Losing weight is not enough. You also need to maintain weight. But not everyone succeeds. Many women relax when they see the treasured numbers on the scale. The result is deplorable - “floating” sides, a saggy chin and again things a couple of sizes too big. There are no people who are indifferent to weight gain. It's always annoying and unpleasant. And the worst thing is when a person gains even more than he once lost. And this happens quite often.
It is not without reason that they say: it is not difficult to achieve results, but it is difficult to maintain them. Where is the way out? He is nearby: while losing weight, you need to develop several healthy habits. They will help eliminate the main risk factors and prevent fluctuations in readings on the scale. Here are a few basic rules, the observance of which will ensure getting rid of extra pounds for good. They are not difficult, although they may seem troublesome in the first weeks. But the result is worth the effort.
Don't drink high-calorie drinks
Coffee with cream, tea with sugar, juices, beer, milk. In liquid form, calories “fly by” unnoticed by the body. A mug of cappuccino will not fill you up, although it contains almost 150 kcal. On the contrary, after a few minutes it will provoke an increase in appetite.
The same applies to fruit juices and lemonades, which contain an prohibitive dose of simple carbohydrates. A glass of soda or fresh orange juice is the daily sugar requirement for those who control their weight. It is healthier to quench your thirst with green or regular unsweetened tea. The best drink, of course, is water. You need to drink regular non-carbonated and mineral drinks.
Don't starve or restrict yourself harshly
Diets that completely prohibit sugar, starch, meat or oil are dangerous springs, the compression of which leads to breakdowns. The body, not receiving enough nutrients even during the day, protests with an increased feeling of hunger, weakness, low mood or insomnia. And after the end of the tests, it strives to accumulate reserves in case of the next shortage.
It is much healthier to eat in moderate portions, combining porridge with butter, adding porridge and potatoes to fish or cutlets, observing the permissible calorie content. This will support normal metabolism, preventing the body from suffering from pointless deprivation.
Diets without harm to health and without weight gain
Lose 10 kg in three months
Lose 10 kg in three months
- All vegetables and fruits are allowed. Fresh or baked.
- You can eat low-fat cottage cheese and kefir, even replace breakfast, lunch or dinner with them.
- Minimize potato consumption - only in soup or boiled, without oil.
- Boiled or baked meat is allowed - beef or chicken. Eat with vegetables.
- Porridge can only be eaten for breakfast, without oil.
- Completely avoid sausages, flour products and sweets.
- You can eat baked or boiled fish.
- Forget about snacks and meals at night.
To maintain weight, after leaving the diet, you are allowed to add a little chocolate, sugar, and flour products. You can calmly eat “unhealthy” dishes at a party or sit in a movie with popcorn and cola. The main principle is that 70-80% of your diet should be the same as on a diet.
Lose 4 kg in 8 weeks
- Breakfast – porridge with low-fat milk. It can be buckwheat, oatmeal, millet and even semolina. Fruit puree from banana and apple, without added sugar or honey.
- Lunch – soup with water. Add cooked chicken breast pieces. The ideal option is puree soup. Avoid borscht and cabbage.
- The second lunch is porridge with water and boiled meat or fish.
- Dinner – low-fat cottage cheese with a spoonful of jam. Grated apple and carrots.
- For sweets, you can indulge in jelly, jelly, Turkish delight and marshmallows.
- Coffee and cocoa are prohibited. Drink at least 2 liters of water per day.
Be sure to read: Types and menu of banana-kefir diet - mechanism of action and benefits
The diet works well if you include moderate exercise - jogging in the morning, yoga or fitness.
Fasting day on a diet
Fasting day
Are you on a diet, at first your weight dropped well and smoothly, and then it seemed to freeze? The body needs a shake-up. A fasting day is perfect:
- Every two to three hours, drink a cup of tea brewed with milk. Heat the milk in a saucepan and add a couple of tablespoons of green tea. Close the lid and let it brew for half an hour.
- Another effective option is a fasting day on apples. Eat unlimited quantities of fresh fruit or bake them without sugar or honey.
- We unload on kefir or cottage cheese. Take a low-fat fermented milk product and consume it in small portions in its pure form, without adding fruit, sugar, honey or jam.
An effective diet for losing weight without gaining weight back is a diet that will not stress your body. It will allow you to smoothly and permanently get rid of extra pounds.
The main thing is to maintain your weight constantly and not to forget that proper nutrition is a way of life. If you want to lose excess weight, make your body slim and healthy, then be patient and willpower, be prepared for radical changes in diet and lifestyle. A beautiful body, a happy personal life and self-confidence are worth it!
Eat in fractions
A traditional three-course diet more often provokes feelings of hunger and a desire to quit the diet than regular eating in small portions. The brain perceives each intake of food as full saturation. Especially if you eat it slowly, chewing each piece thoroughly.
Over time, the stomach volume will decrease and will no longer require supplementation even after very limited portions. Eating too little is a matter of habit. But remember: any, even the most trivial snack should be taken into account if you count calories. For example, if you ate 3 nuts or half an apple, write it down in your food diary. Only pure water, tea and coffee without cream and sugar are not considered food.
Why didn't it work before?
Why didn't it work before?
If after each diet you again gain excess fat, do not despair, the reasons for your failures are easy to determine . Every person who has been on a diet at least in his life can make one of the mistakes.
The first mistake is starvation
A harmful and unnatural plot has been established in our worldview - in order to lose weight, you need to starve. People switch to vegetables or fruits alone, mask hunger with water, yogurt, tea, porridge without salt and butter. There are diets in which people eat only apples or cabbage, drink green tea or kefir. A week of such execution will bring quick results. The extra pounds will go away. Together with them, microelements and vitamins will be washed out of the body, and health will be undermined.
In order to feel good and look equally good, a person needs nutrients that are found in a variety of foods. A week on apples is guaranteed to give a jump in iron and hemoglobin, a week on cabbage - a jump in calcium. The balance in the body will be seriously disturbed. When you “come off” such a strict diet, you will be tormented by the desire to eat everything that catches your eye. You won't always be able to resist this desire. The kilograms will return.
We can summarize that such diets are suitable if you need to quickly, for an important day or a festive occasion, get into shape or fit into your favorite dress that has become a size too small for you in the waist area.
Mistake two – excessive physical activity
Excessive exercise
In an effort to make the body ideal quickly and hard, people go to the gym and, as if there, begin to prepare for a flight to the moon, only without a centrifuge, in combination with meager nutrition. Usually this is a fitness diet found on a social network, compiled by non-professionals. After a couple of weeks of training, the exhausted body requires food and replenishes the expended energy. The human body is programmed to maintain homeostasis - constancy of functions and chemical composition. The kilograms are coming back.
Be sure to read: How to lose weight by 20 kg in 3 months in a comfortable mode?
Mistake three - wrong lifestyle
A diet, even the strictest one, and a sedentary lifestyle, rarely spending time in the fresh air, sitting for many hours in front of gadgets or in front of the TV screen is not the best combination. When you restrict yourself in nutrition, the body immediately begins to draw energy not from fat deposits, as is commonly believed, but from muscle tissue, which has much more weight than fat. The body deceives you - the scale shows fewer kilograms, but the muscles are gone. D
For proper weight loss, combine a diet with moderate physical activity, which will maintain muscle mass.
Mistake four – wrong goals
Women may begin to lose weight when they have a new romantic story. Feelings inspire you, and you rush to the gym, buy a lot of healthy, low-calorie food, and give up sandwiches and sweets. Time passes, relationships are established, romance and passion give way to habit, and the incentive to lose weight for many women disappears at this stage. If he loves, anyone will love. You “jump” off your diet and stop exercising. The kilograms are coming back.
Mistake five - not accepting yourself
A person who is losing weight should be dissatisfied with his appearance and strive for improvement. But often, after choosing a diet that does not help, especially if it was read on the Internet or passed on by a friend, self-criticism, reproaches, and reluctance to lose weight further begin. The kilograms return or accumulate during the diet. This is called the Le Chatelier effect, or the body's "counteraction."
Prepare breakfast the night before
This is useful for those who cannot train themselves to eat in the morning due to lack of time, drowsiness or laziness. But it’s easier to prepare a breakfast dish in the evening of the previous day. Great options: boil eggs, pour boiling water over buckwheat, rolled oats or other cereals, mix a portion of cottage cheese with berries and yogurt, or cook oatmeal in a jar. You can always find a few minutes for these actions. And in the morning all that remains is to brew coffee or tea.
Refuse indulgences
It will be easier to get used to proper nutrition if you stop having relaxation days when you can eat whatever you want. After such stomach holidays, it is especially difficult to return to the regime; the temptation to quit everything increases. Indulgence in the form of a greasy burger or a piece of cake occasionally with tea is also harmful. Especially in the first days of losing weight.
You can indulge in various harmful goodies in very limited quantities and only when the correct eating habits have already been sufficiently formed, and the desired result has been achieved and the weight is kept within normal limits. If you notice that you have started to increase in volume again, any cheat meals / indulgences should be stopped immediately.
Eating healthy in restaurants
Not only at home, but also outside of it, you need to follow a healthy lifestyle. In snack bars, cafes and other taverns, you can refuse fatty sauces for dishes, sugar and cream in coffee, and large portions of side dishes. The staff is usually willing to fulfill the wishes of customers. As a last resort, you can simply leave the excess food on the plate. It’s normal not to eat every last crumb in restaurants and cafes.
In any catering establishment (even a fast one), you can find light dishes if desired. Calorie table for restaurant dishes in this article.
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How to lose weight without gaining weight back?
A diet without weight gain is based on the following rules:
- Correct speed. Doctors believe that it is safe for health to lose no more than half a kilogram per week. Strict and fast diets cause sagging muscles and worsen the condition of the heart, kidneys and gastrointestinal tract.
- Balanced nutrition. Food must contain all macro- and micronutrients that ensure homeostasis. If you play sports, keep in mind that an adult needs to receive at least 1 g of protein per 1 kg of body weight per day.
Be sure to read: One of the best ways to lose weight is a protein diet
The note! Macronutrients are nutrients that humans need in large quantities every day. These include proteins, fats and carbohydrates. Micronutrients are vitamins and microelements; the body requires them in small quantities.
Proper diet
- Normalization of diet. During a diet, a person should not receive food less than 3 times a day. Breaks between meals are up to 5 hours. It is better to sit down at the table at the same time and avoid quick snacks.
- Proper nutrition after quitting the diet. Fast food, flour, sweets, fatty and spicy foods, which you will consume in large quantities after leaving the diet, guarantee the return of kilograms. Slimness must be maintained constantly. Control portion sizes and only eat junk food on special occasions.
- A successful way of eating is when people who were on a loose diet continue to adhere to it for years, but expand the menu with carbohydrates. The diet includes flour, legumes, bread, pasta, rice, potatoes, sugar and chocolate. Everything daily, but in minimal quantities. Staying slim is not a diet, but a lifestyle.
