Anyone who has ever followed a diet to the end knows that insidious excess weight has an unpleasant tendency to return - as a rule, just under 13% of people who have successfully lost weight regain weight within a year.
Why do people gain weight after losing weight?
The main reason why lost pounds come back is that those who are losing weight do not feel that they need to continually reduce the calorie content of their diet.Many people simply look forward to the last day when their diet expires and immediately pounce on food, and then the lost 4-5 kilograms will soon return.The fact is that any diet allows you to slightly reduce weight at the initial stage, since the calories consumed are reduced.
However, this occurs due to the loss of water and glycogen, which are then easily restored.This phenomenon is called rebound weight gain, meaning that subsequently, more weight is gained than lost.By rapidly losing pounds, a person's appetite increases, in response to the body's stress from dietary restrictions.
Limited, single-component and unbalanced diets cause real stress for the body, both on a physiological and psychological level, because for many people prone to obesity, diet is a preferred way to avoid problems, and diets deprive them of this opportunity.
Any diet makes connections between the body's hormonal levels, neurotransmitters, and subtle structures in the brain.So, a panic fear of gaining weight from an extra piece, denying yourself favorite foods, ignoring the natural cycle "hunger - nutrition - 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: 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 kilograms practically do not disappear without any effort.This is called the "breakpoint" - a consequence of slowing down metabolism for more economical calorie expenditure.The roots of the problem go back to our underground past, where, due to the constant lack of food, only individuals who accumulated fat during periods of good nutrition could survive during hungry years.Since then, our genetic memory perceives food restriction as a signal to spend fat “reserves” more economically.Only 10 percent of lucky people manage to cope with such a problem as maintaining weight after losing weight through dieting.For the rest, a weight loss course longer than “weekly programs” is necessary to obtain lasting results.
Important!Doctors testify that repeated cycles of weight loss and gain negatively affect the state of the cardiovascular system, cause 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 keep it off again
So, the main question asked by anyone prone to obesity is: how to lose weight sustainably without putting the extra pounds back on the stomach, waist or hips.According to doctors, the most important way to avoid a return to the previous weight (and even an increase) 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 homemade meals to store-bought and semi-finished products and gradually reduce the number of calories in your diet.At the initial stage, it is recommended to consume your usual food, but in reduced portions.
For additional psychological stimulation aimed at maintaining lost weight, it is necessary to weigh yourself periodically and record the results.Nutritionists consider this method more effective than keeping a “food diary” and counting calories.Psychological support from the environment is very important, because at the stage of active weight loss it is much more important than in attempts to maintain slimness and lightness.
Since any diet leads to a slowdown in the overall metabolism, getting out of it is a very important period that will determine the further course of eating behavior and the possibility of not gaining weight after losing weight.At this stage, normal metabolism is restored, so it is now easier to develop a new eating style 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 new slimness 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 excess (sometimes something “tasty but harmful” is allowed);
- use the simple “rule of dividing the plate”, which allows you to gently 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 are allowed to eat everything;
- make each meal a small celebration that is not 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 cooking in the oven, steam or grill;
- the ideal portion for those who are wondering how to lose weight so that the weight does not return later should fit in the cupped palms, while the side dish takes only 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 the appetite;
- It is better not to go to the store, as well as to the restaurant / cafe, to be hungry, so as not to give in to the temptation to buy or eat more.
Additional Information.It is undesirable to consume exotic fruits and vegetables (foods in general) in large quantities - they can disrupt normal metabolism.
Acquire new lifestyle habits
Changing your lifestyle habits is hard work on yourself, but the result is worth it, it is not only about the ability to maintain the lost weight, but also about the overall improvement in the quality of life.
Physical activity is almost the most important condition for staying at the desired weight for a long time.This component of weight loss is often forgotten.However, this new lifestyle habit is extremely important for consolidating slimness and a new food metabolism.It does not have to be a gym or sports section, the main thing is regularity and sufficient physical activity (up to 5 hours per week): brisk walking, jogging, cycling, rollerblading, swimming.
Be careful!After starting regular physical activity, you can gain 0.5-1 kg, this is not fat, but muscle growth.The 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 good habit that, with due diligence, will last a lifetime is to reduce portion sizes and switch to healthy foods, rather than reverting to a "pre-diet" diet.
Periodic consumption of vitamins should also become a habit, because in case of vitamin deficiency in the body, metabolism is disrupted.
A well-chosen diet will help you lose extra pounds, but the question still arises: how to maintain weight after losing weight, how to stay slim and stop gaining weight.It is necessary to develop a reasonable, optimal long-term nutritional plan that will promote health and longevity.