There must be a lot of good people, a good excuse for those who try but can't 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 it, and also give motivating examples from real people.
Physiological barriers
You follow a diet, you exercise, you have great motivation, but your weight has frozen and stubbornly does not decrease.Because?There are at least four physiological reasons:
- Poor oxygen delivery.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 the adrenaline secretion and degradation system.Cortisol is a stress hormone produced in the adrenal cortex.Chronically elevated levels of cortisol increase blood sugar, which then 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 follow a dietary diet.
first step
Getting started is the most difficult.When it comes to losing weight.“I'll have to count calories!”, “I won't see my favorite pastries anymore!”, “I'll become irritable and unbearable!”— we are tormented by dozens of fears, which in reality are nothing more than laziness disguised as anxiety.Don't let this get over you.
There are several simple ways to lose weight, even if it is very scary.For example, you shouldn't set a daunting overall goal: lose 60 kg.Divide it into several small and therefore less disruptive tasks: lose 2 kg in a week.
Techniques
- Globe 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 foods to the minimum necessary, which is sufficient for energy.
- Recipe by Leo Babauta.The famous blogger, guru of minimalism and productivity Leo Babauta developed an optimal diet for himself.It is based on plant foods.In short, for breakfast you usually eat oatmeal with nuts or seeds: it is satiating and healthy.For lunch, vegetable and tofu salad.For dinner, Mexican or Indian bean dishes.
In addition to these techniques, there are at least 58 more tricks that will help you lose weight.For example, you should not eat in front of the television.This has been scientifically proven to lead to overeating.Also, during the period of active fight against excess weight, it is advisable to limit alcohol consumption.Alcoholic beverages reduce self-control, including control over eating behavior.Keep these and other mini-recommendations in mind as a complement to the main method of losing weight.
Products
When losing weight, the feeling of hunger is especially acute.I constantly want to chew something.Don't beat yourself up, just eat enough.For this there are several suitable products:
- apples;
- balls;
- avocado and others.
There are also foods that, with sufficient physical activity, promote rapid weight loss.For example:
- carrots (rich in fiber);
- honey (normalizes blood sugar levels);
- fish (low in carbohydrates, but rich in protein) and others.
Examples
James Golik, with a height of 171 cm, weighed 127 kg.He was well fed from a young age and simply did not remember himself as having a normal weight.He is simply used to the extra kilos.The impetus for losing weight was pneumonia: James spent three weeks in bed and lost 9 kg.The young man realized that even his body could return to normal.
Nothing is impossible, we determine our own limits.Each one must find their own path, even if it is not very short and easy.
James tried several methods to lose weight: reducing portions, reducing the amount of carbohydrates in the diet, and switching to vegetarianism.The road was thorny: diets worked and stopped working, enthusiasm gave way to desperation and vice versa.This continued 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 years old, he weighed 137 kg and was on the verge of irreversible health problems.The treating doctor warned about 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 weight loss methods, 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, no matter what anyone says, reducing calories alone is not enough.Dylan became a regular at the gym.
All this, plus a persistent spiritual struggle, led him to impressive results: minus 56 kg in 16 months!This is how Wilbanks commented on his success:
"Losing 120 pounds taught me that I can accomplish 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 didn't solve all my problems."
As you can see, anyone can lose weight.The main thing is to find the way.We hope our tips will help you develop your own nutritional approach and choose the right foods, as well as inspire you to take specific actions.