One of the biggest problems in the life of every person is weight loss. And what people do not go for, in order to lose a couple of kilograms of excess weight, which prevents living.
Here, and endless diets, hunger strikes, exhausting workout in the gym 7 days a week - any money goes to fight hated kilograms. But after a time comes the realization that all efforts are in vain. We must always remember that each person is individual and he needs special conditions for losing weight. Therefore, we conducted a small study and concluded that exercise and proper nutrition may not be enough to lose weight. And that's why:
1. Proper nutrition is not fasting with periodic snacks of low-calorie food.
The first rule of any weight loss is a selection of food, meaning the consumption of food in smaller quantities. This does not mean that you should skip meals or limit yourself. This method will lead to the fact that you at some point will break. Moreover, a sharp reduction in calories leads to the fact that your body reacts to this "aggressively", blocking the loss of weight. Includes a kind of protection mechanism.
What to do in such situations? Try to find out your daily requirement for calories and maintain this value using online calculators. At first, you will not notice the result, but in time you will be able to understand how many calories your weight causes to decrease, without feeling hungry at the same time. If it is too difficult for you, ask for help from a dietician who will help you start fighting with extra pounds.
2. You eat "wrong" food.
There is an opinion that one of the optimal "diets" is the daily intake of 40% of proteins, 30% of carbohydrates and 30% of fat. This ratio is great for weight loss. By the way, you can use the macro calculator to calculate the nutritional value.
3. Weekends - the enemy of your weight loss.
The fact is that most "slimming" on working days adhere to the planned diet plan. But on weekends they allow themselves to relax, using too many "harmful" products. Any weight loss should take place in the system, without breakdowns and overeating. Try to stick to your meal plan throughout the week. But if it seems to you that you can break on the weekend, then try to give yourself more freedom in choosing food within a week.
4. You do not train enough.
It's no secret that weight loss is a multifaceted process that requires not only reducing calories, but also increasing physical exertion. As often happens, the right diet promotes weight loss, sometimes even in large quantities. But without sports, you can not achieve the maximum caloric deficit in your body. Moreover, physical activity allows you to forget about the feeling of hunger.
It is recommended to give 150 minutes to physical culture in a week, although ideally - 240. Also do not forget about the intensity of training. To feel the effect of training, you should constantly increase the workload and engage in full measure.
5. You train on the same system for a long time.
The human body is arranged in such a way that over time it adjusts to the surrounding conditions and adapts to training. Therefore, doing the same workout, you stop losing calories. As we mentioned above, you need to constantly increase the intensity or load to see the result.
Try to combine different loads. For example, combine cardio workouts with strength exercises - the result you will notice immediately.
6. You overestimate the number of burned calories in training.
Of course, training helps burn calories, but do not think that you burn a ton of kilograms for one workout only because you are tired and terribly sweated. Remember that even at intensive 30-minute intervals you do not burn more than 200 calories. Also, do not lean on food before or after training, believing that on the next training you will burn everything. Any activities contribute to the creation of comfortable dietary conditions for weight loss, but are not meant to create global catastrophic leaps in your diet.
7. You consume most of the calories in the evening or at night.
Probably, today everyone knows that heavy food in the evening is stored in the fat stores of our body. Therefore, do not overeat at night, since the lack of energy costs at night contributes to the formation of a decent fat layer. It is better to replace your dinner with a light fitness salad or a cup of yogurt.
8. You often arrange chetmiles (days of food separation).
Chitmyl day is an intentional violation of your diet to motivate your body. In other words, once a week you allow yourself to have a feast without limiting yourself to anything. It is proved that the chetdei can well revitalize your body, especially if for a long time diet and exercise do not yield significant results. But here you have to be very careful not to forget that a feast and overeating are a couple of friends who constantly walk together. So use this trick only if you are confident in your own abilities.
9. In a day you sleep less than 7 hours.
It has long been proven that a full sleep has a beneficial effect on all areas of human life. Nedosyp, especially chronic, causes the body to experience stress and intensifies hunger. And you want to eat high-calorie foods. Try to get enough sleep and give your body a rest. The recommended time for a full sleep is from 7-9 hours in a dark cool room.
10. You order "take-away food" too often and often.
Even if you order healthy food, you get much more nitrates, calories and fat than if you cooked the same dish at home. In addition, you bring food home, which means that you spend almost 0 calories. Do not be lazy to go to the store, buy food and cook everything yourself at home. And you spend energy, and you will save yourself from unnecessary calories.
11. You eat while making phone calls or while watching TV.
Remember, when you eat under the TV or chatter on the phone, your brain automatically switches to that. That is, you begin to absorb food purely mechanically, and therefore, stop monitoring the frequency of chewing and the amount eaten. Studies have shown that people are able to eat a few hundred calories more when they are distracted by extraneous matters. Teach yourself to do one thing to see the result of your diligent weight loss.
12. You eat too fast.
A common problem for many people is too fast to chew food. Scientists have proved that our brain needs only 20 minutes to feel satiation. Therefore, if you eat food too fast without chewing it properly, then, most likely, you overeat.
How to learn to eat slowly and thoroughly chew? With each meal try to stretch the meal first for 10 minutes, and then for 20. To do this, you can wash down the food with water between bites, or talk with your friends (if it's a lunch together).
13. You eat lots of low-fat foods.
Most of the fat-free products in their composition have a high sugar content. As mentioned above, sugar is an unnecessary carbohydrate, which is stored in fat. Therefore, always read the composition of the products and pay attention to the amount of sugar in it.
14. Most of the time you sit on a variety of diets.
Diet - a whimsical thing that can, how to positively affect your body, and cause harm. Do not try to follow all sorts of weight loss trends. It is best to find a suitable meal plan for you and try to follow it. Frequent changes in dietary habits negatively affect your body and the process of losing weight.
15. You drink too much alcohol.
Alcohol never helped anyone to lose weight. Moreover, the use of alcohol delays metabolism and often contains too many calories. This does not mean that you should completely eliminate alcohol from your diet, but try to minimize consumption or replace it with dry wine. And always think in advance of snacks, as chips, snacks and pizza are a caloric explosion for your body.
16. Most of your diet is processed foods.
Processed products are a relatively recent discovery in the food industry. Thanks to them, your hypothalamus - the area of the brain responsible for appetite - comparatively quickly reacts to the saturation of the body. Such products should be the most similar in composition, consistency and taste for ordinary food, so that your body takes this "snag" as normal food.
Try to combine healthy food with processed foods without resorting to extremes. Everything is good in moderation.
17. Your lifestyle makes you constantly snack on the go or skip meals.
When you are in a hurry, most often you do not think about what exactly you eat - you choose what suits your circumstances. That's why you often overeat. It is recommended to plan your dinner in advance, prepare healthy daytime snacks or know exactly where the nearest restaurant with a healthy meal is located.
18. You tirelessly follow your goal.
Most people at the very beginning of weight loss make a serious mistake - they set for themselves the figure of the desired weight, which as a result can make them happy. Psychologically, a person is arranged in such a way that in an attempt to approach a fictitious number, they refuse desserts, favorite dishes, supper. And this is terribly frustrating and depressing.
Any weight loss begins with an optimistic note and should continue in the same channel. First, the depressed emotional state does not help to reduce weight at all. And secondly, find for yourself that weight indicator in which you can feel comfortable, according to your lifestyle and your body's capabilities.
19. You often forget to control your health and well-being.
The human consciousness is arranged in such a way that over time, a sustained meal plan and constant training become a habit. On the one hand, it's very good. But, you need to remember that you should always look after your body and well-being. As they say, listen to yourself. And constantly monitor your health, the amount eaten, the intensity of the load.
20. A quick result is a wrong approach to losing weight.
As practice shows, weight loss is by no means a fast business, which requires an individual approach and patience. Although throw 2-3 kilograms per week - a real dream of every person. The only thing that the body of each of us in different ways relates to weight loss and lifestyle changes. Someone is quickly rebuilt, and someone needs a little more time. The main thing remember that the result will definitely be and should not stop half way!
Weight loss is an achievable task, which every one of you can cope with! Set the goal and go to the cherished dream.