Myth. If you train very intensively, you can immediately lose several kilograms.
Indeed, professional athletes can lose 5-7 kg
. After all, to get results they have to use all the resources of their body. However, you should not follow their example - weight loss in this case is mainly due to liquid, and the amount of fat changes slightly. And an ordinary untrained body simply cannot withstand such a load.
How to lose weight through sports?
Basic rules of training, diet and useful links in the material for those who want to learn how to lose weight correctly and reliably.
The harm of losing weight to the body - how to protect yourself from the consequences?
A young and strong body is not a green light for uncontrolled self-experimentation. Remember, when on the eve of an important event we need to quickly “reduce” our waist by one and a half centimeters, we are ready to plunge into the deep end. “I’ll wait a week on water and cucumbers, nothing will happen!” Playing with luck only makes you angry. If you're lucky now, you'll be lucky next time. An illusion has firmly settled in my head - eat ice cream in the evenings, a week of hunger strike will quickly fix everything. Or it won't fix it. You never know when fortune will leave, taking a piece of your health for company.
You can safely lose weight only under the supervision of professionals. Check out our review of the best weight loss clinics and ratings of Russian nutritionists, many of whom offer online programs accessible to people living far away. Only you are responsible for your own health. Remember this and lose weight correctly!
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Test check yourself:
fact or fiction?
Eating more fruit can improve bone density.
Correct! Wrong!
Consuming foods with plenty of bioavailable calcium improves bone density. Fruits generally do not contain much calcium.
Excess protein accumulates in the muscles, causing them to increase.
Correct! Wrong!
Once the need for protein and energy has been met, excess amino acids are converted to acetyl-CoA, from which they are converted into fatty acids and stored in adipocytes. Therefore, excess protein will not be converted into muscle.
Myth. Anyone can become skinny
The goals that a person sets for himself must correspond to reality. Each person has a different body type, and it is determined genetically, and is not developed through training: some are small and stocky, others are tall and thin. “By the way, athletes choose a sport in which they can achieve the best results, including based on their body type and constitution
, since these qualities are practically impossible to train,” says Korochkin.
“By nature, a large person cannot become slender, and one should not be surprised if this does not happen.”
To lose weight, you have to give up all your favorite foods
Focus on what to add to your diet rather than what to take out of it. Gradually, healthy foods will begin to displace harmful ones.
Introduce healthy habits gradually so as not to stress your body. Stick to small amounts of your favorite high-calorie foods at first, while keeping track of your total calorie intake for the day. Replace unhealthy snacks (cookies, chocolates, sandwiches) with healthier ones - nuts, dried fruits, vegetables and fruits.
Take enough time to eat, don't rush. The feeling of fullness in the body does not come immediately; on average, this process takes 20 minutes. The slower you eat, the more likely you are to avoid overeating.
Even after switching to a more strict diet, do not forget that there is a so-called cheat meal. Allow yourself once a week to eat whatever you want and carefully avoid on other days (within one meal). This will not only reduce psychological stress from a large number of restrictions, but also speed up your metabolism.
Myth. There are exercises to burn fat in specific areas
When burning fat, the bet must be placed on the entire body, starting the process of fat breakdown. If it works successfully, the stored reserves will begin to decrease throughout the body
.
This process can be slightly accelerated in a certain place, for example, by intensively training the abdominal muscles. But you need to understand that by this moment active breakdown of fat should already occur throughout the body. The muscles themselves must be loaded correctly: do not do the maximum number of repetitions of exercises for a specific muscle group. It is much more important to emphasize the correct execution
of the exercises. Then there will be less fat in these areas of the body.
Weight loss myth No. 7: Eating proteins and carbohydrates separately helps you lose weight.
Theory: Digesting proteins and carbohydrates requires different enzymes; If you don’t mix them, you make the digestion process easier for your body and you lose weight faster.
Reality: Your gastrointestinal tract is quite capable of digesting different types of nutrients at the same time. “There is no evidence that eating proteins and carbohydrates separately promotes better digestion or more effective weight loss,” says nutritionist Christopher Gardner.
In fact, it is much healthier to combine proteins and carbohydrate-containing foods rich in fiber than to eat them separately. “The combination of protein provides long-lasting satiety and greater energy,” says Eliza Zied, a registered dietitian in New York City and a spokeswoman for the American Dietetic Association. “An apple is good, but an apple with peanut butter is doubly nutritious.”
Additionally, some of the healthiest foods for the human body—nuts, seeds, legumes—are made up of proteins and carbohydrates. “To people who insist on eating proteins and carbohydrates separately, I ask, ‘Why did God create legumes?’” says nutritionist Ellie Krieger.
Best advice: Combine protein with carbohydrates, but do it carefully. When choosing a protein source, choose lean meats, poultry, low-fat dairy products and tofu because they have little, if any, saturated fat.
The healthiest carbohydrates are whole grains, fruits and vegetables, which provide more health benefits than refined foods. “These foods take longer to digest, so you feel fuller longer, and the energy content is much higher,” says Hope Barkoukis, a senior research fellow in the department of nutrition at Cleveland State University.
Myth. There should be no fat on the body
The human body has areas where the presence of fat is physiologically determined. There it remains as long as possible - for example, in the kidney capsule or on the buttocks and thighs of women. Additionally, fat is essential
for optimal functioning of the body.
For example, a common symptom of low fat in a woman’s body is the cessation of menstruation and, as a result, the inability to conceive a child. Therefore, it is impossible to strive for the complete destruction of fat reserves. Structure your workouts in such a way as to effectively remove excess fat deposits
. And remember that the patterns of fat deposition in certain places are individual for each person.
Myth No. 6: the skin after cryolipolysis will sag, there will be unevenness and bumps
In 2014, the first report of “cryodermadstringo,” or skin tightening after cryolipolysis, appeared in scientific publications. In describing two case studies, Dr. Grand Stevens noted visible tightening of the skin in the treatment area in patients (in addition to the expected reduction in fat tissue).
He also showed that in his patients, loss of PFA volume did not lead to skin laxity. Instead, after 4 months the skin tightened and a clearer contour of the figure appeared. Pronounced folds that were recorded in photographs before correction were no longer visible.
This is the thickening of the skin in response to stimulation of collagen production, the formation of new elastin, fibrosis or tissue tightening. Cryolipolysis stimulates the synthesis of type 1 collagen and the expression of procollagen and tropoelastin, which leads to increased skin elasticity.
Myth. There are creams and other means to burn fat in certain places.
Nowadays, a variety of products are actively advertised, the manufacturers of which guarantee weight loss in the right places: ointments, creams, muscle stimulants and even clothing. Ointments and creams
produce a purely cosmetic effect, improving the appearance of the skin.
Smoother skin appears to belong to a slimmer body. Special underwear
can optimize the load during training and increase fluid loss (including from adipose tissue) in a specific location.
However, one cannot expect more active breakdown of fats locally. Myostimulators
make the muscle work, but do not involve it in physiological movement patterns - that is, these muscles are not used in everyday life.
So after such a workout, muscle work in this region will not contribute to a more intense breakdown of adipose tissue.
Lady Gaga's kiss and Bohemian Rhapsody: the most interesting moments of the Oscars 2019
The evening of February 24 in California turned out to be rainy, so spectators and guests of the ceremony who bought tickets to the Oscars had to stand in line in the rain. But the romantic mood took hold even in the queues to enter the theater and did not leave either the artists or the audience. Reuters
Both the red carpet and the hall itself seemed to be saturated with the atmosphere of love, romance and flight. For example, actor Keegan Michael B could not stand it and flew straight on his umbrella, deciding to appear in the hall in such an interesting way. Reuters
As usual, there were many celebrities on the Oscars red carpet, but we show the most interesting moments. Here is Bradley Cooper's family - his partner Irina Shayk and another beloved woman - his mother Gloria. What's interesting here? Now you'll see everything) Reuters
For now, we offer you to look at another colorful couple - Caitlyn Jenner, the father of Kylie and Kendall Jenner. By the way, Caitlin was accompanied by one of her daughters, Kendall. True, what happened to the dress is unknown. In any case, it turned out boldly Reuters
Melissa McCarthy, the “comic woman of Hollywood,” as many directors call her, knows how to surprise. On the red carpet, the actress presented a rather modest image, being nominated for “Best Supporting Actress.” But her appearance on stage to announce the nomination for best costume will be remembered for a long time. The girl came out with comedian Brian Tyree in an outfit that Tim Burton would definitely appreciate. The audience was especially amazed by the rabbits. Reuters
And here is the very moment for which we paid attention to the Cooper trio. The thing is that he and Lady Gaga performed the song Shallow for the film “A Star Born.” The soulful performance touched the audience, but rumors about the secret romance of the celebrities only intensified. Because a spark literally flew between the artists! Reuters
The fact that there is something between Bradley and Lady Gaga was said back in the summer of 2021, when A Star is Born (the second title of the film) was released. There was such a chemistry between the artists that it was hard not to notice. And during the performance, photographers caught a shot that fans already called “almost a kiss.” I wonder if all this is true or is it really just a stage idea? In any case, during the performance of the song and this moment, the entire hall became silent. Reuters
And this is Hannah Beachler, a famous designer and costume designer in the USA. Oscar 2019 became one of the main life events for her, and historical for the ceremony itself. Hannah won the award for art direction for the film Black Panther and became the first African-American woman in this category! Reuters
And this is director Spike Lee, who received the award for “Best Adapted Screenplay” this year. The announcement of the winners came as such a surprise to him that he jumped into Samuel Jackson's arms out of excess. This is how Spike’s award will go down in history! Reuters
Another kiss at the 2019 Oscars. Romance never dies down, no less than the magic of St. Valentine in action. Reuters
And this is Olivia Colman, who played Queen Anne in The Favourite, for which she received the Best Supporting Actress award. Olivia was remembered for her touching speech on stage. “When I worked as a cleaner, I dreamed of an Oscar. But now I won't cry, although I know that my husband, who has supported me for 25 years, will. He and my children are watching the ceremony on TV.” Reuters
Olivia did not give vent to her feelings on stage, talking about how important it is to dream, but once she went down to the hall, she gave vent to her feelings. True, she later calmed down and also became imbued with romance. Reuters
Another interesting event was the performance of Queen with Adam Lambert. The performance was dedicated to the film “Bohemian Rhapsody”, which tells about Freddie Mercury and the group. By the way, the film received several awards at once and this is not surprising, because the film has become one of the most anticipated events of 2021. Reuters
Rami Malek, who plays Freddie Mercury, received the main prize for “Best Actor” and dedicated his victory to social problems in the United States. He remembered that he was a first-generation American and his parents were from Egypt, which allowed him to truly understand Freddie Mercury. After receiving his reward, Rami became so excited that he fell and needed medical help. Reuters
But before falling, Ramy also did not change the tradition of this Oscar and also kissed his girlfriend and co-star, Lucy Boynton. Reuters
Reuters
We couldn't mention Lady Gaga again. By the way, after they performed the song with Cooper, the world did not turn upside down - Gaga, who came to the ceremony alone, had a lot of fun and posed with her award. But fans celebrated not only her victory, but also a necklace from Tiffany worth, quite a bit, almost 30 million dollars! But the elegance and beauty are worth it. Reuters
What you need to know
There are no miracle cures or exercises for burning fat in specific places, and losing several kilograms in one workout, although realistic, is not useful and does not give long-term results, since it is achieved through fluid loss.
However, properly structured training allows you to get not quick, but very lasting results. Tags:
- Workout
- Diets
- Overweight
- Weight loss
- Korochkin
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8. Calories
OK OK. Calories are not fiction or nonsense. They need to be counted. And if you are not losing weight, then you are simply eating too many of these same calories. And neither hormones, nor insulin, nor sugar, nor your bad karma have anything to do with it.
By the way, one guy wrote an excellent article about just this.
But listen, if we had immediately told you to pay attention to your calories and eat less, you would have already lost weight. And the massive $100,500 billion weight loss industry would have to shut down. And we would lose our jobs. Can we really allow this to happen?
So we have to make simple things complicated so we can keep selling you crap.
Eating negative calorie or fat-burning foods
There are no foods that contain fewer calories than your body spends on digesting them. But so-called “negative calorie” foods are often low in calories and high in fiber and water, so consuming them regularly can help with weight loss.
For example, one small study examined the effects of celery, often listed on negative calorie food lists due to its low calorie content, providing only 16 kilocalories per 100 g. The study involved fifteen healthy female volunteers and measured the rate at which they resting metabolism before and after eating 100 g of celery. Of the 16 kcal of celery, only 2.24 kcal were absorbed by the body.
So while celery is not a negative calorie food, its high water and fiber content may make it a desirable aid for weight loss or weight maintenance.
Eating only healthy foods instead of harmful ones
In 2010, Mark Haub, a professor of human nutrition at Kansas State University, followed a 10-week diet consisting of "junk foods": Twinkies, Little Debbie brownies, Doritos, Oreos, sugary cereals and other foods that have no nutritional value. saturated with sugar and “bad” carbohydrates, high in “bad” fats, in a word, products with all the signs of “junk food”.
To lose weight, the professor created a calorie deficit. He went from eating 2,600 calories a day to eating about 1,800 calories a day. As a result, Mark Haub lost 12 kg in 2 months and reduced his body fat percentage from 33.4% to 24.9%. But still, we do not recommend abusing harmful products, as they also pose other health risks.
Food for the night
It is impossible to say unequivocally which diet is better: eating during the day or at night. Both styles are effective for weight loss while maintaining a calorie deficit.
The authors of a 105-day crossover study of 10 overweight and obese women found that during the first 6 weeks, participants who ate most of their daily meals at night lost more fat and less mass than those who ate most of their daily meals. part of your food in the morning. However, after the participants switched groups, the morning eaters lost more fat than the evening eaters.
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