Tons of literature have been written about how to lose weight, but there are no fewer people wanting to lose weight. What to do? Write down!
In order for the extra pounds to flow away faster, and most importantly, so that they don’t come back, you need to keep diaries, and two at once. In one you will record what you ate and how much. In the other, how much you lost in mass and volume.
This really helps. Scientists from several universities drew attention to the power of diaries and notes, and their studies confirmed that regular entries are a powerful stimulant that saves you from excess weight.
Measure and record
Scientists from Cornell University noticed that people who measured and recorded their weight daily lost more extra pounds and were much more successful in maintaining their new shape than those who did not keep a diary.
The two-year study involved 162 people who set themselves a high goal of losing 10% weight. 88 people measured their weight every morning and recorded the results in a table. The remaining 74 people did not keep such a diary.
The first group lost the first 5% of weight almost three times faster during the first year of the study. And among those who maintained the result after the second year, there were twice as many people from the group keeping records. A serious fact, considering that after dieting, weight returns in 40% of cases in just a year.
Self-weighing and visual monitoring are a useful strategy in conjunction with other ways to help you lose weight to maintain health.
Krishna Ramanujan, David Levitsky, Cornell University
All participants in the experiment had different methods of losing weight, selected individually. But they measured (or not) the weight the same way.
It should be noted that you do not have to weigh yourself every day. It is enough to record your weight, waist and hip circumference once a week. It is more important to record this data, to record the results for a certain period.
Oddly enough, in practice, people often step on scales, but do not keep records. “I’ll remember anyway” is a popular misconception. Nothing like this. Keeping a journal is critical to success. After all, you can only improve what is measurable.
Record and lose weight
Sometimes we eat right, do exercise, but the weight doesn't come off. A common reason is self-deception. We actually eat more than we think because it's easy to underestimate the calories and nutritional value of a serving. If we don't weigh each plate on a scale, we end up eating more than we think. We snack on high-calorie foods and don’t even think twice about a couple of cookies with a cup of tea. In the end, we forget to count how many calories we consumed along with the liquid.
The solution is to keep a food diary - daily tracking of everything you eat. Its effectiveness has also been proven by research. One of them - the longest one ever conducted - showed that people who recorded all the information about their daily diet lost twice as many extra pounds as those who did not.
Here's why a food journal can help you lose weight:
Record and win
It seems that keeping a diary is a terribly difficult and painstaking task. But there is one big plus: the first results of such activities will be noticeable within a week. Give it just a week and you will see how your attitude towards yourself and towards food changes. And perhaps you will notice progress on the scales.
And further. You don’t have to show your diaries to anyone but yourself. You don't need to visit a doctor or trainer to record and share your results. So you have no one to lie to and no one to show off to. Both your progress and your mistakes will remain only yours. Therefore, be extremely honest both when you record the amount you eat and when you note the results of your measurements.
Diaries are kept for good work, not for a beautiful schedule.
You'll find that this dual journal will become a must-have tool to help you lose weight and keep it off. Don't limit yourself to just a notepad and pen. Use apps if you pick up a smartphone more often than a notepad, so as not to create unnecessary obstacles on the way to competent journaling. Start your journey to a new, fitter, healthier you.
An interesting statistic: only 5% of women who have lost weight maintain their weight loss results for more than three years. The rest become “as they were.” And the reason for this is not physiology, but our mental mistakes.
(Psychologist, family consultant)
5% Love. How can you not eat in the evening if you really want to?
What is the secret of those who “resisted”? How can you not eat in the evening if you really want to? How to give up sweets and starchy foods? Everything in the body is interconnected, so everything is solved comprehensively; instead of treating a runny nose with drops 5 times a year, you need 1 good course of strengthening the immune system plus constant prevention.
Those “5%” didn’t just lose weight – they managed to love their new lifestyle. Entirely. That is, learn to leave your comfort zone without hysteria (getting up an hour earlier to exercise, exciting experiments on the topic “1000 dishes from cabbage”, lights out at 21:30 - despite the dissatisfaction of your interlocutor in the chat - so as not to eat in the evening, even if you really want to and etc. etc.)
Total: To achieve your “dream body”, to lose weight and not gain weight again, you need to become so carried away by your new lifestyle that the psychological effect of devaluing the old occurs. This is when you no longer want to return to him. Then you will leave the completeness of “that life” with no regrets.
95% Patience. How to lose weight and not gain weight again?
Torturing yourself with dumbbells and a plank, coupled with a blockade ration of buckwheat-kefir-apple, is a calculation for quick results.
It may be possible to fall in love with such an extreme lifestyle, but certainly not in the month/two/three required to lose a couple of extra pounds. You haven’t changed internally—you just didn’t have time, which means your values remain old. Many people wonder: how can you not eat in the evening if you have no willpower? The answer is simple - you need to change internally so that this question just happens by itself.
Total: A long process precedes a lasting result. At least two years. Becoming slim forever means changing your value system. Not by fighting the body, but by negotiating with it. By introducing healthy foods into your diet a little at a time, as in homeopathy. And removing harmful ones from the diet – also a little bit at a time.
Yes. It’s difficult and many people don’t even imagine how to give up sweets and starchy foods for a long time. But it needs to be done. There are many stories of girls on the Internet about how they lost weight, but gained weight again. This happens because they lost weight not for themselves, but because of their false values.
To lose weight and not gain weight again, first, for example, give up sausages and sausages, and then, gradually, from fatty pork and chicken legs with skin. The most humane thing is to remove one harmful product per week.
For diligence and obedience in the difficult task of losing weight, pamper yourself with pleasant treatments (aroma baths, massage, good cosmetics and body perfume - they love it, not torment it!).
And for dessert, give yourself not cakes, but berries and fruits paired with expensive coffee or unusual “sweets” from a fashionable health food store like chocolate with flax and cinnamon or marmalade with green tea. This is the only way you will be able to lose weight and not gain weight again.
Motivational miscalculations. Psychology of weight loss
You've lost 5 kilos, but princes on horses are still galloping past? And the new position did not come with a size 8 bonus. And not even all the friends noticed... Hopes were not justified, everything went to pieces. So why not get drunk again for the night? There's nothing left to lose. This is why many people who have lost weight gain weight again!
Wait, it turns out that you are valued (or not valued) not for your weight at all? This is wonderful! This means they see the personality, not the texture. Wasn't it worth torturing yourself to make sure of this? Yes, you hoped for one thing, but got another. But this “other” is also important! Praise yourself for the valuable experience. In the psychology of weight loss, motivation is one of the strongest incentives.
Total: thinness does not directly give privileges either in love or in career. Your motive should look like this: “I am losing weight to feel confident and happy with myself.”
Weight loss vow
One of my clients can only keep a promise given out loud - and given to her mother-in-law! A very strict woman. This is her motivation and psychology of losing weight. Wanting to cut off her escape route and start doing something she absolutely doesn’t want to do, she goes to her mother-in-law and declares: “Starting tomorrow, I’m eliminating fast food from my diet for three months and preparing my own meals.” Inner timidity in front of the mother-in-law does not allow one to deceive the “severe judge” even in the complete absence of witnesses! This is the psychology of losing weight.
In order for the extra pounds to flow away faster, and most importantly, so that they don’t come back, you need to keep diaries, and two at once. In one you will record what you ate and how much. In the other, how much you lost in mass and volume.
This really helps. Scientists from several universities drew attention to the power of diaries and notes, and their studies confirmed that regular entries are a powerful stimulant that saves you from excess weight.
Measure and record
Scientists from Cornell University noticed that people who measured and recorded their weight daily lost more extra pounds and were much more successful in maintaining their new shape than those who did not keep a diary.
The two-year study involved 162 people who set themselves a high goal of losing 10% weight. 88 people measured their weight every morning and recorded the results in a table. The remaining 74 people did not keep such a diary.
The first group lost the first 5% of weight almost three times faster during the first year of the study. And among those who maintained the result after the second year, there were twice as many people from the group keeping records. A serious fact, considering that after dieting, weight returns in 40% of cases in just a year.
Self-weighing and visual monitoring are a useful strategy in conjunction with other ways to help you lose weight to maintain health.
Krishna Ramanujan, David Levitsky, Cornell University
All participants in the experiment had different methods of losing weight, selected individually. But they measured (or not) the weight the same way.
It should be noted that you do not have to weigh yourself every day. It is enough to record your weight, waist and hip circumference once a week. It is more important to record this data, to record the results for a certain period.
Oddly enough, in practice, people often step on scales, but do not keep records. “I’ll remember anyway” is a popular misconception. Nothing like this. Keeping a journal is critical to success. After all, you can only improve what is measurable.
Record and lose weight
Sometimes we eat right, do exercise, but the weight doesn't come off. A common reason is self-deception. We actually eat more than we think because it's easy to underestimate the calories and nutritional value of a serving. If we don't weigh each plate on a scale, we end up eating more than we think. We snack on high-calorie foods and don’t even think twice about a couple of cookies with a cup of tea. In the end, we forget to count how many calories we consumed along with the liquid.
The solution is nutrition - daily tracking of everything you eat. Its effectiveness has also been proven by research. One of them - the longest one ever conducted - showed that people who recorded all the information about their daily diet lost twice as many extra pounds as those who did not.
Here's why a food journal can help you lose weight:
- A food diary reveals much more than just a list of consumed products. With its help, a complete picture of your lifestyle emerges. You will learn a lot about yourself and be able to do the math to create the body you want to live in.
- You can do the math. When you write everything down, down to the last crumb, you will immediately notice the difference between how much you supposedly ate and how much you actually ate. The diary helps us correctly estimate the portion size we need. We are used to estimating the amount of food by eye, comparing the serving size with the plate size. And everyone’s dishes are different. Someone will take a medium-sized bowl, but it will actually hold a huge portion. When you keep a diary and take measurements responsibly, you see the real picture.
- You will figure out the source of extra calories. Intolerance to certain foods and hidden sugar in food slow down progress. They strike on the sly, but if you record every bite you eat, you have a better chance of catching the pest.
- A diary will help you stop. before you take too many bites. Another spoon of sour cream on a salad, candy that we bought at a gas station, another mug of sweet compote at lunch... Such little things add 150-650 extra kilocalories a day, and we forget about them when calculating the energy value of the main meals.
- You can trace the connection between mood and food. If you write down not only what you ate and how much you ate, but also the time, place, and your impressions and emotions at the time of eating, you will see how stress affects your diet. Don't make the mistake of writing about how you felt before you ate the grilled chicken. After a good cutlet, we are all happy, but it is more important for us to know when our hands reach for the refrigerator.
- You see how much you've already done. When the numbers show that you've lost a kilogram in a week, increased your intake of clean water, and no longer want to steal a candy bar from a colleague, it motivates you to continue in the same spirit and inspires you to do everything to maintain the momentum.
Record and win
It seems that keeping a diary is a terribly difficult and painstaking task. But there is one big plus: the first results of such activities will be noticeable within a week. Give it just a week and you will see how your attitude towards yourself and towards food changes. And perhaps you will notice progress on the scales.
And further. You don’t have to show your diaries to anyone but yourself. You don't need to visit a doctor or trainer to record and share your results. So you have no one to lie to and no one to show off to. Both your progress and your mistakes will remain only yours. Therefore, be extremely honest both when you record the amount you eat and when you note the results of your measurements.
Diaries are kept for good work, not for a beautiful schedule.
You'll find that this dual journal will become a must-have tool to help you lose weight and keep it off. Don't limit yourself to just a notepad and pen. Use apps if you pick up a smartphone more often than a notepad, so as not to create unnecessary obstacles on the way to competent journaling. Start your journey to a slimmer, healthier you.
If you once kept a diary, what did you write there?
In this article, I will tell you how not to gain weight after losing weight, that is, how to keep in shape.
At the stage of losing weight (burning excess fat), DIET (NUTRITION) is the primary component (this is the basis, the basis for losing weight) without which no one losing weight can do.
It is with the help of a proper diet that fat deposits on the body are burned; success in fat burning (weight loss) essentially depends on the correct diet. It is a priori impossible to lose weight without a diet.
Training is SECONDARY. They only help (accelerate) the fat burning process. But!
By themselves = they don't work. Exercise only works in conjunction with a proper diet. Diet is the BASIC! A proper diet for weight loss means a lack of calories.
It is the lack of calories that will create an energy deficit in the body, in fact, due to this, weight loss will occur (reducing body weight, burning body fat).
Actually, if you have already successfully lost weight (a) = you already know this without me.
But what to do after the diet? What to do to prevent fat from returning? How to keep my cool shape?
After you have achieved a result = you need to record it!
That is, for example. For example, you weighed 100 kg. Well, let's say this is an example. With the help of a proper weight loss diet + exercise, you lost weight, well, let’s say, up to 70 kg. That is, minus 30 kg of fat.
Well done. Congratulations. But. The most important thing now is to fix this weight of 70 kg (if the shape suits you, the weight you need) and maintain it, and not quit training, quit diet = thinking that it’s all over, hooray, you can eat again as before, not train, etc. .P. and everything will be fine.
Naive people)) there will be nothing “normal” from such a strategy. The weight (fat) will return.
To prevent this from happening, first of all, you need to consolidate your result (your form).
Why do you need to consolidate the result?
Because our body always strives for a point of balance (its usual state).
Look, if you weighed 100 kg before losing weight = this is your balance point (usual state).
Point, number, body weight, fat percentage = what your body is used to. Understand? =)
When you were drying out, burning fat, removing, for example, -30 kg of fat, and now your body weight is not 100 kg = but already 70 kg = you gradually moved away from this point of balance (usual state). NOW WHAT?
Right. Your body is not used to this. These 70 kg, this lower % of body fat = not usual. The body (over many months, years) got used to the fact that your body weight, % fat was higher than it is now (in my example, it’s 100 kg). And you lost -30 kg. Now you have a different weight, a different % of fat (less).
Accordingly, in this situation, the body will try to return to EQUILIBRIUM (to its usual state). The body tries (strives) to a point of balance, to a familiar state. Trying to get back to that same 100 kg. Because they are the ones (in my example) that are familiar to the organism (body).
That's an example. Your body weight and fat % may be different. Not 100 kg. And for example, 90. And you lost weight from 90 to 60, and then the body tries to return to those 90 =) the essence: the body strives for its usual state.
Why is this happening?
Because when we lose weight = on purpose = our body seems to “think” that it has found itself in extreme conditions, and a quick death from starvation is possible. In our time, a civilization of food abundance, this is no longer relevant, but!!! Our ancestors did not live in the same civilization as we do now. Do you understand?
We live in a civilization of food abundance.
Simply put, a ton of affordable food. But! Our ancestors did not have such happiness =)
Accordingly, fat was beneficial to them (our ancestors) because it helped them survive.
Previously, there was very little food, the shortage was severe, there were harsh environmental conditions (not like now), and fat helped our ancestors survive. This is an element of adaptation to the surrounding reality. Due to the fact that our ancestors lived in those harsh times “with food” = such an adaptation developed.
In our body = nothing just happens. What we eat = our body stores it in reserve, in fat, just in case, because it is beneficial for our survival. But, this is beneficial if we consider those harsh times, and not our time, here and now, where there is a lot of available food.
Now this adaptation does not help us, but on the contrary, it harms us.
Well, look. We have a lot of available food - we pounce on it = the body stores it in fat, in reserve, just in case, thinking that it helps us (our survival), but in reality, because... we already live in a civilization of food abundance - no, it does not help, but harms because body weight step by step increases and increases, and over time, serious health problems begin, leading to death.
CONCLUSION: before - this adaptation = was beneficial, now (in our time) - not, but we have it.
By the way, why is fat stored?
Good question, from the most curious =)
Because the fat cell is the most energy-intensive, and during periods of hunger, the body can be maintained from the reserves of this fat =)
Is it profitable? Previously = of course yes yes yes, so adaptation, as I said, has developed.
But now, this adaptation is harmful to us, because we live in a civilization of food abundance.
So, when we lose weight, we gradually limit the amount of food (calories), but our body does not know that we are artificially specially limiting food consumption (losing weight). It seems to think that hungry times have come, that something urgent is happening, that something is wrong, this is some kind of “mechanism”.
Therefore, if we have already lost weight (if a person has already lost weight, lost weight, lost excess fat) = the body is trying to return back the original state that was before losing weight (diet, etc.). This is how a mechanism beneficial for human survival works, but! This was true in those ancient times, when there were problems with food, among our ancestors, but not now, among us humans, where there is a lot of affordable food. Do you understand?
The initial state is the state that is familiar to the body (that is, weight and % fat before weight loss begins).
I’m telling this so that you understand the whole essence, the concept, so to speak, of everything.
CONCLUSION: our body always strives for a point of balance (its usual state).
This is why if you quit working out, quit dieting, etc. = thinking that everything is over, you can eat again, etc. and so on. and everything will be normal = everything will not be normal. The weight (fat) will return.
In order for this not to happen = you need to hold the existing form for some time (later, I will talk about that) in order to consolidate this result, this form.
The fact is that your body (due to its capabilities) always adapts to what you want.
To adapt = you just need time and everything unusual becomes = familiar.
According to my observations in terms of body weight = average guideline, well, at least 6 months. This time is individual; for one person the result may take 3-4 months, for others it may take a year or more.
That is, if you lost weight (a) from 100 kg to 70, -30 kg = it takes time for this balance point = 70 kg = to gain a foothold, for your body to rebuild and get used to this new state. That's all.
How to maintain body weight? Do you need the form?
To maintain the existing form = you need to create the so-called. EQUILIBRIUM. Energy CONSUMPTION must be the same as INCOME (receipt).
And voila, nothing will change, your weight will remain the same.
That is, as you already understood (a) = everything is dancing about those same calories.
When you lost weight = you created insufficient calories, lowered and lowered, gradually, gradually, cut, for example, from 3000, to 2900, 2800, 2700, and down to up to 1000 kcal per day.
When you have already reached the condition (shape) you need, you don’t have to go further down in calories, but simply keep this certain calorie bar (at which you stopped). That is, energy CONSUMPTION should be the same as INCOME (receipt) and then the weight will stand still.
After the body (organism) gets used to the new state (body weight, % fat, new shape), and the body (organism) gets used to it only after some time (guideline six months), it will become much easier (in terms of food absorption, you can will allow himself this or that, when never, when you want, in general, there will no longer be such strict restrictions as before on a diet, etc. because if you had, for example, 35% fat, and became 10 -15%, then after adaptation, your balance point will change from 35% to 15% and will begin to work for you, it’s a plus for you, you know?, that is, with a low percentage of fat, an athletic state, you will be able to eat - and not gain weight, because your balance point is low, you know? it will help you).
Actually, that’s the essence of this issue. There are people who are fat = and they eat = and get fat. And there are also those athletic ones = who also eat all sorts of things, so to speak = and look good. Why? Yes, because the point of balance. For fat people it is large. And for athletic people with low body fat % = low. In the first case, the balance point works against them, in the second case it works against them (to their advantage). That's all!
In any case, everyone should understand that after losing weight = when you have reached the shape you want = the process does not end. That's the trick. This is the essence of everything regarding form and health.
Don’t think that if you’ve lost weight, it’s gone forever. This is, of course, not true.
This is not a sprint. Where did you run and stop? Understand? This is a lifelong marathon. Proper nutrition on an ongoing basis (when you can never have what you want, so-called high-calorie foods, tasty foods, etc., your balance point with a low percentage of fat will help you and everything will be ok), regular physical activity (workouts ), in general, a healthy lifestyle, this is what everyone should strive for on a regular basis. Then your body will be in good condition, your health will be in good condition and everything will be charaso :) That’s all for me today. I finished. See you soon!
Congratulations, administrator.
How to maintain weight after a diet? ... How to avoid gaining weight after losing weight? ...
These and many other questions concern those losing weight around the world. And this is actually a problem. And I'll tell you why. A person is designed in such a way that his brain works correctly when you give yourself instructions. You are preparing yourself psychologically. And you succeed.
By the way, not everyone is able to even give themselves such an instruction: go on a diet. If you are one of those who are already ready for this, then you can really be congratulated. You see your problem and you ask yourself how to solve it. Moreover, you are most likely already solving it if you ask yourself the question of how not to gain weight after a diet.
So, let's figure it out...
How to avoid gaining weight after losing weight
1. Choosing the right path to losing weight
The most important thing in losing weight is, as you already understood, how you actually lose your weight.
If you force yourself to suffer through strict diets, endless illogical workouts, spending maximum time in the gym or, even worse, using capsules and diet pills, various magic berries and root vegetables, then you will definitely regain your weight and possibly even more.
The thing is that you are not psychologically ready to work for hours in the gym. You'll just die there. And in the end you will say: fuck it...
I have seen many people, even those closest to me, who started running a lot from the very first day, and within a day or two everything ended in failure. I have also seen people who go on strict diets and then think about how not to gain weight after this strict diet.
After all, you won’t be able to eat like this all the time. And, if you eat like this for a long time, you will notice how much weaker you have become, you will feel dizzy, and so on. By the way, I strongly recommend that you read the article about what problems arise during low-calorie diets.
It is important to lose weight correctly and healthily, that is, gradually, with the right diet, the right exercises and the right rest.
It's important to make changes to your lifestyle and not just start counting your calories for the day, which will not give you the desired results.
2. The best diet for weight loss
On this blog you can find a lot of tips on how to lose weight the right way through nutrition.
There are many more, but let's recap...
Eat fresh food, add more greens, start cooking properly, for example, steaming. Include super foods in your diet - fiber-rich cereals. Make sure your body is getting a balanced meal with all the required nutrients, proteins, carbohydrates and fats.
Do not eat unhealthy foods, such as fast foods and carbonated drinks, especially since all this is not cheap and will cause enormous harm to your health. Eat small meals every 2-3 hours, which will give you 4-6 meals a day. Eating small meals frequently will ensure that the resulting calories are completely burned.
The main idea of a healthy diet is not to allow your stomach to be empty so that the body simply begins to store fat until better times, as they say. After all, he does not want to experience constant stress associated with hunger strikes.
3. Proper exercises for weight loss
So what do we mean by proper exercise?
It's not like you need to spend hour after hour in the gym killing yourself with intense exercise. During these types of workouts, you'll end up hurting your body, causing muscle tears, and simply exhausting your body.
You will end up hating these weight loss exercise programs.
So what do you think? Are you familiar with this effect?
Start small. Spend 30-45 minutes in the gym to begin with, just working, doing something. This is enough to maintain a healthy weight. Make sure you choose the right exercise program. If you don’t have the conditions or means to go to the gym, start walking or moving more.
Of course, this is easy for me to say. But I know that there are people who will never do this. Then my recommendation is to start with yoga. It's fashionable now and it's effective. Even the simplest yoga poses will help you get into the routine and possibly get used to the stress. But you will need a coach.
Just become more active.
4. Proper rest
“He who goes to bed early and rises early becomes healthy, rich and wise” - Benjamin Franklin.
This really is the truth.
You must learn that the minimum is 6 hours of sleep (8 hours would be perfect sleep). If you reduce your sleep time and prevent your body from getting the proper rest it needs, it will take a toll on your health.
And, interestingly, sleep will help you prolong the youthful life of your skin, get rid of wrinkles at an early age and help you lose weight. So to maintain a healthy weight, give your body time to regain its strength and youth.
5. Lots of water
Drink at least 6 glasses of water every day, or at least close to that. And one more thing that you should take into account is that you should drink water in the morning when you get up.
Water is amazing, it is full of life, after all, we are mostly made of water. Well, why not drink it?
Although I know that many people cannot just drink water. You can often hear this, right? So is this a problem? Add flavor to your water, for example, squeeze a slice of lemon, infuse mint, a little grapefruit. These fruits will not only help you maintain your weight, but will also help you burn extra calories.
This water will taste like a drink to you. In addition to helping control weight, it will also help improve the health of your facial skin, hair and body. You can also drink green juice, which will also help in weight loss.
6. Be active
Although we have already talked about this a little, it is still worth repeating...
Just start doing short workouts in the morning and throughout the day. Involve yourself in simple little things like stretching, even if you are in the office. Take a few steps, if you sit still for a long time, start using the stairs at work and at home instead of the elevator.
Walk short distances to the market or store instead of using cars, taxis or buses. Small changes in your actions produce big results.
Believe me, the results will not take long to arrive.
Conclusion
Maintaining weight after a diet can be much more difficult than the diet itself. But today you should have realized that it is not the diet that is important, but the lifestyle you live. You must start educating yourself.
So if your diet hasn't been the healthiest, just start with these tips you learned about today. Change your habits. I have given you many hints along the way to other articles on the topic. Just understand yourself, understand what you need and start eating right, doing the right movements that will inspire you and not stress you.