per day.
- Unbalanced diet. One word expresses everything there is to clarify about this point: mono-diets. These are diets for weight loss, involving the use of one, maximum - two or three products for some time. Buckwheat diet, chocolate diet, diet on cabbage soup, on grapefruits and eggs, on coffee grounds ... None of them and the like have nothing to do with either proper weight loss, or, moreover, with a healthy diet. First, they deprive the body of the nutrients it needs to function. Without protein, muscles are destroyed, without carbohydrates - mood spoils and strength drops sharply, without healthy fats, the skin dries up and hair falls out, without fiber the intestines cannot work. Secondly, it is impossible to eat one product longer than 2-3 days. 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 other than what is allowed by the diet enters the stomach. You already know what happens after short-term mono-diets. Their effect cannot be permanent by definition. In any case, it is impossible to maintain the achieved weight after losing weight on such a diet.
- Danger of disruption. In addition to digestion and burning of fats, every 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 reason for failures lies much deeper, so it is much more difficult to cope with it, and even great willpower does not always cope with such a task. Nervous activity requires not only energy, but also "building materials": minerals, vitamins, etc. In case of 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 nutrients, it will not work to be limited to a small indulgence. As a result, you skip your diet in favor of goodies. Again, it was 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 your weight after losing weight dramatically, 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 switching to a balanced and healthy diet can ensure that the problem of excess weight does not bother you anymore.
How to maintain weight after dieting
To consolidate the result of losing weight and not roll back to the previous parameters, you must choose the right diet. And the correct 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, they are universal. No matter how many kilograms you lose, it is important to follow these nutritional rules 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 your mind. In order not to gain weight after a diet, do not pursue a quick result. Get ready for the period of weight stabilization and for 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 violent excessive weight loss will always end with a return to large parameters. Therefore, set realistic goals for yourself, even if they don't match your ambitions. Believe me, health and wellness are worth it.
Everyone who tried to return the gracefulness of their forms to their body faced a problem: it is not so difficult to lose extra pounds, how to keep the result and not gain weight again. This is because a person, as a rule, returns to his usual way of life, but this regime at one time made the body gain excess weight. Experienced nutritionists have found ways to maintain the results after losing weight.
Is it possible to maintain weight after dieting
The human body is equipped with defense mechanisms that allowed our ancestors to survive in the wild. For example, the accumulation of fat reserves in the body in case of crop failure or hunger. The mechanism starts at the very first hints of the impoverishment of the usual diet. This is why the body's normal response to weight loss is a virtually permanent feeling of hunger, which persists even after the diet is over.
As a result, a person very quickly returns to their previous volumes and may even additionally recover. How to maintain weight after losing weight? If you follow just a few rules, it will be easy to control it. The main thing is to follow them strictly and consistently. Otherwise, any diets, fasting and other methods will be in vain - keeping the weight at the same level will not work.
How to maintain weight after losing weight
A person's weight depends not only on the contents of the plate, but also on many indirect factors. For example, sleep patterns, degree of physical activity and even emotional state. However, there is a main rule: the end of the diet is not a reason to indulge in gluttony and idleness. You will have to work on yourself constantly, then simple principles of self-control will quickly become a habit and turn into a norm in life.
Maintaining emotional balance
Nutritionists have found that psychological discomfort is the most common cause of overeating that leads to excess volume. This means that the number one answer to the question of how to maintain weight after losing weight is to take control of your own experiences. First of all, you have to stop "seizing" the problem. For clarity, you can hang motivational pictures and inscriptions on the refrigerator, which will serve as an emotional "stop-tap".
The best way to deal with stress is to vent your emotions. You can shout heartily, "beat" the pillow, cry out. This will keep your hunger attacks under control. If this approach turns out to be ineffective, a course of multivitamins can support the body in the fight against negativity - they are available at any pharmacy. Some women benefit from antidepressants, but experts consider their use as a last resort.
Switching to proper nutrition
There are several simple rules on how to maintain weight after losing weight by balancing the diet:
- Give up semi-finished products and fast food. Such food impairs intestinal motility and increases cholesterol levels.
- The main meal during the day is breakfast. It should be dense, and in the morning you can afford almost anything, including sweets: the carbohydrates eaten in the morning burn almost completely.
- Proper nutrition does not mean a complete rejection of desserts. You can afford marshmallows, marmalade, dark chocolate. The only thing you have to say unequivocally "no" is baking.
- Try to eat a little, but often - 5-7 times a day... Between main meals, it is advisable to snack on healthy foods: fruits, candied fruits, nuts, low-fat cottage cheese, etc.
- Give preference to protein foods. It satiates well, dulling the feeling of hunger that is characteristic after leaving the diet. Dairy products, hard and soft cheeses, seafood, fish, eggs are rich in protein.
Sports activities
Exercise suppresses hunger while helping to burn extra calories, but how can you keep your weight on the same level if your schedule doesn't allow you to regularly go to the gym or go to fitness? It is necessary to devote time to training at least once every five days. Exercises for the abdominal muscles, jumping rope, squats, gymnastics are effective. Swimming and dancing will also make you lose weight.
Healthy sleep
Normalizing sleep and wakefulness is one of the simplest ways to maintain weight after losing weight. During rest, somatotropin is produced - a growth hormone that speeds up metabolism. In order for the body to have time to produce it in the required volumes, it is advisable to go to bed no later than ten in the evening. To cope with possible insomnia will help: a half-hour walk before bedtime, a little physical activity (you can, for example, shake your abs) or a cup of green tea.
- In order to consolidate the acquired forms for a long period, it is important to consider the balance between the amount of energy expended during physical exertion and the calories obtained from food. Simply reducing your portions will not help you maintain weight after dieting. The secret to success is to increase energy expenditure while reducing the number of calories from food.
- Refrain from drinking alcohol: it irritates the stomach lining, spurring appetite, and reduces self-control.
- Drink plenty of water. Recommended daily volume by nutritionists: 2.8 liters - in summer, 2.5 liters - in winter. Water, filling the stomach, reduces appetite, speeds up metabolism, removes toxins from the body.
Video
Every losing weight woman has faced such a problem in her life: the difficult path of gastronomic deprivation has been passed, the results have been achieved, and it would only remain to enjoy your new body, but there is a risk of gaining all the lost pounds.
This is an ordinary and absolutely normal situation, since each organism reacts to getting rid of fat deposits quite aggressively, it tries to return everything that it stored so carefully and with which it had to say goodbye. However, it is possible to avoid such an outcome if you take into account the peculiarities and switch to proper nutrition.
Gaining excess weight after losing weight occurs primarily due to the fact that we do not understand what the essence of the diet was. A special nutrition system helps to say goodbye to extra pounds, but it is also designed to develop healthy eating habits for those who are losing weight, which in the future will help keep the figure in shape. This means that at the end of the process of losing weight, it is strictly forbidden to pounce on cakes, sausages and other dishes harmful to the body, they should appear in the diet in very small quantities no later than we are sure of weight stabilization.
It is especially difficult to "freeze" the weight at the mark at which it was after losing weight, it will be for those who often practice diets.
Remember, our body is a very complex and intelligent mechanism, it has the ability to memorize every "hunger strike" and always prepares for it in advance.
This means that any new attempt to lose weight will be given with more and more difficulty, the accumulated kilograms will not go away quickly and irrevocably. They, like persistent guests, will try to stay with you as long as possible, and then immediately come back. To prevent this from happening, you do not need to follow diets often, it is better to choose a rational method for losing excess weight and keep the results obtained.
Weight regulation and stabilization
According to nutritionists, losing weight without returning is possible only with the help of balanced nutrition systems. However, after the diet, you should not relax, because you have only gone halfway and the achievement of the main goal - to keep the results obtained - is still ahead of you. In order for excess body fat not to appear in problem areas, you need to follow simple rules:
A smooth exit from the diet
For those who do not know how not to gain the lost pounds, you need to understand that the first day after the diet is not a feast for the whole world, but only a new stage of the weight loss program.
You need to return to the usual diet very smoothly, every week increasing the calorie content of dishes by about 150-200 units, but no more. Keep in mind that these calories should include healthy foods, such as vegetable proteins, dairy products, cereals, fruits and vegetables.
Calorie counting correctly
In order to lose weight, you constantly cut your daily calorie intake, their intake was less than the expenditure. This is the main reason for weight loss. However, our body in this mode begins to use energy very economically, therefore, the metabolism slows down.
So that after a diet, each new calorie does not turn into fat at the waist, make up your menu according to such a simple formula: with a sedentary lifestyle, 1 kg of body weight accounts for 25 kcal, with regular training at least 3 times a week - 30 kcal, with constant intense physical activity - 35 kcal.
Sports to stabilize your weight
To consolidate the weight indicators obtained on a diet, do not neglect sports. This does not mean that you need to immediately run into the gym and lift dumbbells, on the contrary, power loads will be irrelevant in this situation, therefore it is best to replace them with cardiac ones. Try to walk for at least 30 minutes every day, do exercises in the morning, jump rope, go jogging, or devote 45 minutes a day, 3 times a week to an exercise bike. This will help not only speed up your metabolism, but also tighten your muscles and skin.
During exercise, you can put on weight up to a kilogram. Do not be discouraged or nervous, this is normal and is a consequence of gaining muscle mass, not fat.
Food pleasure
Food should not only be good for your health and shape, but also tasty. It is for this reason that nutritionists recommend experimenting with recipes, trying new combinations, eating in a relaxed atmosphere and enjoying it. Twice a week in the morning, you can pamper yourself with high-calorie foods, but not more. This will be an excellent psychological relief for you and will help you go further towards achieving your goals.
This is also a completely normal phenomenon, without which it is impossible to determine your ideal daily calorie content of food. By increasing the energy value of meals every week by 150-200 units, you will check your body for the ability to process all received food into useful energy. When you hit the limit, a few grams may come back, but that's not a problem. You will need to remember the number of calories that is optimal for you, cut back on your diet, and after losing weight, simply do not overeat. With this approach, weight does not return, and you forget about problems with it forever.
What and how to eat to always stay in shape
After a diet, eating habits should be your foundation. Do not forget that you should not starve in any case, you need to eat 4-5 times a day so that our metabolism does not slow down. During the introduction of the following products into the diet gradually:
Remember that fast food, cakes, canned food, smoked meats and other unhealthy dishes are still not advisable to eat, but you can pamper yourself with them 2 times a week. Do not forget about the sense of proportion, if you decide to eat pizza, then 1 slice, not 5. The same goes for alcohol. You can drink 1 to 2 glasses of dry white wine, but try to avoid strong alcoholic drinks as they whet your appetite and slow your metabolism.
To keep your diet balanced, nutritionists recommend a very simple and fun method. You take your usual meal plate and divide it into 4 parts. Fruits and vegetables should occupy two quarters, proteins and one quarter - carbohydrates. This approach will help you constantly monitor your diet.
Approximate food menu after diet
