Losing weight is still half the battle. It is important to maintain the result. According to statistics, only 20% of people are able to maintain weight after losing it. Many people go in circles for years - dieting, gaining weight, losing weight again, and gaining weight back again. Fortunately, this can be avoided if you use proper nutrition planning, know the mechanisms of weight gain, and use simple but scientifically based tips that will help you stay slim. take advantage of them, develop a strategy for maintaining your new weight, and you will definitely achieve your goal
Why do people gain weight
Usually those who make typical mistakes get better after weight loss diets:
- a diet that is too strict and unsuitable for life . For most compatriots, keto or paleo are good as long as there is a relatively high income. When the resource runs out and carbohydrates have to be returned to the diet, such people gain weight. There are also more prosaic reasons not related to finances. The diet may simply be unsuitable for life. It is unlikely that somewhere on vacation you will be served only fish and green vegetables. And it is unlikely that you will be able to eat strictly according to your restrictive diet at banquets, on business trips and on holidays. Diets that completely exclude carbohydrates and are based on organic products cannot be considered harmful, but the results from them are often uncontrollable precisely for reasons related to a person’s lifestyle;
- wrong attitude . Many suffer from the wrong mental attitude, viewing diet as a quick way to achieve their goal. They either lose weight for the holidays, or lose weight for the New Year, but after that there is a feast and a return to their normal diet. Such people do not understand that diet is a long-term project that needs to be maintained;
- inability to maintain dietary habits . There are weight loss methods that require us to eat fresh meals all the time, or eat during some “window” of time, which are difficult to maintain outside the home, for example, on vacation. But such diets do not develop more important habits. They only ensure a reduction in the “incoming” of calories by refusing to eat at a certain time, but do not teach a person to eat a balanced and healthy diet the rest of the time.
Consider healthy habits that will help you maintain weight.
Life after losing weight. How to always keep your weight normal
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Hurray, it's done! The scales show the cherished number, and a slender beauty smiles from the mirror - even now on the cover of a magazine. So, now you can throw your sports uniform into the farthest corner, gorge yourself on cakes and feast on fried potatoes at one in the morning? But no - it is important not only to lose weight, but also to always keep it normal.
According to research, only 10 out of 100 people who lose weight manage to maintain the result for a year, and only 5 for two years. And a third of women regain one and a half times more weight than they lost during the diet. The question of how to keep your weight normal after losing weight is no less, if not more important, than the question of “how to lose weight.”
Why do the kilograms come back?
Firstly, the law of homeostasis. Our body strives for consistency in everything - be it temperature, the amount of oxygen in the blood, or weight. If the body considered 85 kilograms the norm for several years, then it is foolish to hope that in a couple of months the body will get used to a weight of 55 kg. This is especially noticeable with sudden weight loss. All fans of express diets are familiar with the swing effect.
Secondly, the law of conservation of energy. If we start eating more and moving less, then our body receives excess energy, which it happily stores for a “rainy day” in the form of our “tenderly beloved” fat. But a slim person needs fewer calories than a fat person, don’t forget about it.
Thirdly, there are psychological reasons, the main one of which is weakening motivation. The coveted figure has been achieved, which means you can relax a little - skip workouts, allow dietary irregularities. We seem to forget that the tendency to be overweight is not a disease, but a genetic program; it cannot be cured. But we have the power to keep our weight under control. Stabilization of body weight takes one and a half to two months and a return to previous habits or breakdowns during this period reduce all efforts made to nothing.
Unfortunately, many people who have lost weight return to their previous weight (or even gain more), precisely because they are not ready to work on maintaining the achieved result. This work will be especially difficult for those who have lost excess weight with express diets: they take little time, the body does not have time to get used to doing with little, and at the same time it spends a lot of resources. And also sweets that I dream about at night. All this leads to the fact that we return to old habits of snacking on the run, overeating, eating unhealthy foods and overeating at night. And as a logical result, we get the returned kilograms. But those who have lost weight slowly and according to the rules should not relax - overeating and harmful foods are dangerous for everyone.
As we can see, maintaining weight after losing weight is a very important job, for which it is better to tune in while still “on the shore” in order to avoid unnecessary disappointments, dissatisfaction with oneself, resentment and running in a vicious circle of diet-gluttony-diet. Healthy eating is a choice for life. And if you are not ready to part with rich, fatty dinners and late-night snacks, then it’s better not to start.
Your strategy in a new body
In fact, in order to keep your weight at the same level, you need to do the same as when losing weight - watch your diet, don’t forget about physical activity, and take care of your skin. You have come a long and difficult way to achieve your dream figure, and now you have to maintain it. This work requires a lot of willpower, but it is pleasant work, for the sake of the most important person - yourself.
Stick to the same calorie intake as when losing weight. If it is very difficult, you can add something (you can even sweet) within 150-200 calories, but be sure to track changes on the scale, you may have to give up this supplement. By the way, if these are sweets, then eat them with breakfast.
Plan your meals in advance, develop a menu. Our lives become much easier when we have a plan. And this also applies to a slim lifestyle. You can select several options for breakfast, lunch, dinner and snacks and combine them in any order. You will always know what to buy in the store and how long the cooking will take.
Eat all food groups. The diet must contain the nutrients, vitamins and minerals necessary for normal life. The exclusion of any group leads to a lack of essential substances. To get them, the body sends a signal of hunger, and we are very likely to overeat.
Make sure that your kitchen always has fruits and vegetables, lean meat and seafood, eggs and dairy products, different types of cereals, berries, nuts, and dried fruits. The more choice, the less likely it is that you will want something that is not entirely healthy.
Stick to the same eating style every day. The menu and calorie content on weekdays, weekends and holidays should not differ much, then you will be able to avoid weight fluctuations and will not have to resort to the next point.
Fasting days. If, nevertheless, you could not (or did not want) to restrain yourself at the corporate party and you overate, do not be upset. The next day on apples or kefir will help the body get rid of the consequences of the banquet, and will also prevent you from breaking away from your chosen diet.
Eat right! Always eat while sitting (but not at the computer or TV), eat slowly, enjoying every bite. Stop eating when you reach a feeling of moderate satiety (that is, a slight feeling of hunger).
Exercise stress. According to research, exercise is the first candidate to be removed from our to-do list today when we reach our goal weight. But sport not only burns excess energy, but also helps control appetite and makes your figure not just thin, but slender. Don't allow yourself to miss training for more than a week.
Personal care. Self-massage of the abdomen and thighs, coffee and sugar scrubs, baths with sea salt and aromatic oils are not only pleasant, but also useful procedures. You should not give them up at the weight maintenance stage.
Love the new you. There’s nothing better than feeling slim, right? Then why do you need this candy?
Author: Olga Popova
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Rules for slim people
(512, today)
Exercise often
Exercise is either considered the cornerstone of weight loss programs or criticized as an unnecessary element. But they speed up metabolism, which means they help maintain a consistently high calorie expenditure and maintain new weight.
Many people, having lost weight, quit training, but this is not right. This strategy almost always leads to failure, because a person with a lower body weight burns fewer calories and needs to increase his consumption just to maintain weight.
Important : you should not constantly do “metabolic” or circuit training for weight loss in order to maintain weight. It makes sense to stick to a more balanced training program. For the average person, developing strength should be a priority. Basic multi-joint exercises help solve the problem.
What to do if a person is not athletic at all and has lost weight solely through diet? These people should increase their daily activity - walk 10 thousand or more steps a day, give up short trips by car, and spend more time actively and in the fresh air.
Why is it harmful to lose weight suddenly?
If you want to get rid of extra pounds, but leave your lifestyle unchanged, you will have to face many negative consequences. And the most annoying thing is that with very serious efforts, the result will be temporary: subcutaneous fat will again take its place on the stomach, hips and other problem areas of the body. Today there are many techniques that will really help you get rid of ten to fifteen kilograms in a month, but do not rejoice prematurely. After unhealthy extreme weight loss, the weight comes back, and even brings “friends” with it, and we will explain why this gain occurs.
The fact is that with significant restrictions in food, which mean a deficiency of nutrients for normal life, the body finds itself in a state of stress. A natural reaction to “bad times” is a slowdown in metabolism - in such a situation, the body seeks to make an energy reserve. And this is nothing more than subcutaneous fat.
And as soon as you achieve the result and start eating as usual again, the volume will also return, and even become even more magnificent than before the diet. This is a natural protective mechanism that increases the chances of survival in difficult conditions.
If the technique implies that you will constantly feel hungry, metabolic processes will certainly begin to slow down. This is especially true in winter, a period when everything in nature is focused on saving resources and energy.
Nutritionist advice:
Recommendations on how to maintain normal weight after losing weight contain 3 key recommendations: a comfortable pace (lose no more than 4-6 kg per month), frequent meals, a balanced menu. But diet changes are not just for the period while you are losing weight, but forever. Your slimness will be with you as long as you practice conscious healthy eating.
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A sharp change in body weight can lead to another negative consequence - loose, sagging skin. The skin is elastic and able to adapt to new shapes even with significant changes. But for this, several conditions must be met:
- lose weight slowly;
- eat foods with high nutritional value - your daily menu should have the correct balance of fats, proteins, carbohydrates, as well as microelements and vitamins;
- lead an active healthy lifestyle, regularly spend time in the fresh air, move, go to the gym.
You cannot completely give up carbohydrate foods or lipids, this will not lead to a good result. On the contrary, after such aggressive weight loss there will be a long period of recovery. Vegetable oil and fatty fish contain fat-soluble vitamins, as well as acids involved in tissue regeneration, maintaining youth. A completely low-fat diet will make you look emaciated and sickly, and your skin will be susceptible to premature aging. Without carbohydrates, you will be left without energy, your body's endurance will decrease, which will not allow you to train productively. In addition, cereals, legumes, and pasta made from durum wheat provide a long-lasting feeling of fullness, protecting you from the temptation to succumb to hunger and eat cookies or chips.
In addition to aesthetic problems, more serious ones may arise: metabolic disorders, pathologies of internal organs (kidneys, gastrointestinal tract, brain). The risk of depression and depression also increases, performance and ability to concentrate decrease.
If you don’t want to wonder how to get your period back and why your hair falls out after losing weight and want to avoid many health problems, you need to do without extreme methods. Get rid of excess weight gradually, without discomfort, hunger and stress. The specialists at Elena Morozova’s clinic will help you become slim for life, not just for a couple of months. And the pace of transformation is not the last factor.
Have breakfast every day
Scientists have concluded that those who eat healthy breakfasts at home more often are less likely to gain weight after dieting. Most of those who were able to maintain a loss of 14 kg ate breakfast. However, this may be an individual preference. Many people do not eat breakfast, but meet their calorie and macronutrient needs.
Recently, diets that are built around a hearty lunch and dinner and a rather modest breakfast have become very popular. They are also effective for weight loss and weight maintenance. Therefore, each person must decide for himself what is closer to him.
Important : those who obviously overeat at lunch should not skip breakfast. A person whose condition is not affected in any way by skipping breakfast, and who does not feel like eating in the morning, may well skip the first meal.
What do you get after surgery?
Weight loss after bariatric surgery
Bariatric surgery is the first and main step towards final weight loss and improving the quality of your life! This is the door to a new life, in which much will seem incomprehensible and unfamiliar.
To facilitate the weight loss process, you must clearly understand how weight loss processes work after a particular bariatric surgery.
The whole life after surgery is divided into two stages:
Stage 1 – the process of losing weight.
This stage lasts 1.5-2 years. Accelerating this process is dangerous, since it is the smoothness of weight loss that allows the body to properly rebuild its metabolism. The optimal speed for losing excess weight is 1 kilogram per week.
Stage 2 - stabilization of the achieved weight loss.
Losing weight after gastric bypass surgery
During the first 3-4 months, losing excess weight will take place without much effort and quite quickly. You will see impressive results (minus 15-30 kilograms) within a month after leaving the clinic.
This effect is explained by the fact that the body has not yet adapted to the new relationships of internal organs, so it very easily gives up all its energy reserves.
Over time, the anastomoses heal, discomfort while eating disappears, and the patient gets used to a new pattern of eating behavior. At this stage, weight loss slows down.
Remember: the fewer extra pounds, the more difficult it is to part with them.
There is no need to worry - you will still be a winner in the fight against excess weight.
By the end of the first stage, the metabolic process will use up the entire fat reserve in the body, and the weight will stabilize at a level slightly above normal (it is quite possible that it will be able to reach normal).
Weight loss after gastric sleeve surgery
After this operation, approximately the same thing happens as after gastric bypass.
A distinctive feature of the 1st stage after gastroplasty is difficulty in passing food in the first weeks after surgery.
For the first month after discharge, patients are forced to follow a diet consisting of liquid and puree foods. But it is in these first months that the most significant and noticeable weight loss occurs.
The patient can control and even increase the process of losing excess weight. By giving up high-calorie and energy-dense foods (chocolate, sweets, butter, fats), you help speed up weight loss.
Regular but reasonable physical activity has the same positive effect. Swimming in the pool (30 minutes each) or jogging are great options.
Physical activity is the best regulator of metabolism given to us by nature.
Losing weight after gastric band surgery
The process of weight loss after gastric banding directly depends on the procedures for adjusting the band, which you can read about in a separate article.
Benefit for health
In addition to losing weight and curing obesity, there is a significant improvement in overall health:
- Blood cholesterol levels are normalized in 70%
- In 23%, complete normalization of blood fat levels
- Hypertension is cured in 43%
- 73% reduced risk of cardiovascular disease
- Reduces stress on joints by 81%
- 57% complete recovery from depression
- In some cases, patients are cured of severe migraines
- Intracranial hypertension is curable in most cases
- Gastroesophageal reflux disease is cured in 87%
- In most cases, non-alcoholic fatty hepatosis is cured
- COPD is curable in most cases
- 82% cure for asthma attacks
- 85% cure rate for obstructive sleep apnea
- 82% cure for urinary incontinence
- 48% cure rate of polycystic ovarian syndrome
- 60% remission of type II diabetes
- 89% reduction in risk of death
- 78% remission of metabolic syndrome
- 34% increased chance of pregnancy
- Significant improvement in quality of life
- Significant improvement in the quality of intimate life
Eat more protein
Those who eat a diet that fully satisfies their protein needs successfully maintain their new weight. Diets that are poor in protein are generally hungrier and cause people to snack more throughout the day. Fully meeting your protein needs allows you to snack less, feel more full, and avoid overeating.
Protein has the following benefits:
- allows you to keep your metabolism fast;
- increases calorie consumption for digestion and absorption of food;
- improves recovery after training;
- keeps you full longer;
- stimulates the immune system
Protein exhibits its properties if approximately 30 percent of the calorie content in the diet comes from protein foods. This is approximately 150 g of pure protein per day on a diet based on a 2000 kcal requirement.
How to maintain weight
1. LOVE PORRIDGE. This type of nutrition has a low level of glycemic index; cereals slowly release calories, gradually feeding the body with energy.
2. CHOOSE SWEETS RIGHT. Make it a point not to eat cakes, pastries, sweets, it is clear that you can’t mock yourself like this all the time, for this, set aside 1 day a week for your favorite sweets, but keep to the measure of 1 piece of 100g. the cake will be enough and this does not mean that it should be 1 kg. eat cake during the day. In general, choose those foods that contain less fat - marshmallows, marmalade, figs, eat them before 18:00, it is before this period of time that the glucose level in the body decreases.
3. LEAN MEAT. Prepare soups, borscht, broths with lean meat (beef tenderloin, turkey, chicken fillet - use everything without the skin, it contains a lot of fat). Use plenty of vegetables in your soups, keeping your soups half vegetarian.
4. LOTS OF WATER. Drink plenty of water throughout the day, don’t be afraid that water is retained in the body; if you drink little of it, if you drink it a lot, it leaves the body quickly. In addition, water speeds up metabolism, allowing you to both lose weight and maintain your weight. Everything you need to know about water is in the article - why drink water when losing weight? and what is the dose. But to be on the safe side, do not drink a lot of water after 19:00; some people experience swelling in the morning. Drinking 1 glass of water is absorbed by the stomach in 15 minutes.
5. FAST DAYS. Everyone goes through heavy holidays or other feasts, it’s okay, the main thing is to make the next day a fasting day, for example, use kefir day or kefir diets. Do unplanned exercise and keep your diet limited, around 1500 calories. in a day.
6. REGULARITY OF TRAINING. Don't skip training, train yourself to exercise 2-3 times a week, introduce it into your lifestyle. The main thing is regularity of training, intense exercise helps to burn more extra calories, a long break between training is highly undesirable.
7. GOOD SLEEP. The feeling of hunger depends on how well a person sleeps; according to scientific data, constant lack of sleep stimulates the production of the hormone leptin, which increases the feeling of hunger, and with normal sleep the hormone ghrelin is released, which suppresses this feeling, causing a feeling of fullness. Moreover, all muscles recover and grow during sleep for at least 7-8 hours.
8. MEAL FREQUENTLY. This does not mean that you need to fill your stomach to capacity every 2-3 hours, just divide your usual norm into smaller meals, thus not overloading the stomach and ensuring a constant supply of useful substances to the body and muscles. A break in nutrition longer than 4 hours is unacceptable, metabolism slows down, and less fat is burned. An example of nutrition for men is here, for women – here.
9. VEGETABLES FOR SIDE DISH. To do this, choose almost all vegetables, with the exception of potatoes (contain a lot of carbohydrates, but sometimes you can), choosing a combination: vegetables and cottage cheese, vegetables and meat, vegetables and fish.
10. LESS OIL. Use a minimal amount of oil when dressing salads, 2 hours. spoons of sunflower and 5g. creamy will be enough. Eliminate mayonnaise from your diet altogether; a small amount of sour cream is allowed, with a fat content of no more than 15%. Flaxseed oil is very useful, which contains Omega fatty acids that help break down fat, but it can only be used raw; when frying, it releases harmful substances.
11. LESS FATTY PRODUCTS. Do not use confectionery and sausages in your daily diet; sweet bakery products can be used in limited quantities only in the morning or after training. Use low-fat dairy products.
12. USE FISH. Remember, fish oil is a healthy fat; fish such as tuna, salmon, pollock, and hake contain Omega fats, which do not contribute to the accumulation of fat deposits, but rather fight against its formation. When choosing canned fish, please note that the fish must be in its own juice.
Apply these 12 important rules in your life and you will enjoy good health and a beautiful figure all the time. Who can add what, I'm waiting for comments, good luck
