"What if I can not lose weight?" - questions to a psychologist and nutritionist

It is spring, and many women are concerned about "How to lose weight fast?" Of course, since summer is just around the corner, and the extra weight still on the body. And even if a woman is on a diet for a few weeks, and the weight is not moving or is moving down, but with a very slow speed, it gnaws at the question: "I can not lose weight, what's the deal?" Let's see what these questions are answered, nutritionists and psychologists.

The general concepts about weight loss

In the current situation, with our way of life and our manner of food, difficult to maintain a healthy weight, not to mention weight loss. There is a huge list of diet programs that predict us to discharge a large amount of kilograms in a short period of time. They tempt us, confusing, we do not see any logical inconsistencies, and all this eventually leads to failure. Perhaps you have already tried to comply with one of these diets and failed to lose weight in the desired number of kilograms. You might even decide that to lose weight - it is very difficult, diets do not work, this is not for you. You're right about one thing: traditional diets do not work long-term.

What does it mean? This means that if you have enough will power and intent to comply with the diet, you will be able to withstand it and lose a couple of kilos or so hated. But they very quickly, literally within a few months, go back. Yes, and a couple of "friends" with a grab. You may ask, "So what's the deal I can not lose weight by dieting and not observing it, what do you do?" The answer is quite simple. First you need to remember the golden combination "70% diet and 30% of the sport" - this is the formula to lose those extra kilograms. Then you need to create a program that would be reasonable (as opposed to diet) and help avoid failures and errors.

Our bodies are subject to the physical laws of

Is it possible to lose weight without dieting? The answer depends on what you call a diet. Strictly speaking, this way of eating. This is not a limitation, it is not a hunger strike. But in order to lose weight, you must consume fewer calories than you spend. If you consume more than you burn, you will inevitably gain weight.

So, to lose 500 grams of fat (not water, not mythical slag, namely fat), you need to burn 4500 calories. Thus, reducing your daily diet by 500 kcal, you can avoid famine and burn a pound somewhere for 10 days. Naturally, all these calculations are approximate, and it all depends on the individual. For 10 days you can lose 2 kilograms. It may withdraw the excess water, or is it just the hormonal fluctuations in weight. Determine which is why they lost, it is almost impossible at home. Many women trying to lose weight as quickly as possible, reduce your daily diet to 1000 calories or more. This is fundamentally wrong.

"Holodomor" came

The body in acute shortage of calories goes into extreme survival mode. Yes, you will lose weight. Because in order to ensure the normal functioning of organs in acute shortage of calories, the body will take energy from glycogen depot first, and then from the fat reserves. But as soon as you return to a normal way of life, and you will return sooner or later, because no one can sit in the sweltering diet for life, your body will start to wise to postpone the fat stores at an accelerated and doubled mode, mindful of the "famine".

4 Board of

Therefore, answering the question: "How to lose weight without proper nutrition?" - say "no". But good nutrition - it's a habit in life long and short-term hunger strike - is harmful for life. So, what to do to lose weight in a home:

  • It is necessary to change the entire way of life and nutrition, rather than trying to lose weight with the help of short-term hunger. Is it possible to lose weight without it? No you can not. You should make a diet, which will be able to stick with for a lifetime. To this end, it is desirable to study the structure of the basic products and remember the simple rules: simple carbohydrates consumed up to 12 hours of the day, complex carbohydrates can be consumed up to 15 hours of the day. After 15 hours of the day only low-fat protein: white meat poultry, eggs, cottage cheese, yogurt, kefir. The diet should look like the following: 50% protein, 40% carbohydrate and 10% fat.

Remember! In 1 gram of protein contains 4 calories, 1 gram of carbohydrate contains 4 calories, 1 gram of fat contains 9 calories. Thus, if your daily allowance is 1800 calories you should consume 225 grams of protein (900 kcal), 180 grams of carbohydrates (720 kcal) and 20 grams of fat (180 kcal). It is possible to adjust the formula: slightly reducing carbohydrates and proteins to increase or vice versa. It all depends on your individual circumstances and the amount of training.

  • Find a professional support of a psychologist or nutritionist. If you do not have the money or time, find strong support among friends and relatives. You can even argue with someone.
  • It is advisable not to throw off more than 1 kg per week. Ideally - 0, 5 kg. Yes, it may seem a little, because you want more. But as we said at the beginning, you can dry up in a week for 2-3 kg, but the fat you will lose no more than 0, 2-0, 5 kg. Therefore, we must strive not for quantity but for quality.
  • Be sure to keep a food diary and exercise. Write down everything you eat and drink, the amount of sugar, the situation in coffee, amount of milk poured into it, and so is considered not just calories but BZHU (proteins - fats - carbohydrates)... Think of how many calories you spend in the classroom. On the day when you have strength training, it is recommended to increase the amount of protein. Keeping a food diary will help you, firstly, to understand your diet; Second, remember the number KBZHU in foods that you eat. Eventually you will be able to determine KBZHU eye.

Is it possible to lose weight without exercise?

Of course, you can. Of course, it will take longer. In addition, the body without exercise - saggy and flabby, even evil. Remember the saying that skinny cow - this is not a gazelle? It is about such a case. How to lose weight fast at home? What does "fast"? Lose weight on "__" kg in the past month? (Right amount kilogram insert themselves). 4 kg? 10 kg? 3-4 you can lose weight. 10 is also possible, but not necessary, since not all of 10 kilograms will be fat. And it does not depend on whether you are losing weight at home or in a health center.

Warning! Set a reachable goal. Use real data, rather than the "Wishlist". Then you will not turn to specialists with questions: "I can not lose weight, what to do?"

End of the emotional meal

Many are treated with the request: "Help to lose weight", and all the power necessary to explain the technique, fat loss, as well as learn the psychological problems of each patient. The most common psychological problem many women overeating is emotional eating. Women eat during PMS. Hormones are raging, you want to eat for three elephants and restrain myself really hard. It swept out from the refrigerator everything. There are no special preferences, you just want to "eat". This problem is inherent in most women during PMS, but not all. It usually lasts 1-3 days, and during this period better stock up the fridge with low-fat cottage cheese, yogurt, cereals and useful vegetables.

But still we eat when upset when tired, when exhausted physically, emotionally and psychologically. In these moments we want to carbohydrates and fats. Someone pulls on sweet, buns, sweets, and someone on the fat and juicy meat. These are all ways to provide the body with calories faster, which will raise its tone. In addition, sweets increase the level of hormones of happiness, and, therefore, improve mood. If your problem is: "I can not lose weight," Pay attention, do not you seized your emotion.

Do not eat on the run

Let the meal will become your ritual. Eating on the run or work computer for dining, we run the risk of overeating. The fact that the signal saturation to the brain 20 minutes after the start of a meal. Therefore, if you eat quickly and run, you run the risk of swallow more food without getting saturation than you need. And then you feel glut, and maybe even a stomach ache due to the fact that he scored a lot of food, and he can not cope with her digestion.

How to lose weight? Diet healthy person:

  • Add in the diet of more fruits and vegetables. They are nutritious, delicious and healthy.
  • Learn to cook the vegetables in such a way that they are delicious for you. You will not believe it, but many people love them once tried to properly cooked.
  • However, adding the diet of vegetables, do not forget that starchy species such as potatoes, should be limited. They are very high in calories and most of them are empty. This is what is called empty calories. They have no beneficial vitamins and nutrients.

How to lose weight at home? Stick to a healthy diet and exercise. Nothing else will help you lose weight.

Why counting calories?

It has been said that for successful weight loss you need to burn more calories than you consume. Counting will give you a detailed picture of your food and help adjust your diet plan accordingly. For example, today you have allowed yourself unplanned candy? It's okay in the evening training to work for 5-10 minutes longer or walk briskly couple of stops after work. Knowing how much you pereeli, you will know what to do.

Additionally, you will know that the question "how to lose weight by 5 kg in a week?" untenable. Such weight loss is harmful for the body now and in the long run. Why? Because permanent hungry days inhibit metabolism. And then it will be very difficult to use the sport to overclock it to its former healthy state. If your problem is: "I can not lose weight, and the urgent need to" consult a qualified psychologist. He will explain to you what your problem is and why suddenly "urgently needed." And then consult a dietitian, and he will make you the correct diet to help you lose weight. But it is not "urgent". "Urgent" you can only ruin your health.

Sports - 30% success rate

Often people who are turning to the problem of "I can not lose weight", bypass their attention training. We are accustomed to the fact that training - it's hell, it's a pain, and so we try to avoid them all sorts of ways. Yes. This is hard. Besides, classes require not only mental and physical effort, but also the iron discipline. Who wants to go in the rain to the gym? But if your discipline at a high level, if you see your target and it is real, then you will overcome this problem and go to the gym, no matter what.

How to lose weight at home with the help of sports? In the same way as in the hall. You at home can not be of the same variety of equipment and simulators, both in the gym, but it you do not need. If your goal is not to become a bodybuilder, of course. If your goal - to lose weight, the intensity of training with your own body weight you will be very helpful. Your sessions should be intense, and exercise - highly effective. Try to engage in the same exercise several different muscle groups. Train 4-5 times per week for 40-60 minutes.

Remember! fat burning begins 20 minutes after the start of classes. Therefore, even an intense but short workout will not be as effective as less intense but more prolonged.

You need to calculate your heart rate. The simplest formula for fitness: 220 minus your age. For example, if your age is 30 years old, your heart rate is 190. Keep an eye on the pulse during exercise. To do this, it is best to purchase an inexpensive heart rate monitor. Pulse fat loss is considered to be 60-80% of the heart rate. Thus, in our example, you need to keep your heart rate between 114-152 cuts. If your heart rate is below 114, you exercise efficiently enough. If above 152 - you go into a zone of endurance training. This fat is burned area will not be as effective. Keep your heart rate under control. If you suddenly have gone beyond 152 beats per minute, reduce the tempo, do stretching. But do not stop completely. Still keep moving. If you train at home, walk around the room in a quiet pace, breathe deeply. If your heart rate below 114, on the contrary, accelerating. Jump rope, do an exercise called "Burpoe". They are excellent overclocking your sluggish pulse.

Tandem: diet + sport

People with a genetic disorder that can not lose weight unit. You can hardly think of one of them. So if you can not lose weight, you are doing something wrong. Sluggish train, breaking the diet greatly reduced the number of calories, often breaks down, do not keep the balance of proteins - fats - carbohydrates, eating carbs in the afternoon, or do not consider something else. That is why it is best not to try to deal with the problem of losing weight on their own, and to contact the experts: nutritionists, coaches, psychologists. On the side is always better to be seen, is not it?

Of course, you can try to lose weight without sports, but remember that the thin cow is not a gazelle. Slim body does not equal beautiful body. Beautiful - it is primarily healthy. A healthy - it's not skinny body with protruding ribs or spine, and shapeless, puffy fat because it's hard to discern the part.

In addition, the sport helps to adjust the diet, even if you ate a little too much, you can always get rid of it quickly. But you need to know when you've eaten too much and you need to know exactly which exercises are the most effective. Therefore, the need to keep food and exercise diary.

Remember! You can spend one extra workout per week to speed up the process of fat burning or burn too much eaten. But you can not reduce the diet more than 500 calories. If your diet is not nutritious and varied, if you will experience the feeling of hunger, you will constantly fall apart. Your mental state is not stable, and emotional eating you provided. In order not to injure the psyche, it is recommended to get used to a new diet gradually get used to the idea is not that you lose weight and that you completely change your lifestyle to be healthy. By the way, you need to eat every 2 hours 5-3 small meals. Divide your daily calories for 6-7 meals (under the 7 th reception meant half a cup of yogurt at night, if you feel hungry, and if there is no hunger, we must confine ourselves to a six meals). Make a diet so that the basic carbohydrates you consume up to 15 hours of the day. If intolerable want a piece of chocolate, eat it in the morning with tea or coffee. But be sure to make a note of the 10 grams of chocolate in his diary KBZHU. Usually women feel when they are attacked "Jordania". And you need to be given the night of kefir or yogurt, for example, on the day or a few days meal plan. He must be in the daily rate KBZHU. For many people, these calculations and the nuances are too complicated, so it would be best if the nutrition monitors professional nutritionist.

If you have broken, psychologists recommend not blame themselves, and analyze the cause of failure. Perhaps you too have reduced diet and should be as long as a little boost his caloric? Or maybe you are habitually seized emotional problems? Analyze. If you can not do it yourself, contact a psychologist, nothing wrong with that. To understand the intricacies of consciousness alone is very difficult, and sometimes impossible.

Remember!

  • Short-term diets are, but they do more harm than good.
  • It is impossible to dump more than 1 kg per week.
  • Observe KBZHU or reduce calories more than 500 calories.
  • exercising, watch your heart rate and keep the heart rate within the fat burning zone.
  • Do not seized mental fatigue and emotional problems.
  • It would be best if you consult a specialist.