There must be a lot of good people - a good excuse for those who try but fail to lose weight.Some people lack willpower, others lack knowledge.This article will help both.Let's look at the physiology of weight loss, the methods and products that contribute to this, and also provide motivating examples from real people.
Physiological barriers
You stick to a diet, exercise, have a strong motivation, but your weight has frozen and stubbornly does not decrease.Why?There are at least four physiological reasons:
- Poor oxygen supply.If your cells don't get enough oxygen, nothing in your body will function properly, including weight loss.
- Unbalanced blood sugar levels.Insulin resistance or hypoglycemia can be the cause of many health problems, including excess weight.
- Problems with adrenaline secretion and degradation system.Cortisol is a stress hormone produced in the adrenal cortex.Chronically elevated cortisol levels increase blood sugar, which in turn increases insulin levels.This is one of the possible reasons that prevent you from burning fat.
- Indigestion.Cleanliness is one of the factors in losing weight.If the gastrointestinal tract is unstable, it is difficult to adhere to a dietary diet.
First step
Getting started is the hardest thing.When it comes to losing weight.“I'll have to count calories!”, “I'll never see my favorite cakes again!”, “I'll become irritable and unbearable!”– we are haunted by dozens of fears, which in reality are nothing more than laziness in the form of anxiety.Don't let it get the better of you.
There are several easy ways to lose weight, although it is very scary.For example, you shouldn't set yourself a daunting global goal: to lose 60 kg.Divide it into many small, and therefore less annoying, tasks: lose 2 kg in a week.
Techniques
- Balloon concept.The simple truth is: if you consume more calories than you burn, you gain weight;If you consume fewer calories than you burn, you lose them.This is the basis of the weight loss technique, where the human body is metaphorically compared to a balloon.Our body is an efficient mechanism for processing food, and it is quite possible to reduce the variety of food to the necessary minimum, sufficient for obtaining energy.
- Recipe by Leo Babauta.The famous blogger, guru of minimalism and productivity Leo Babauta himself has developed an optimal diet for himself.It is based on plant foods.In short, for breakfast he usually eats oatmeal with dried fruit or seeds: it is satisfying and healthy.For lunch, vegetable and tofu salad.For dinner, Mexican or Indian dishes based on beans.
In addition to these techniques, there are at least 58 other tricks that help you lose weight.For example, you shouldn't eat in front of the TV.It has been scientifically proven that this leads to overeating.Also, during the period of active struggle with excess weight, you should limit alcohol consumption.Alcoholic drinks reduce self-control, including control over eating behavior.Put these and other mini-recommendations into practice as a supplement to the main method of losing weight.
Products
When losing weight, the feeling of hunger is particularly acute.I constantly want to chew something.Don't beat yourself up, just have a proper snack.There are several products suitable for this:
- apples;
- nuts;
- avocado and others.
There are also foods that, with sufficient physical activity, promote rapid weight loss.For example:
- carrots (rich in fibre);
- honey (normalizes blood sugar levels);
- fish (low in carbohydrates, but high in protein) and others.
Examples
James Golik, 171 cm tall, weighed 127 kg.He had been well-nourished since childhood and simply did not remember himself at a normal weight.He's simply used to the extra pounds.The impetus for losing weight was pneumonia: James spent three weeks in bed and lost 9 kg.The young man realized that his body could also be brought back to normal.
Nothing is impossible, we determine our limits.Everyone must seek their own path, even if it is not very short and simple.
James tried various methods to lose weight: reducing portions, reducing the amount of carbohydrates in the diet, switching to vegetarianism.The path was thorny: diets gave results and stopped working, enthusiasm gave way to desperation and vice versa.This went on for five years.James tried different diets and sports.But all this helped him get rid of 45 (!) kg.
Another hero with an inspiring story is Dylan Wilbanks.At 40, he weighed 137kg and was on the verge of irreversible health problems.The attending physician warned of the inevitability of diabetes.But Dylan did not resign himself to the fate of a fat diabetic: he chose a different path.
After analyzing various methods for losing weight, Dylan came to the conclusion that the principle is the same everywhere: consume less than you spend and you will lose weight.He chose a certain system for himself.A few months later, exercise was added to the diet, because, whatever one may say, reducing calories alone is not enough.Dylan has become a regular at the gym.
All this, in addition to the persistent spiritual struggle, led him to impressive results: minus 56 kg in 16 months!Here's how Wilbanks commented on his success:
"Losing 56kg of weight taught me that I can achieve anything if I give it my all and push myself from one small goal to the next. I've never felt better or happier, but it hasn't solved all my problems."
As you can see, anyone can lose weight.The main thing is to find your way.We hope that our advice will help you develop your own nutritional method and choose the right foods, as well as inspire you to take specific actions.