Why do I eat little and get fat? I eat little, but I’m gaining weight! What are the reasons!? Are you sleeping enough?
Faktrum publishes 12 mistakes that you should try to avoid.
1. You don't use a schedule for lunch and dinner.
Your body is a brilliant machine. When the body waits for food, it begins to spend energy according to an accelerated program. After all, he knows that he will soon receive a new portion of fuel.
If you eat at different times each time, and also allow yourself to work for many hours in a row without eating, your body will slow down its metabolism. He simply goes into energy saving mode because he “doesn’t know” when he will be fed next.
The ideal meal schedule to keep your metabolism at its highest possible level is every 3-4 hours. Just remember to eat in small portions.
2. You're drinking too little water
For the normal functioning of your body's cells, they need a fairly large amount of water. When your body feels dehydrated, you burn at least 2% fewer calories than you otherwise would.
If you don't like plain drinking water, replace it with green tea. Each mug speeds up your metabolism by at least three hours. Coffee, by the way, does the same thing, but provided that you wash it down with water.
3. You avoid dairy products
Dairy products contain nutrients that play an important role in burning fat and building muscle mass.
We are talking, in particular, about a substance called conjugated linoleic acid. This is a whey made from casein and calcium. Calcium plays an important role in metabolism. The more of it there is in fat cells, the more fat your body will burn during the day.
4. You don't pay enough attention to physical activity
Your metabolism speeds up after your workout is finished. The effect lasts approximately 48 hours. So try to hit the gym at least three times a week.
In addition, strength training allows you to quickly build muscle mass. And the body will also spend a fairly large amount of energy to maintain it.
5. You are an owl
Sunlight, which some people enjoy in the morning, is very important for your metabolism. The fact is that it regulates and normalizes circadian rhythms.
Everything is simple here: if they are disturbed, your metabolism slows down, because the body decides that it lives in a state of constant danger.
In general, try waking up earlier. And, accordingly, go to bed earlier.
6. You're trying to cut out carbs completely.
And you are making a big mistake. Giving up carbohydrates is an extremely dangerous idea. If only because your muscles need glycogen, and it is formed from carbohydrate reserves.
Plus, if you give up carbs, you're almost certainly living with chronic fatigue. Without glycogen, you will not only have no energy for training, but also for everyday life.
7. Sometimes you snack on chips, crackers and crackers
If you occasionally eat snacks such as crackers, chips or sweet yogurt and want to lose weight, you will need to change your habits. You should not eat snacks with unhealthy trans fats and sugar, but snacks with polyunsaturated fatty acids.
Walnuts are ideal. If for some reason you don't like them, try other types of nuts. Any vegetables are also suitable.
8. You sleep at too high a temperature
Check your thermostat. Your body only burns calories efficiently during sleep if it is at a comfortable temperature. There is no need to sleep in the cold, but you should remember that the ideal bedroom temperature should be between 18-19 degrees Celsius.
And remember: it is at night that the so-called “brown” fat, which is concentrated in the area around the abdomen and hips, is burned most quickly.
9. You only use sea salt
We have nothing against sea salt: it tastes good and is not as harmful as other types. The bad news is that we all need iodine for normal metabolism. Therefore, buy iodized salt at least sometimes.
You should also be more active in eating iodine-containing foods: seaweed, eggs, shrimp and cod liver.
10. You don't buy organic products.
11. You're not getting enough iron
If your body doesn't have enough iron, it means your muscles are chronically deficient in oxygen. The result is general lethargy, fatigue and fullness.
Women should pay special attention to their iron intake. Eat more legumes and dark greens - spinach, broccoli, Chinese cabbage.
12. You worry too much
No one in the world can boast of living stress-free. But it is important to remember that the body of a nervous person burns on average 100 calories less than on calm days.
In addition, stress triggers our cravings for unhealthy foods. Therefore, it is vital to take time for yourself to de-stress. Choose the method that suits you personally. The goal is to achieve smooth and deep breathing, which allows you to burn fat as efficiently as possible.
10 Ways to Ruin Your Health Just by Wearing Your Clothes
Daily liver cleansing.
Often, when they talk about the calorie theory of nutrition, they mistakenly call its main position as follows: the calorie content of the diet should correspond to the energy expenditure of the body.
There is a big mistake in this definition, which is often not noticed even by experts. We will now analyze this error, correct it and draw an important conclusion, very valuable for our goals of fast and healthy weight loss.
Why can’t we talk about the calorie content of the diet? For the simple reason that there are a lot of people who eat a lot, but do not gain weight. There are a lot of people who eat little and do not lose weight.
The answer to this question is simple - it’s not about those calories that are in the diet, but about those calories that are absorbed in the gastrointestinal tract.
Thus, in fact, the calorie theory of nutrition sounds something like this: the calorie content of the main part of the diet, assimilated differently by each organism, must correspond to the energy expenditure of the body.
Yes, that’s right, each body can metabolize food differently. Therefore, a situation may arise when two different people eat the same food, but one will lose weight and the other will gain weight. The difference in food absorption can be 30%. If for a normal person the normal diet is taken as 100%, then a person losing weight will receive only 70% of food calories on the same diet (food is poorly digested), while a person who is gaining weight will receive 130% of food calories (food is overly digested).
Our task is to find out why this happens and how it can be eliminated. And for this we will need to remember a little physiology and anatomy.
Food enters the stomach, is processed there with hydrochloric acid and turns into a crushed oxidized food bolus and goes on its further journey through the digestive tract - to the duodenum.
Between the stomach and duodenum there is the pyloric sphincter - a kind of dispenser for food entering the duodenum.
Normally, as soon as an oxidized lump of food approaches the pyloric sphincter, it opens and lets part of the food through.
The pyloric sphincter remains open until the environment in the duodenum becomes acidic under the influence of the oxidized bolus.
As soon as the environment becomes acidic, the sphincter closes. The dispenser worked.
The food bolus in the duodenum begins to be processed by alkalis entering the duodenum - bile, pancreatic juice and intestinal juices.
As soon as the food bolus has become alkaline, the pyloric sphincter opens, the alkalized bolus goes further into the small intestine, and the next portion of food from the stomach enters the duodenum, which again oxidizes the entire space of the duodenum. And so on.
And so this dispenser works continuously, as food is digested in the stomach and alkalized in the duodenum.
From this description we can draw a very important conclusion, that the faster the food is alkalized in the 12-percent colon, the faster the dispenser will work, the faster the food will move through the gastrointestinal tract.
Is it good or bad? Let's figure it out.
If food moves faster than normal, then the absorption processes begin to go faster.
To make it clear, let's look at an analogy with a bathroom. Let's say we have a 400-liter water tank and a bathtub half filled with water, but with an open drain hole.
We begin to supply water to the bathroom through the tap.
Normally, the speed of pouring water is equal to the speed of draining it. There is no more or less water in the bathroom. The level is saved.
If you open the tap and let in more water, the pouring speed will exceed the draining speed and the bath will fill up. The water level will rise.
If the speed is made lower than normal (less than the drain speed), then the water level will decrease. There will be less water in the bath.
Approximately the same thing happens in the body and this can be called the “over-absorption” effect.
The fact is that normally the rate of influx of nutrients is approximately equal to the rate of their consumption.
If for some reason the rate of arrival becomes greater (and this is precisely our case of “over-absorption”), then, because the rate of consumption has not changed; excess incoming substances accumulate in the body. Roughly speaking, the concentration of the incoming substance increases. The body receives a shock dose - the volume of nutrients that was previously received within 1 hour now arrives much faster - in 20 - 40 minutes.
This applies to all nutrients, but especially glucose! It is the supply of a loading dose of glucose that has an extremely strong effect on obesity!
Normally, glucose enters the liver and is stored there in the form of glycogen. But the liver cannot accommodate more than 90g of glycogen at a time. And if suddenly the rate of glucose intake increases, then the liver has nowhere to place glycogen and it processes it into fats. This is how the effect of “I eat little and get fat” arises.
In a normal version, liver cells would receive glucose more slowly, they would also slowly deposit it in the form of glycogen, and in the absence of excess there would be no processing of it into fat and sending it to fat reserves.
Thus, we come to the important conclusion that the reason for the situation “I eat little and become fat” is the rapid activation of the pyloric sphincter between the stomach and duodenum. The reason for this operation is the rapid alkalization of the food bolus in the duodenum.
In what cases can this rapid alkalization occur? For example, in the case of gastritis with low acidity (and this is the most common cause). There is little acid in the stomach, and the amount of alkali in duodenum is normal. This leads to faster, compared to the norm, alkalization of the food bolus.
The second reason is the excessive secretion of alkalis due to the stimulation of parasympathetic stimulation of the pancreas and liver.
In any case, the reason is diseases of the gastrointestinal tract and too rapid alkalization of the food bolus.
Now that we know all the ins and outs of the “overabsorbing” phenomenon, we can think about how to deal with it.
The method is very simple - you need to empty your gallbladder every day. This is exactly what will be the task of the first week - to get used to emptying the gallbladder every morning.
The fact is that bile from the liver enters the gallbladder around the clock. Every second, every minute, bile accumulates in the gallbladder. Bile is released only when you eat food, so the gallbladder usually fills up overnight. And if we empty it at this moment, then during subsequent meals, the food bolus will not be so strongly alkalized and, accordingly, there will be no phenomenon of “super absorption.”
In addition, such prevention will relieve you of bile stagnation in the gallbladder and the formation of stones. Essentially, this is nothing more than a daily liver cleanse.
I already talked about how to do this earlier - it’s enough to drink 1 teaspoon (eventually 1 tablespoon) of vegetable oil in the morning on an empty stomach. The oil can be anything - sunflower cedar, pumpkin, flaxseed, etc. It's just a matter of your taste.
By drinking 1 teaspoon of oil every morning on an empty stomach, 40-60 minutes before meals, you will forget what biliary dyskinesia is and you will never develop gallstone disease.
Of course, you can alternate different types of oils and drink one type of oil for a while, then another, and so on. By the way, if 1 tsp. If it seems like a large dose to you, then try starting with 0.5 tsp.
If it is difficult to drink butter, then use coffee with a piece of butter.
In any case, daily morning cleansing of the gallbladder should become a habit, just like brushing your teeth in the morning. This skill will not only prevent you from falling into the category of “I eat little and become fat,” but will also protect you from numerous problems with the gallbladder and liver.
I would like to add a couple of clarifications about taking vegetable oil.
First, vegetable oil has a high calorie content - 1 tablespoon contains 160 kcal.
But the fact is that vegetable oils cannot serve as a complete source of human fat.
Each molecule of vegetable oil entering the gastrointestinal tract breaks down into one molecule of glycerol and three molecules of fatty acids, from which slightly different - human - fat can be synthesized.
And if every glycerol molecule is suitable for the synthesis of human fat, then the situation is completely opposite for fatty acid molecules. Human fat cannot be synthesized from unsaturated fatty acids, and it is these unsaturated fatty acids (linoleic and linolenic acids) that make up 90-95% of the volume of vegetable oils.
Roughly speaking, vegetable fats are absorbed very poorly; 90-95% of ingested vegetable fats do not even enter the bloodstream, but simply pass through the intestines and are excreted along with feces.
Therefore, when you take 1 tbsp. spoon of vegetable oil, then only 5-10% of the total volume of vegetable oil will be absorbed. Those. The calorie content of one tablespoon of oil absorbed by the body will be only 8-16 kcal - it is so low that it can not even be taken into account when calculating the daily calorie content.
Second, vegetable oil contains fat-soluble vitamins (A, E, K, D). Moreover, if the fatty acids contained in a spoonful of butter are mostly not used, and therefore are not absorbed, then nothing interferes with the absorption of fat-soluble vitamins. Taking herbal oils daily will saturate your body with these vitamins and make your skin glow. The skin will become young and elastic. In fact, taking 1 spoon of vegetable oil daily is the best thing you can do to rejuvenate your skin.
Many people are interested in why some people eat whatever they want and don’t get fat, while others gain weight from the air. Scientists have developed versions to explain this phenomenon and conducted experiments. We will talk about the most interesting and reliable of them in this article.
Is it all genetics to blame?
About 40% of our weight is programmed at the genetic level. So, there are 3 body types:
- Asthenics are thin-boned, with a barely noticeable fat layer. Such people lose weight easily, do not gain weight, but it is also difficult for them to build muscle.
- Normosthenics - have developed muscles and a thicker layer of fat. They get better quickly, but just as easily lose weight.
- Hypersthenics are people with a developed fat layer. Most of them tend to be overweight. Losing weight is difficult for them, and after completing the diet, the lost kilograms are easily returned. To maintain slimness, you have to constantly limit yourself in food.
It is impossible to fight genetics, but it is not the only factor that determines weight. If a slim person starts to overeat a lot, he also gets better. Only after returning to a normal diet does his weight quickly return to normal without dieting or exercise. The fact is that a healthy body has a target for a certain body weight. If it does not recover, this indicates some kind of problem that needs to be solved.
Why some people eat whatever they want and don’t get fat: facts and hypotheses
The reasons for this phenomenon can be psychological and physiological. If it is impossible to influence the genes and location of fat cell receptors, then lifestyle and attitude depend only on the person himself.
Problems with hormones
In obese people, the sensitivity of dopamine receptors, which are responsible for receiving pleasure, is reduced. This explains the need for increased amounts of pleasure hormones endorphins, serotonin and dopamine. An easy way to make up for their deficiency is to eat. As a result, people unbeknownst to themselves swallow thousands of extra kilocalories, like smokers who constantly smoke. Then comes genuine surprise at how the numbers on the scales have changed.
The way out of the situation is simple - look for other sources of joy that are not related to food. This could be communication with interesting people, hobbies, creativity, and even physical activity. During training, not only fat deposits are burned, a beautiful relief is formed, but also a large amount of endorphins are released into the blood. A person feels a surge of happiness and vigor, and the need for cake disappears.
The reason for the tendency to be overweight is often reduced sensitivity to leptin, a hormone that controls hunger and satiety. This is not an endocrine pathology, but only a feature of the body. Knowing about it, a person should not trust the feeling of hunger. He needs to form the habit of eating moderate meals at regular intervals. This will make it easier to control your weight. If you snack every time you feel a deceptive feeling of emptiness in your stomach, excess weight will not be long in coming.
There is an interesting study by British scientists who discovered the Atkins gene. Under its influence, saliva is actively released, breaking down carbohydrates. Most people have 2-3 copies of this gene in their bodies. Only in some cases their number reaches 20. These lucky people with a high level of the Atkins gene will not gain excess weight, no matter how much they eat.
Scientists have been able to identify another factor that activates the activity of obesity genes. It turned out that a good mother during pregnancy and a high weight of the newborn reduce the likelihood that the child will become fat in the future.
Features of muscles
One likely explanation for why some people eat whatever they want and don't gain weight, while others starve and gain weight, is muscle fiber ratio. Fast twitchers require more energy, slow twitchers require less. Slender people naturally have a predominance of fast-twitch muscle fibers. Others can develop them with exercises on the horizontal bar, sprinting, and weight lifting. Long marathons provoke the growth of “slow” fibers, so they are not suitable for maintaining slimness.
Distribution of fat receptors
There are two types of receptors on fat cells. The former are responsible for the accumulation of fats, the latter - for their breakdown. There are people in whom these receptors are distributed evenly throughout the adipose tissue of the body. Even if such a person gains 5 kg, it will not be noticeable to those around him. The gained kilos will simply spread throughout the body without causing fat deposits in certain areas.
Most people have distinct areas where fat storage receptors predominate. For women it is the hips, chest, buttocks, and for men it is the abdomen. In such cases, fat leaves one place and accumulates in another. The face suffers the most. If it loses weight, wrinkles appear.
Eating behavior
Slender people eat only when they are hungry. They do not follow strict diets and do not deny themselves sweets and other favorite foods. Such people have learned to listen to their body and know when it needs refueling.
Overweight people have different eating behavior. Many of them are accustomed to eating with company, without even experiencing obvious hunger. They also try to follow diets, and before preparing for them, there is a ritual of saying goodbye to their favorite food, when a person wants to get enough of cakes for future use. Slim people do not accept restrictions. They eat only a couple of pieces of chocolate at a time, and leave the rest for later, because for them there are no prohibitions.
Sports activities
Slim people often lead active lifestyles. In winter they go snowboarding and skiing, in summer they go cycling. They go hiking and jog in the morning. During such activities, a lot of energy is consumed. Calories received from food are actively burned, which is why a person does not gain weight. Sports activities also stimulate the production of the happiness hormone, which you don’t have to look for in food.
Accelerated metabolism
Not long ago, doctors changed their minds about why some people eat whatever they want and don’t gain weight, while others quickly gain weight. For a long time they believed that a person gets better from laziness. Allegedly, a sedentary lifestyle and frequent snacking slow down your metabolism, resulting in more fat being deposited on your sides. It has now become known that overweight people have a less active energy metabolism than thin people.
Metabolism is a complex process of chemical transformation of substances that provide the body with energy needs for development and growth. If the metabolism is fast, then the risk of fat and carbohydrate deposition tends to zero, even if a person eats heavily at night.
Accelerated metabolism is inherited, but there are some foods that act as good catalysts. These include spicy foods popular in Asia, where obesity rates remain low.
The risk of metabolic disorders increases during adolescence. Young boys and girls are always in a hurry to get somewhere, so they eat street fast food, buns, and wash it all down with soda. The result is metabolic syndrome, or a metabolic disorder.
Video: How to eat and not get fat?
Experiments: what happens if thin people start overeating?
Scientists around the world are looking for an answer to the question of why some people eat whatever they want and don’t gain weight, while others quickly gain weight. Many scientific experiments were conducted that lifted the veil of secrecy.
Stages of weight loss
Vermont prison experiment
What researchers were most interested in was not the difference between how food affects obese and thin people. They tried to find out the following: is it possible for a person to eat a lot and not exercise, but remain slim.
To study the body's reactions to overeating, back in 1967, Americans conducted an experiment in a Vermont prison. Young prisoners aged between 20 and 30 years old who were naturally slim, healthy and had no relatives with obesity or diabetes were recruited to participate. For their service to science, they were promised that they would seek their early release.
For three months, the prisoners ate many times more than usual. The daily diet consisted of a menu of 5000-1000 kcal, and sports were prohibited. It was planned that by the end of the experiment, its participants would gain 25% above their body weight, but this did not happen to everyone. Two recovered by 21%, one by only 18%. Scientists have had to agree that obesity is impossible for some people because their bodies resist storing fat.
Student Research
In our time, the experiment conducted in a Vermont prison was repeated with the participation of student volunteers. Naturally lean young people were chosen who had never thought about what and in what quantities they eat. Some were proud of their natural thinness and the ability to eat whatever they wanted.
The experiment lasted 4 weeks. During this time, the students ate twice as much as usual and avoided physical activity. They were given pedometers and asked to take no more than 5,000 steps per day (about 3 km). The daily diet consisted of donuts and chocolate, cakes, pizza with fatty mayonnaise and cheese, milkshakes with whipped cream and cheesecakes.
In theory, each participant's weight should have increased by about 15%, or 10 kg. After four weeks, the scientists' expectations were justified, but not completely. Most of the participants gained a lot of weight. Still, two gained less weight than expected. One recovered by 9%, another by 5%.
“I don’t eat anything and I’m still getting fat!”, “I went to the gym, but the weight is the same,” “I started eating less, but my figure hasn’t changed - I’m just hungry all the time.” Are these complaints familiar? Let's look at how some people manage to eat heavily and remain quite slim, while others, according to their own assurances, “get fat from the air.”
Asya complains to everyone she knows: “I eat so little, but I’m still fat. Look, Katya is much thinner than me, although she eats heavily! Probably nothing will help me - it’s just genes.” Friends look away in embarrassment. Katya in question is a slender girl. And she eats really heavily. But with a caveat: Katya does not have the habit of overeating at night, and she eats quite measuredly: lunch and dinner. She does not deny herself sweets, but eats meat or salads as main dishes. And most importantly, Katya is a fan of karate. She goes to training two or three times a week, and the workload in martial arts classes is quite serious.
Asya tried to play sports several times, “but somehow there was no time.” And Asya’s statement that she “doesn’t eat anything” seems outlandish from the outside. Indeed, a girl can skip lunch, but for dinner eat a plate of fried potatoes with meat, or order pasta with a rich sauce at a restaurant, eat it all with dessert and wash it down with a sweet cappuccino - this is a common story. So, “I don’t eat anything”... Asya’s friends are confused: should they open her eyes or shouldn’t they? No one has decided yet - if a person wants to deceive himself, there are usually reasons for this.
Let's admit right away: there is no such thing as completeness “from air”. It is a myth. Just as there is no such thing as “fatness due to age.” After childbirth, a woman’s hormonal levels may change - but then it is not age that is to blame, but the endocrine system, and it needs to be treated. With age, the bones become a little wider, but this gives only a slight “gain in width”, a centimeter or two, which can be easily hidden with clothing. This does not affect weight: bones do not become heavier with age; on the contrary, they become more fragile and lighter.
If you “eat nothing” but don’t lose weight, it means that you eat a lot, but don’t notice it. There is no such thing as “hereditary completeness”. There is a stronger or leaner physique, which is actually passed on from the parents. But if in recent years you have gained five, or even 10-15 kilograms, this means that you got them as a result of overeating and insufficient physical activity. Nowhere in our genes is it written “Marya Petrovna will gain 20 kilos by the age of forty.” The only alternative is that your hormone levels have changed, for example after childbirth or as a result of illness. If you suspect a hormonal imbalance, be sure to visit an endocrinologist. But even in this case, the reason for obesity is usually a rich diet and lack of physical activity: hormonal imbalances make a person lethargic and increase appetite.
Notepad. For those “losing weight from the air” there is an excellent training called “notebook”. You start a notebook and pen, which you never leave for a minute, from morning to evening. In this notebook you write down everything you ate that day, down to a small cookie and a few seeds. Don't limit yourself to one day - do the exercise for a week, or better yet, two. If you are uncomfortable writing down the ingredients of your lunch in front of your colleagues, go to the ladies' room or the hall - and write it down there. But don't miss anything. This will help you evaluate whether you are actually eating as little as you think.
The notebook will also help those who think that, but in fact, they snack ten times a day and have very high-calorie foods. At the institute, I had a friend who periodically went on a diet of tiny... sandwiches with smoked sausage, which were served in the cafeteria. She washed them down with sweet compote. Needless to say, this diet was a real mockery of the body, and it didn’t help to lose weight either.
On the weekend, sit down with a notepad and, using the Internet or reference books, try to estimate the calorie content of your daily diet, and ideally, also the ratio of proteins, fats and carbohydrates. Believe me, it is quite possible to do this. The calorie norm for a woman, a mental worker, weighing approximately 65-70 kg, is 2000-2500 calories, and the daily fat norm is no more than 30-50 grams. (In this case, two thirds of this amount should be unsaturated, that is, vegetable fats). Well, did you get it done?
Moreover, this is the norm designed to maintain weight. If you want, you need to reduce your caloric intake or seriously increase your physical activity. By the way, about the load.
Play sports or pretend? Another common complaint: “I go to the gym, but I haven’t lost a kilogram!” Going to the gym is not enough - you also need to work out there.
Nutritionist Evgenia Kobylyatskaya, who herself has struggled with excess weight for a long time, talks about her observations of visitors to fitness clubs: “At the start of an aerobics class, a private driver brought a huge fat girl of about sixteen to the center building in an expensive car. The girl went straight to the locker room, sat down on a bench, took out a book and immersed herself in reading. At the end of the class, when the sweaty and disheveled ladies ran into the locker room, she stood up, slammed the book shut and slowly floated towards the exit. The driver opened the car door, she got in and drove away.
I also remember two friends who happily met at the entrance, chatted for a long time, then went into the pool and continued to chirp, standing waist-deep in water. I always remember a girl with a book and two friends in the pool when people report that they go to the gym three times per week, but for some reason they don’t lose weight.”
This is a typical portrait of “those who don’t lose weight at the gym.” As evidence, there are data from a study recently conducted in the UK. Experts anonymously surveyed more than 2 thousand people - owners of fitness center club cards. The “athletes” were asked what they do during training, whether they get very tired and whether they even go to the center. It turned out that 5% of people don’t use cards at all - it’s just that a fitness club is included in their social package at work, and they “decided not to refuse.” 25% of respondents honestly admitted that they mostly spend time in the pool or in sports, like those girlfriends from the story of Evgenia Kobylyatskaya, and go to the gym for show. 10% said that they mainly relax in the relaxation room near the pool, while the same number go to the club in the hope of having an affair or bought a membership because it is fashionable. Of those who do exercise on exercise equipment, 30% said that they choose such a light load that we never even sweated. This is especially true for women - they are afraid to look unattractive: flushed, out of breath, with streaks of sweat on their faces.
Why deceive yourself? Neither the water in the pool nor the air in the gym has a weight-loss power - if you don’t load your muscles, you will never get lean. We won’t tell you that an expensive and personal trainer is the only way out. It's not like that at all. You can do regular exercise at home, provided that the exercises from this complex really make you sweat. You can download fitness video lessons or even just run them online from the Internet, if the data transfer speed allows. You can buy a couple of discs with aerobics complexes in the store. You just need to practice them honestly, at least several times a week for 30-40 minutes or daily for 15-20. And the loads should be real - the next day your muscles should stretch at least a little. And to be honest, people who haven’t played sports for a long time usually have pain in their arms, legs, abs and everything else after real physical activity.
Lack of time is a good excuse. But tell me frankly: if we find time to watch TV series, chat with my husband, sit on forums and have dinner that lasts an hour, is it really impossible to find 20-30 minutes a day for your beauty? If you think that you absolutely don’t have time for yourself, what can you do? But then don’t complain about your bad figure. You made this choice yourself.
Some advice for those who are ready to take decisive action:
Don't start on Monday. Get started today. If your stomach is already full, or even overfilled, it’s okay, you’re just getting started. Do a couple of exercises whenever you have some free time. This could be smooth leg swings to the sides, push-ups - anything. Exercise for at least 5-10 minutes, and the next day your muscles will ask for more. If you haven’t had time to eat a big meal yet, great. Try today not to overeat at night, not to eat fatty foods and reduce the amount of sweets. Just don’t go hungry at all - this will inevitably lead to a breakdown, and you can ruin your stomach.
Look for unpleasant emotions, conflicts, dissatisfaction that make you overeat. Extra food, which no longer serves to satisfy hunger, serves as a means for something else. You are compensating for something that is most easily achieved through food. The love of a partner, the attention of others, proper rest, or maybe a lack of drive and adventure, a feeling? Many bright moments of childhood - New Year, Birthday - were associated with a beautifully set table, bursting with treats. Maybe you lack joy, a sense of celebration in life?
Get ready for persistent and gradual work. Not a single “express weight loss” method gives long-term results. Many people can lose weight by fasting, but no one can keep it off. The kilograms will come back to you, but your health will decrease. Therefore, lose weight slowly but surely. The key to this is to change your lifestyle.
Change your habits. If your current lifestyle has caused you to gain weight, then in order to lose weight, you will have to change it. Keep track of which ways to spend time lead to overeating in your case. Snacking in front of the TV? Can't refuse treats with friends? Do you finish eating after your child? Of course, this does not mean that you need to stop feeding your child or visiting. But when visiting, it is quite possible to communicate with one glass of juice or tea in your hand, and it is better to put the half-eaten portion of the child in the refrigerator or even throw it in the trash - but not in yourself.
Be happy about any progress, no matter how small. Often women give up with the words: “Well, yes, I lost two kilograms in a month, but I need fifteen!” But two kilograms a month is an excellent result! It turns out that you have adjusted your lifestyle so that the body begins to get rid of unnecessary reserves. And in less than a year, you will find a completely different figure. Don't set unrealistic goals - this is a recipe for failure. Better enjoy real success and continue.
Lose weight to live, don't live to lose weight. It's easier to lose weight when you're not focused on losing weight. Don't set a specific date by which you must reach a certain weight: graduation, wedding, birthday... This only creates unnecessary stress. Better yet, don’t put anything off “until you lose weight.” Live now! The sooner you learn to enjoy life, the sooner you will become slim.
A well-trained conscience never gnaws at its owner! If the owner is sure that he eats little and gets better just from one “look” at the food, then so be it! The situation is completely different with people “not inclined to be overweight.” They are convinced that they “eat a lot.”
I have one very petite neighbor, an inch-sized girl. She belongs to those individuals who are confident themselves and convince everyone around them that they “eat a lot”: “Oh, what are you talking about!” I eat a lot! I'm constantly chewing on something. I’ll intercept one thing, then another.” I would have taken her word for it if I had not had the opportunity to observe this “a lot” with my own eyes. A spoonful of salad and half a cutlet. All. She's full.
A chocolate set can sit for a month until a friend comes to her house for a “cup of tea” and “goes crazy” with all the candies one after another.
She has three men in the house, and she cooks a wide variety of dishes for them. But at the end of the day he may drop the phrase: “I haven’t eaten anything today.” This is generally a paradox: it is the “slender women” who are almost always convinced that they eat “a lot,” while the “fat ones” are convinced of the opposite, that they eat “little.”
One of my travel companions complained that she doesn’t eat much, but at the same time she is “expanding in size.” To which I remarked to her that at dinner she ate half a chicken carcass.
She retorted with surprise and indignation: “This is boiled chicken. Boiled chicken meat does not make you fat. This is diet food!
There was no point in starting an argument. The very fact that I pointed out to her her exorbitant appetite was tactlessness on my part. And besides, I know in advance all her arguments that she will give me.
In such cases, it is usually explained to such “stupid” and “ignorant” people like me that there are two types of people: those who have a fast metabolism and these “lucky ones” can eat “everything”; and there are “unfortunate” people with a slow metabolism, who, even if they feed on the “holy spirit,” still get fat. It makes for an interesting movie. When we buy a car, we choose a car that has lower fuel consumption during mileage. This is considered one of the advantages of the car's technical characteristics.
And people who have “low fuel consumption,” whose energy is spent rationally, are for some reason considered “deprived of nature.” “Fat people” necessarily classify themselves as precisely this category of people, who by nature itself are supposedly deprived of the right to be slim.
Also, opponents in a debate about thin and fat people can use the following argument as a fighting elephant - “hormonal deviations.”
But! I'm sure cause and effect are reversed here. There is still “obesity” ahead, which can be a consequence of hormonal imbalances. Of course, there are no rules without exceptions; different things happen in this “best of worlds.” But still, the main reason for the “obesity” of humanity was and remains one – overeating.
Each person has their own body mass in the brain. Just like your idea of what is “little” and what is “too much” to eat.
Give up your illusions! Get yourself a tiny notebook with a pen in which you write down everything you eat during the day. Always carry it with you, don’t miss anything: what and how much you eat, what and how much you drink. You can and should drink without restrictions - water! Coffee, tea, juice and other drinks are food.
Don’t leave the recording for the evening, don’t rely on your memory. Memory is a tricky thing! If he wants to forget something, he will definitely forget it! Do this week-long experiment. And then, perhaps, your standards will change “a lot or a little.”
Why do people get fat
So why do people still get fat? Why does their lifestyle leave them no chance to be slim? The reason here is this... The reason is the poor quality of life!
I don't know if you will understand me, because what I'm saying now is that obesity is the result of a boring, unsatisfactory life. It is not irrational and unbalanced nutrition that is the root cause of excess weight, but stimulation of pleasure. When there are no other pleasures in life, a person replaces all other possible pleasures with taste pleasures.
Why am I getting fat if I eat almost nothing?
In order not to be overweight, a person needs to live an interesting life. When there is no fullness of life, the fullness of the body comes.
That's why people get fat because they don't have a full life. The job is unsatisfactory, not everything is perfect in the family, etc. I want something like this! But it still doesn’t come and doesn’t come...
