There must be a lot of good people - a good excuse for those who are trying but cannot lose weight.Some people lack willpower, others lack knowledge.This article will help both.Let's look at the physiology of weight loss, methods and products that contribute to this, and also give motivating examples of real people.
Physiological barriers
You stick to a diet, exercise, you have strong motivation, but your weight has frozen and stubbornly does not decrease.Why?There are at least four physiological reasons:
- Poor oxygen delivery.If your cells don't get enough oxygen, nothing in your body will work correctly, 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 breakdown system.Cortisol is a stress hormone produced in the adrenal cortex.Chronically elevated cortisol levels raise blood sugar, which then increases insulin levels.This is one of the possible reasons that prevent you from burning fat.
- Indigestion.Cleansing 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 won’t see my favorite cakes anymore!”, “I’ll become irritable and unbearable!”— we are haunted by dozens of fears, which in fact are nothing more than laziness in the guise of anxiety.Don't let it get the better of you.
There are several simple ways to lose weight, even if it’s very scary.For example, you shouldn’t set yourself a daunting global goal - to lose 60 kg.Break it down into several small, and therefore less disturbing, 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 it.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, which is enough to obtain energy.
- Recipe by Leo Babauta.The famous blogger, minimalism and productivity guru Leo Babauta himself developed an optimal diet for himself.It is based on plant foods.In short, for breakfast he usually eats oatmeal with dried fruits or seeds - it’s satisfying and healthy.For lunch, vegetable salad and tofu.For dinner, Mexican or Indian bean dishes.
In addition to these techniques, there are at least 58 more tricks that help you lose weight.For example, you should not eat in front of the TV.This has been scientifically proven to lead to overeating.Also, during the period of active struggle with excess weight, you should limit your alcohol consumption.Alcoholic drinks reduce self-control, including control over eating behavior.Take these and other mini-recommendations into service as a supplement to the main method of losing weight.
Products
When you lose weight, the feeling of hunger is especially acute.I constantly want to chew something.Don't beat yourself up, just snack properly.There are a number of suitable products 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 fiber);
- honey (normalizes blood sugar levels);
- fish (low carbohydrates, but high in protein) and others.
Examples
James Golik, with a height of 171 cm, weighed 127 kg.He was well-fed since childhood and simply did not remember himself at a normal weight.He's just 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 even his body could be brought back to normal.
Nothing is impossible, we determine our own limits.Everyone must look for their own path, even if it is not very short and simple.
James tried various methods of losing 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 despair 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 137 kg and was on the verge of irreversible health problems.The attending physician 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 methods of losing weight, Dylan came to the conclusion that the principle is the same everywhere: consume less than you expend, 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 became a regular at the gym.
All this, as well as 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 just 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 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.