How to maintain weight after weight loss?
sohranit vesPo to American psychologists - Tracy Mann and her colleagues at the University of California at Los Angeles, who conducted a rigorous analysis of all long-term studies of diets weight loss results after the last 2-5 years - most of those who used the diet to fight obesity , not only restored " those pounds ", but gained more .
In addition, these experiments have adversely affected the overall state of their health, transformed into the problems with the heart and blood vessels , increased risk of diabetes , stroke, any disruptions in the immune system .
Diet , in their view , do not contribute to the final disposal of excess weight and do not bring most people of any significant health benefits.
For reasons that are not able to maintain weight after weight loss , according to U.S. researchers, include:
According to the results of the diet lost 20 % or more of the initial weight ;
The loss of body weight occurred in radically short time ;
Participants spend five hours a day for sitting at the computer or TV.
Also in this study revealed such a feature that if you save a new weight for a certain time period , more than six months , the brain takes these indicators as normal , which facilitates further efforts to retain them .
Accordingly, the longer the period when you were overweight , the longer it takes for the " confirmation " of the new parameters of the body . So it is really important to keep unchanged the weight after the diet , or problems tend to come back ...
But the opportunity to keep the ideal weight after weight loss is always there. Adhering to these rules, you can be sure that the hard- dropped pounds more will never go back.
So, how to maintain your weight after weight loss?
1. To stabilize your weight, make it a habit to weigh about once a week. Stand on the scales every day should not be because daily fluctuations in weight that can reach 1-2 kg . , Depending on what you ate during the day.
Select a specific day of the week and weigh yourself in the morning on an empty stomach , the results of weight loss record in his diary , to be able to follow the dynamics of positive change.
And if you see an increase in your weight more than 2 kg . , It is not necessary to panic , just enough to adjust your diet and / or increase physical activity, the weight came back on track.
In such cases, in addition to action to restore your weight , you need to find out the cause , which has contributed to an increase in weight , and to try to avoid repeating in the future .
kak-sohranit-ves
2 . Stick to three meals a day in order to successfully maintain weight after weight loss. Because if the body for a long time now without food, then inevitably slows down the metabolism. Let's skip lunch because of an overwhelming sense of hunger , you can over- overeat at dinner , with a margin of sorting through the put daily rate of calories.
3 . In the diet should contain all the nutrients , vitamins and minerals that are essential for normal functioning of a person and help maintain weight after weight loss.
The more diverse selection of healthy foods in your fridge - fruit and vegetables, cereals and products of wheat flour , low-fat varieties of meat and dairy products, eggs , fish and seafood , nuts and berries , dried fruit - the lower the probability that want something not really useful .
At the same time, sometimes you can pamper yourself a bit of a forbidden , but such a favorite product . Adhering to strict prohibitions , sooner or later, you can break , and thus jeopardize the progress made. A bit of cake or ice cream once a week no matter how significant the figure will not cause harm .
To keep the new weight after weight loss , use helpers to help you easily in the fight against excess calories. Pineapple , eaten before and after meals, will contribute the full absorption of the protein. Grapefruit - the real enemy of fat : it simply burns easily . Pepper - a storehouse of vitamins , drastically improves metabolism.
kak-sohranit-ves
4 . To maintain the shape of the new body has to get at least 30-40 minutes of physical activity every day . Remember , the return to the old sedentary lifestyle would return back all your weight, and even more with bonuses as cellulite and nervous stress.
To maintain an ideal weight , start each day with an invigorating charge , smiles and a glass of quality and clean water.
It does not matter what kind of motor activity you prefer - it's swimming or yoga , aerobics and badminton , walk around the city at a rapid pace , or work in your garden - it is important that you move, and it brings you enjoyment and pleasant tiredness .
And remember - if you can keep the weight off after weight loss or not, depends on you!
sohranit vesPo to American psychologists - Tracy Mann and her colleagues at the University of California at Los Angeles, who conducted a rigorous analysis of all long-term studies of diets weight loss results after the last 2-5 years - most of those who used the diet to fight obesity , not only restored " those pounds ", but gained more .
In addition, these experiments have adversely affected the overall state of their health, transformed into the problems with the heart and blood vessels , increased risk of diabetes , stroke, any disruptions in the immune system .
Diet , in their view , do not contribute to the final disposal of excess weight and do not bring most people of any significant health benefits.
For reasons that are not able to maintain weight after weight loss , according to U.S. researchers, include:
According to the results of the diet lost 20 % or more of the initial weight ;
The loss of body weight occurred in radically short time ;
Participants spend five hours a day for sitting at the computer or TV.
Also in this study revealed such a feature that if you save a new weight for a certain time period , more than six months , the brain takes these indicators as normal , which facilitates further efforts to retain them .
Accordingly, the longer the period when you were overweight , the longer it takes for the " confirmation " of the new parameters of the body . So it is really important to keep unchanged the weight after the diet , or problems tend to come back ...
But the opportunity to keep the ideal weight after weight loss is always there. Adhering to these rules, you can be sure that the hard- dropped pounds more will never go back.
So, how to maintain your weight after weight loss?
1. To stabilize your weight, make it a habit to weigh about once a week. Stand on the scales every day should not be because daily fluctuations in weight that can reach 1-2 kg . , Depending on what you ate during the day.
Select a specific day of the week and weigh yourself in the morning on an empty stomach , the results of weight loss record in his diary , to be able to follow the dynamics of positive change.
And if you see an increase in your weight more than 2 kg . , It is not necessary to panic , just enough to adjust your diet and / or increase physical activity, the weight came back on track.
In such cases, in addition to action to restore your weight , you need to find out the cause , which has contributed to an increase in weight , and to try to avoid repeating in the future .
kak-sohranit-ves
2 . Stick to three meals a day in order to successfully maintain weight after weight loss. Because if the body for a long time now without food, then inevitably slows down the metabolism. Let's skip lunch because of an overwhelming sense of hunger , you can over- overeat at dinner , with a margin of sorting through the put daily rate of calories.
3 . In the diet should contain all the nutrients , vitamins and minerals that are essential for normal functioning of a person and help maintain weight after weight loss.
The more diverse selection of healthy foods in your fridge - fruit and vegetables, cereals and products of wheat flour , low-fat varieties of meat and dairy products, eggs , fish and seafood , nuts and berries , dried fruit - the lower the probability that want something not really useful .
At the same time, sometimes you can pamper yourself a bit of a forbidden , but such a favorite product . Adhering to strict prohibitions , sooner or later, you can break , and thus jeopardize the progress made. A bit of cake or ice cream once a week no matter how significant the figure will not cause harm .
To keep the new weight after weight loss , use helpers to help you easily in the fight against excess calories. Pineapple , eaten before and after meals, will contribute the full absorption of the protein. Grapefruit - the real enemy of fat : it simply burns easily . Pepper - a storehouse of vitamins , drastically improves metabolism.
kak-sohranit-ves
4 . To maintain the shape of the new body has to get at least 30-40 minutes of physical activity every day . Remember , the return to the old sedentary lifestyle would return back all your weight, and even more with bonuses as cellulite and nervous stress.
To maintain an ideal weight , start each day with an invigorating charge , smiles and a glass of quality and clean water.
It does not matter what kind of motor activity you prefer - it's swimming or yoga , aerobics and badminton , walk around the city at a rapid pace , or work in your garden - it is important that you move, and it brings you enjoyment and pleasant tiredness .
And remember - if you can keep the weight off after weight loss or not, depends on you!
