Is it possible to lose weight and at the same time not get crazy? You can, you just have to change your way of thinking and attitude. Many people make a very big mistake. Not seeing weight effects after a month or two, they begin to exercise even more and eat even less, still wondering why nothing changes? The human body has one goal – to survive.
If we give it too little food, it slows down its work, starts to store food and is afraid that it will not get any more soon; it works with a completely different effect than we could expect. It seems to us that we know how weight loss affects the body, but do we really understand this concept?
Being on a reduction diet, you do not have to walk around hungry all day, you do not need to have little strength, be lethargic, eternally tired, bad and embittered. A properly arranged diet can bring us a lot of joy and happiness, large amounts of energy and desired effects. So if we ask ourselves why weight loss is so difficult, let’s change the diet, because it means that it’s not completely good for us. The diet can be tasty, pleasant and delivered in the right amount for our body, but you have to individually choose it for your needs.
So how do we rationally approach the subject of weight loss?
If we wonder why the weight is standing, we must consider the issue of our weight loss to the prime factors, because perhaps at some point we make a mistake. First of all, we must exclude the presence of diseases. Often, the main culprits are diseases, including, for example, metabolic or hormonal disorders. So before we start to lose weight, it’s better to do basic research to make sure that everything is fine with our body. If the results are good, we continue to look at our diet, training, regeneration as well as our attitude. In fact, everyone, even the smallest detail and element is important here. For most people, the problem is the diet, because we don’t really eat or eat very little, which makes the body stores food to be able to use them for a rainy day.
If we do not know how to compose a diet, it’s definitely worth to go to a dietician who will write us a diet tailored specifically to ourselves. However, if everything is good in the diet, training is the next element. We don’t always approach them correctly, we often do too much exercise and we do not have time to regenerate, our body is not functioning properly, because it’s simply overtired. Sometimes, even the smallest element is important, so if we do not see the reasons why we do not lose weight, it’s worth using the help of a dietician or trainer at the gym. When it comes to weight loss, we need to know what to eat and how to eat, what to practice and how to exercise in order to achieve what is our priority.
And what if I keep losing weight, and stop abruptly?
This is the most normal process. Often, it happens that we lose weight and everything seems to go in the right direction, until suddenly after 3 – 4 weeks, the weight stays in place and does not budge. In such cases, it’s enough to slightly reduce the caloricity and increase the intensity of exercise, and the weight will certainly continue to go down.
Worse in a situation when this weight ceases to decline later, because then the body begins to defend itself, focusing on the option of survival. Metabolism slows down, the production of many hormones is inhibited, the spontaneity of physical activity decreases, apathy and reluctance to exercise increases. The main hormones responsible for fat loss in the body are leptin and grelin, which are responsible for hunger and satiety. So what to do in a situation when this state has just caught us? How to speed up metabolism and burn body fat again? It’s worth looking at the so-called „snacking”, so in one day we focus on increasing the calorific value of our meals, but in the form of carbohydrates. This way, the information reaches the brain that the body has food, so it can turn the metabolism and burn more fat. Such a day can be added into the diet every 4 – 10 days, depending on how much body fat we’ve burned. The more weight we’ve lost, the more often we can afford to have this day in our diet.
And if, despite the changes, the weight is still in place, it’s time to bring the metabolism to order. So we should let go for 6 – 10 weeks diet and weight loss and return to old habits, but of course in the measure. We reduce the number of workouts, increase the amount of calories slowly, but not drastically, so that we do not achieve the yo-yo effect. When our figure is revived, then we can start a new reduction. A very important rule is that we should not be on the reduction for longer than three months. If we have more fat to burn, then we can interweave the diet and put three months of reduction and six weeks of increasing calories, so that all metabolic functions can be restored.
What are caloric rotations?
Being on the subject of diet and the impossibility of further weight loss, it’s definitely worth considering the issue of caloric rotation. What are they? This is a method to overcome stagnation in weight loss. It involves the division of days into high-calorie, medium-caloric and low-calorie. On low calorie days, the body burns the most, and in these high-calories activate hormones suitable for work. When it comes to training, it’s best to train intensively when we eat more, and on non-workout days eat smaller amount of calories, but it does not always work. If we have a set training schedule for the entire week, and we will eat for example a lot on Monday, an average amount on Tuesday, not much on Wednesday and Thursday a lot again and so on, these training days will change, and so we will lead to shocking our body, which will result in a positive effect on our appearance.
It’s not easy to be on a diet and it’s not easy to maintain a worked out figure. However, if you like, you can look great for almost the whole year. You just need to remember that after the end of the weight loss period, increasing the calories should not be drastic, but very slow. And there is nothing to worry about the gentle increase in weight, because it’s water that begins to accumulate in the muscles.