There is hardly that full person in the world who does not dream of a cherished start, but is limited to the painful question - HOW, WHERE to start the process of getting rid of excess weight? The search for a solution is often delayed, and fat continues to capture new areas of the body. Meanwhile, the final result depends on the right approach to this process, including the choice of the right way to lose weight.
The truth, though trivial, but every time millions of fat people have to comprehend it from scratch on their own bitter experience. Let's stop stepping on last year's rake hidden in the grass from time to time and learn 10 cool ways to start losing weight. You know what their coolness is?
Subsequently, they bring not only results, but meet the main criterion of any weight loss program - to keep the optimal weight indicators achieved with incredible difficulty. By the way, all methods are easy to perform, benefit both on a physical and emotional level. And these are the main trump cards of a losing weight person. Start!
Method 1. Check for hormones
Hormonal failure is not always noticeable to the eyes of a simple layman, since internal processes can occur without obvious symptoms. At the same time, hormones are negatively affected by contraceptives, prolonged stress, viral or fungal diseases, as well as "ordinary" smoking.
However, we begin to suspect hormones when we radically change the diet and work out in the gym in the hope of losing weight, and the weight treacherously does not go away.
Look at the main symptoms that are companions of hormonal failure:
- depressive state and stress;
- headache of varying intensity;
- unsuccessful attempts to get pregnant;
- unstable blood pressure;
- irritability, panic attacks;
- causeless drowsiness, fatigue.
- decrease of intellectual abilities.
If you notice 1-3 such symptoms, it is likely that one of the hormones keeps extra pounds in the body. Don't try to diagnose yourself based on suspicion.
Hormones are a very delicate matter, so it is necessary for an endocrinologist to find out which one failed (and there are more than a hundred of them). This is done quickly - donated blood for analysis, and got the result. As soon as you recognize the "enemy" in person, the victory will be in your hands.
Кстати, врачебная статистика называет цифру от 5% и выше – ее составляют люди, первично обратившиеся за помощью диетолога, у которых впоследствии обнаруживают нарушения в гормональной системе. В таких случаях необходима специальная терапия, поскольку дальнейшие попытки сбросить вес, не приводя гормоны в должное равновесие, окажутся бесполезными.
Эндокринная система (она-то и выполняет ключевую роль в вопросах регуляции веса) состоит из желез, которые круглосуточно занимаются выработкой и балансированием гормонов внутри организма.
The quality and "performance" of these hormones is based on all internal functions and processes, including weight loss or weight gain, appetite level, metabolic rate, the formation of fat reserves and even the most unexpected - a frantic desire to taste something delicious right at this second.
Method 2. Food addiction is definitely not about you?
This phrase is known to almost all people who want to lose weight. After all, food addiction is nothing more than an intolerable desire to constantly eat something. Some are selective in preferences and eat exclusively sweets, others lose control and eat literally everything, from pasta to buns.
At the same time, a person is aware of the consequences of gluttony, but he simply cannot stop himself. Here we are not talking about weakness of will or lack of motivation, since the root of evil goes deep into the subconscious. To get to the bottom of it, you need the help of a psychotherapist.
In this case, do not be afraid or embarrassed to consult a doctor: you will not be considered an idiot, on the contrary - only a sensible person is able to recognize the problem of food addiction and make every effort to solve it. As long as food continues to dominate you, no diets and transitions to proper nutrition will help get rid of excess weight.
The doctor helps to find out the cause of improper eating behavior, overcome it and come out victorious, leaving extra pounds on the outskirts of your own life. When a person suffers from regular overeating, each time this mythical wheel spins stronger and stronger, so it becomes extremely difficult to stop it alone.
The wheel means a crazy run in a circle: you ate again, once again lost faith in yourself, and in the end engaged in self-flagellation, which again leads to a plate of food. You have lost control, so it is unlikely to slow down without an outsider.
And the main reason for this is the lack of good emotions, but an excess of negative ones. All bad experiences a person tries to eat in order to somehow compensate for the suffering with the pleasure of food. As a result, the emotional background is driven even deeper into the corner, and the kilograms continue to grow.
If you notice frequent overeating (festive feasts do not count - with everyone happens), hurry up to the doctor. A timely stop in the race with food will play into your hands: gluttony will recede and take with it the prospect of obesity and concomitant diseases, but will open the way to successful weight loss.
Method 3. Make a diet that suits your lifestyle
As we usually do on the eve of Monday, don't you remember? A full person, thinking to lose weight, appoints the very first day of the week as a starting point - at the beginning of a new and harmonious life. Yesterday, on a pleasant Sunday evening, you roasted barbecues and ate cakes, but at the same time firmly believed in the miraculous power of Monday, which in one moment will turn your life 360 degrees.
The realization that we have stepped on the forgotten rake again comes too late. A sudden breakdown like a butt hits the head – Monday didn't work. The fact is that fresh buckwheat and dull, albeit joyful color, carrots to satisfy hunger really work, but - a very short time.
Experts in the field of nutrition decades ago established: the more your diet changes at the beginning of weight loss, the less chance you will remain to achieve success.
Nutrition and weight loss are two inextricably linked things that directly depend on each other. Therefore, it is important to plan the diet competently, changing the food system in small steps, slowly and gradually approaching the goal. In this case, new habits are likely to become a major part of your lifestyle.
Making a smooth transition, you relieve the body of additional stress. He continues to receive the usual food, but in smaller quantities, and fixes on the subcortex something like "Everything is in order, without panic."
Within 1-3 months, the body completely gets used to the new order and to the new food, giving you "permission" not to feed it with pork chops anymore, because now it is more disposed to low-fat, boiled chicken breast, and it likes it.
Bread with fructose instead of glazed doughnut, or baked turkey instead of a piece of fatty beef seem like a trifle, because you still remain full, but the head and stomach react unpredictably, forcing you to turn to the previous diet. Therefore, it is so important to avoid sudden movements and switch to proper nutrition wisely, allowing the body to prepare for changes.
Method 4. Increase your motivation
The driving mechanism of a losing weight person triggers an irresistible desire to lose weight - this force is called motivation, it is she who acts as the key to success in getting rid of extra pounds. Alas, but very often from fat people you can hear words like "there is power, and there is will, but there is no willpower."
Guess what is hidden under this simple phrase? Of course, not strong enough motivation or its complete absence. In fact, this is expressed in trouble-free behavior for the stomach. For example, at the sight of delicious cookies, the motives for losing weight are immediately forgotten (if any), and a portion of sugar and carbohydrates is immediately eaten.
With the notorious willpower, this behavior has nothing to do with it, since there is nothing to move this force. To get motivation, to understand how to find and maintain it, you will need the help of a psychologist or attend trainings.
If you feel confident in yourself to find motivation on your own, stock up on professional literature and study the Internet for interesting techniques on how to do it. Ask yourself what is more important to you: to stay in great shape and not be shy in movements, or to turn into a motionless sick person who has difficulty getting out and walking in the park?
Write on a piece of paper all the pros and cons of your fat. Surely, there will be one or two positive sides. And then if you have the skill of a psychologist and are ready to honestly admit to yourself that body fat is your protection, a reliable shell from the evil world, which helps to play a certain social role (for example, housewives who constantly cook delicacies, and "by definition" can not be slim).
In all other cases, hurry up to a real pro who will correctly formulate goals for weight loss and help to conduct daily work with these goals in order to reach the finish line with the winner.
Remember that inner fears and prejudices should not make you a fat person with concomitant health problems, as well as deprive you of true enjoyment of life. Once you realize this fully, the motivation will skyrocket and the fat will begin to recede.
Method 5. Increase the amount of vegetables and fruits in your daily diet
Yes, you got it right, there is no mistake here. In many cases, weight loss is facilitated by the displacement from the menu of a small part of high-calorie dishes, instead of which the diet is filled with food with low calorie density. This principle works simply, but correctly. You do not have to get rid of your favorite, but harmful products forever (each of them has its own - hamburger, fried meat or creamy desserts).
It is also not required to put prohibitions in relation to any food: you have every right to periodically pamper yourself with a "forbidden" without abusing this process. However, replacing part of the high-calorie food with a low-calorie one is vegetables and fruits, so you create an additional amount of "food" without compromising the figure.
Посмотрим в сравнении. Вы можете прекрасно насытиться, съев целую куриную грудку и один томат, но получить в среднем 400 ккал за один прием пищи, а можете съесть треть куриной грудки и добавить в тарелку большую порцию овощного салата, получив равноценное количество калорий. В первом случае объем желудка заполнится на половину, во втором – полностью.
Чем больше наполнен желудок, тем быстрее вы получаете насыщение. Это позволяет контролировать употребление «энергетических бомб» – тортиков, шоколадок с орехами и прочих калорийных продуктов.
Съедать лишнего не захочется на физическом уровне – «приемщик» пищи забит до отвала. К тому же, многие овощи и фрукты богаты клетчаткой, поэтому чувство насыщения сохраняется намного дольше, чем от вредных углеводов из выпечки и сладостей.
Method 6. Analyzing previous attempts to lose weight
Another failure and the return of fat clearly indicate that in the process of losing weight you made a mistake. Always remember the message of a well-known proverb: if you do the same thing as before, the result will be the same as before.
If the previous experience consists of many unsuccessful attempts to lose weight, or the achieved result quickly disappears, it's time to take up the analysis and find out why "groundhog day" is repeated again and again.
Every little thing is important, starting with the question of counting calories, ending with the amount of stress at the stage of losing weight. Why does the lion's share of success depend on the correct calorie content of food? The fact is that food high in fats, carbohydrates and sugar provokes the production of the pleasure hormone, which turns a person into a slave to the taste buds.
The calculation of caloric content fades into the background, and thoughts like "just one small chocolate" deprive weight loss of any rationality. Therefore, if your goal - to lose weight - has enlisted the powerful support of Mrs. Motivation, do not forget to monitor the caloric content of the diet.
Keep a food diary, where you scrupulously enter every gram of food eaten. Only in this way you will learn to determine calories, as they say, "by eye". This means that a small chocolate will be perceived completely differently: a portion of sweet from 200 kcal, which deprives a full dinner of meat / fish and vegetables.
Also, the cause of failure to lose weight is sometimes a lack of sleep. If sleep loss has become the inevitable norm for you, it can contribute to weight gain due to changes in metabolic processes. Subsequently, the risk of encountering overeating increases, and after - and obesity itself.
When you do not get enough sleep, the body experiences a load and begins to produce cortisol (the same stress hormone), which provokes excessive insulin production, which leads to weight gain. By the way, any stressful situations turn into the same result, so during weight loss, try to minimize the number of experiences.
Another reason may be a rush when during each week you intend to lose at least 2 kg of weight. This approach involves strict restrictions in the caloric intake and intense training, so in the near future you risk getting tired both physically and emotionally. As a result, disappointment falls on the exhausted person, and a breakdown creeps up behind him.
Behind unsuccessful attempts to lose weight hide a variety of reasons, and to find out them is not always easy. You may need the participation of a nutritionist or other nutritionist who will help you find and analyze the mistakes made, so that this time losing weight and maintaining the achieved weight will surely be crowned with success.
Method 7. Take a vacation and have a proper rest
A cardinal change of scenery will make you forget about the daily routine and problems at work, setting a great start to losing weight. No wonder fitness tours have gained immense popularity - the success of such events from year to year is only gaining strength, attracting those who want to lose weight and maintain the body in good shape.
During the holidays, a person ceases to focus on food, think about the upcoming workout or, even worse, a working meeting. Complete distraction from the usual everyday life with immersion in a new, interesting and bright atmosphere (is it different on vacation?!) reduces the level of cortisol and improves the general condition of the body, eliminating swelling, circles under the eyes and other "charms" of a person who forgets to relax.
A wonderful emotional background is the best friend of weight loss, which does not allow you to slide into the "fat abyss". By the way, on vacation, you can simultaneously engage in training, without even remembering them: explore mountain routes, explore the terrain, "drive" beach volleyball or swim in the sea, training almost all muscle groups.
You can change the situation even in native penates without going to warm countries, since in addition to fitness tours, specialized sanatoriums for weight loss enjoy great success.
Unlike the usual rest, in a specialized institution the effect is much more powerful, because here, in addition to physical work with your body, psychological support is connected.
Psychotherapists help at the level of the head to come to harmony, so "mechanical" weight loss with the subsequent return of lost kilograms remains in the past. By the way, if the weight loss program in one of these sanatoriums offers you remote online control - consider that you are incredibly lucky.
In fact, this means that upon arrival home, doctors continue to work with you, not allowing you to come to a breakdown and become the owner of a "blurry" silhouette. Constant support helps to implement and at the proper level to consolidate new eating habits so that in the future they become your true way of life.
Method 8. Fall in love!
Without regard to age, of course. Remember how exciting this feeling of falling in love is – you forget about everything in the world, and about food – first of all.
Keep in mind that the object of your best emotions can be anything, and anyone: a man or a woman, beloved children or grandchildren who constantly want to please and pamper, the idea of ennobling a country house or making a cool mini-sculpture from simple clay, falling in love with the work of Michelangelo.
The main task is to feel in love, which includes a whole range of sensations (from admiration to inspiration, from which the eyes begin to "glow"), firmly grasp this wave of emotions, and then benefit.
After all, when we fall in love, there is a production of a dozen hormones that leave no chance to remain sad, tired and depressed. For example, the hypothalamus begins to produce oxytocin, which reduces the level of anxiety and tension.
At the same time, endorphins appear "into the world", which fill us with a feeling of happiness. As soon as an object that causes sympathy enters the field of view, phenylethylamine begins to be produced in the brain - it is this chemical compound that is responsible for the "birth" of positive emotions (in fact, this substance is a psychedelic and stimulant - hence the effect).
And in the posterior part of the brain there is a whole group of sensitive neurons that immediately respond to serotonin - a special neurotransmitter that transmits impulses between nerve cells.
Simply put, the body receives a powerful mood boost when producing this substance (the very one that is popularly known as the hormone of "happiness"). So feel free to fall in love with people, beautiful places and even ideas, because it works great if you are set up to lose weight.
