The most dangerous methods of losing weight and their consequences. How to lose weight without dieting: practical advice Serious digestive problems arise
Despite this, the problem of competent and effective weight loss remains relevant. Why? Almost 50% of those losing weight make mistakes that somehow prevent them from achieving the desired result. Experts identify the 10 most common mistakes when losing weight.
1. Eating immediately after training.
Many girls mistakenly believe that after losing calories after a workout, they can have a snack. This is one of the most common mistakes when losing weight! Experts in the field of nutrition, as well as sports trainers, have come to the conclusion that meals should be eaten 1 hour before training and at least 2 hours after it. If your appetite after exercise is too strong, you can drink a glass of water or low-fat kefir.
2. Constant weighing.
Constant close monitoring of the scales does not allow you to adequately assess your own weight, attractiveness and sexuality. She focuses on losing weight. Meanwhile, a well-chosen diet and systematic cardio and physical activity - these minus extra pounds and almost the same amount of muscle mass gain. Therefore, the result in kilograms may not be impressive, but the beauty of the body and the attractive relief of the contours will be noticeable to everyone!
3. Insufficient amount of water.
Water is the source of life, beauty and health. Water slows down the aging process, improves digestion, and helps remove toxins and waste from the body. With sufficient consumption of pure still water, the daily norm of which is up to 2.5 liters per day, the skin becomes clean, elastic, and the process of losing weight is accelerated. Most nutritionists agree that when a person is hungry, you just need to drink a glass of water. Important: you need to drink only water (tea, carbonated drinks and soups are NOT included in the calculation).
4. The opinion that smoking allows you to lose weight faster.
Nicotine disrupts the body's metabolism and negatively affects the elasticity and color of the skin. Smoking does not reduce appetite, does not in any way affect the process of losing weight, and even makes a person more lethargic and lazy, and therefore less active.
5. Taking pharmacological drugs and drinks for weight loss.
How do diet pills work? They block the desire to eat only at the moment of taking them, as if deceiving the body. As soon as a person stops taking the pills, appetite returns and even increases. Constantly taking medications is not an effective way to lose extra pounds. The main thing is to do no harm!
6. Long breaks between meals.
All nutritionists unanimously insist that food should be taken in small portions, each of which can fit into a glass. You should eat at least 5-6 times a day: breakfast, second breakfast (lunch), lunch, afternoon snack, dinner. In between meals, you can have a snack (apple, glass of kefir, cucumber). Long breaks between meals disrupt the digestion process, increase the risk of overeating, especially in the afternoon, and ultimately cause the opposite effect.
7. Frequent consumption of yoghurts as dietary food.
1 jar of yogurt contains up to 4 pieces (teaspoons) of sugar. Sugar triggers the release of insulin and, as a result, increases appetite. Therefore, after eating 1 jar of yogurt, you will feel hungry within the next half hour. Yogurt is a treat. It should be consumed no more than 2 times a week, as a dessert, replacing the usual sweets: buns, chocolate, etc.
8. The desire to quickly lose excess weight.
The process of losing weight requires time and patience, systematic exercise, and a well-chosen diet. Therefore, proper weight loss cannot be quick! In addition, sudden weight loss (up to 10 or more kilograms per month) will inevitably lead to sagging skin. The skin simply won’t have time to adapt to your new weight and will become flabby and saggy. Only surgery can correct this condition. Therefore, you should lose weight evenly (up to 5 kilograms over 3-4 months), and then simply maintain a comfortable weight for yourself.
9. Failure to follow a diet.
A common reason for the failure of women who want to lose weight is failure to follow a diet. A common cause of a breakdown is, for example, some event: delicious food, alcohol, which must be completely excluded from the diet of someone losing weight, hearty desserts. Full compliance with the diet, the amount of food in one serving will gradually become part of your usual diet, and you will feel full from the usual portion.
10. Strict diet without physical activity.
The most common mistake when losing weight is to follow a diet without physical activity. Result: dramatic weight loss, saggy, loose skin and no sexy curves! In addition, extreme diets slow down the metabolic process. The less food enters the body, the more the metabolic process slows down, and the weight returns again. Conclusion: effective weight loss is a set of measures that includes proper nutrition + a program of specially designed exercises and cardio training for muscle tone and appetizing feminine forms.
To achieve the best result, it is important to maintain peace of mind and balance, because against the background of stress, a woman often experiences hunger and “eats” it. Lack of sleep can also cause unsuccessful weight loss. After all, during sleep the body does not require food. In addition, healthy, sound sleep contributes to the full functioning of the whole body, and lack of sleep produces large amounts of the stress hormone - cortisol. Stress again provokes food intake and again it is not possible to achieve the desired result. Only strict adherence to all recommendations will allow you to achieve the desired result - losing excess weight and maintaining it after the weight loss process. Are you doing everything right to lose weight?
Losing weight, or losing weight, is not just a fashion trend that is followed to achieve an ideal figure. Getting in shape may also be necessary for health reasons.
The catch is that many people go on a diet incorrectly and make mistakes when losing weight, regardless of whether they are losing weight under the supervision of a nutritionist, trainer or at home. The result is disappointing: the expected effect is absent, disappointment, depression sets in, and even health problems worsen.
What misconceptions prevent us from losing extra pounds? We reveal all the secrets and invite you to familiarize yourself with the five most common mistakes when losing weight, because of which we cannot achieve our desired goal.
5 main mistakes when losing weight:
Mistake 1: Wrong approach to the weight loss process
Often people want to lose weight without setting a specific goal or action plan. They are looking for the “best diet” (and preferably a “miracle diet”), buying supplements, medications and weight loss products of unknown origin. Some of these drugs, by the way, can be fatal.
Thus, the problem comes down to the following - we want to quickly lose extra pounds without changing our lifestyle and attitude to nutrition in general. Agree, the very wording “switching to a diet” already implies some kind of abnormal, unnatural state, which causes psychological consequences in the form of emotional stress, remorse and social isolation.
"I'm not going out to dinner with my friends." And why? Because there is something to eat.
Or: “I’ll go with them, but I’ll fast for a whole day beforehand so I don’t feel guilty later.”
The stress starts. Stress stimulates the secretion of cortisol, which in turn significantly slows down weight loss. Excess cortisol deregulates hormonal balance, increasing the desire to snack and cravings for sweets.
Think carefully: what do you want to achieve, and how will you go towards it (even if not so quickly)? Because the absence of an action plan is a 90% chance that the result will be unsatisfactory. Changing lifestyle and nutrition should not have a temporary basis - such a basis will provide only a short-term effect.
Mistake 2: Ignorance about the physiology of the body and the basics of metabolism
Not always the difficulties with losing weight are reduced only to malnutrition. There are pathologies such as hypothyroidism, immunological diseases, insulin resistance or leptin resistance that should be ruled out before starting weight loss. It is enough to do basic blood tests and take samples for hormone levels.
A sharp reduction in the amount of food consumed, giving up carbohydrates and fats is also a mistake. A large calorie deficit worsens hormonal balance and slows down metabolism. This is especially noticeable in people who often lose weight (for example, seasonally).
Repeated cycles of excessive caloric deficits result in inhibition (i.e. suppression) of the body's ability to burn fat. And subsequent diets become less and less effective.
The body takes on the “energy debt” caused by hunger and tries to replenish it at every opportunity, storing fat tissue in case of another critical energy shortage. It is called yo-yo effect: we lose kilos, but after the end of the diet they come back twice as much.
Error 3: Incorrect diet and fluid intake
What and how much we consume is of great importance for the functioning of the body and maintaining a healthy weight. Effective and “painless” weight loss for the body is based on a balanced diet.
In other words, the body must receive all the necessary nutrients: carbohydrates, proteins, fats, vitamins and minerals. Eliminating the sources of any of the above components is a big mistake.
Do not completely give up fats - the main energy resources that ensure the functioning of the nervous system and, in particular, the brain. The same is true for protein sources - this nutrient is extremely important for maintaining muscle mass. The frequency of meals and how they are prepared are just as important.
“But how then to lose weight if nothing needs to be excluded from the diet?” - you ask. Not giving up does not mean leaving everything unchanged. The following principles generally describe the approach to nutrition to which it is advisable to accustom yourself.
The basic principles of nutrition for weight loss:
- Prepare meals with fresh ingredients.
- Avoid processed foods, junk foods, and highly processed foods.
- It is forbidden to skip breakfast. Morning meal is the main one. It critically influences the synthesis of hormones that regulate all physiological processes.
- Do not allow too long intervals between meals - this will only increase hunger and the tendency to snack.
- Keep your body hydrated. The lack of water causes its retention in the tissues and the appearance of edema. Drink at least 2 liters per day, especially if you are physically active.
Mistake 4: Lack of calorie control
When switching to a diet, we make the mistake of neglecting one more question: how much energy does the body need? If we do not take this point into account, then our bold plans for the next months may be crossed out. And all because we did not take care to gradually reduce the number of calories consumed.
Let's say you have lost weight to the desired mark and want to stop. How to stop the process so that the kilograms do not return immediately? You cannot return to “normal” food - the slow metabolism “cannot cope” with excess energy, and a yo-yo effect will occur.
Therefore, even after stopping the diet, You still have to monitor your caloric intake. Tables of energy value or, and careful reading of labels in stores when purchasing products will help you with this.
Mistake 5: Lack of physical activity
A balanced diet with a slight calorie deficit accounts for about 70% of weight loss success. The remaining 30% is physical activity. Sports help not only burn fat, but also maintain normal muscle mass.
People who practice exercises in the gym or at home often focus on exercise, refusing intense workouts with loads. Unfortunately, this is a mistake. It has already been proven that strength training burns a lot more calories. On the other hand, exercising too often and for long periods of time can also negatively affect your weight loss process because it increases the release of cortisol. So in this matter, find the “golden mean”.
Do you dream of an attractive figure? Follow the principles of healthy, gradual weight loss and be sure to analyze your previous mistakes when losing weight. Your key to success is changing your eating habits, an updated lifestyle, as well as patience and determination. Be successful and beautiful!