Analysis of nutrition as the main reason for stopping weight loss
Improvement of metabolism is primarily influenced by nutrition. There are simple rules that can help you restart the weight loss process.
- You can't skip breakfast. It is the morning meal that starts the metabolism in the body. A proper hearty breakfast of a couple of soft-boiled eggs or oatmeal with fruit will be the best help in starting your metabolism.
- Eat more often, but eat less. The process of losing weight can be started if the body understands that you are not experiencing a food shortage. Metabolism slows down when it receives an intermittent food signal and enters an energy-saving mode.
- Don't try to lose weight with crash diets. In this case, the metabolic process slows down by 30-40% and you will have to starve very much to lose a couple of kilograms.
- Stay hydrated and drink clean water whenever possible. When losing weight, the body requires more water.
- Eat a variety of foods, don't go on a mono diet. Allow yourself to eat 200-300 extra calories, but only if they are vegetables.
- Stick to your nutrition plan and review it when you are not happy with the results.
- Flour products and sweets do not contribute to the process of losing weight.
- Abuse of alcoholic beverages reduces the body's metabolism and metabolic processes by 70-80%.
Method 2. Eating certain foods
It doesn’t matter how you lose weight: on a diet or by eating right, the main thing is that the total daily caloric intake is significantly reduced compared to what you previously consumed. In addition, foods that accelerate weight loss should be included in your diet every day. They can be:
Cleansing (laxatives and diuretics):
- plums, apples, pears;
- beets, cabbage, carrots;
- peas;
- sorrel;
- juices, herbal drinks, tea, buttermilk;
- nuts.
Fat-burning (will speed up abdominal weight loss, as they “work” with visceral fat):
- citrus;
- cinnamon, ginger;
- onion garlic;
- avocado, pineapple;
- cabbage;
- kefir;
- green tea, fat-burning cocktails;
- kelp.
Appetite suppressants:
- mushrooms;
- seafood;
- celery, asparagus;
- nuts;
- spices, herbs;
- honey, dark chocolate;
- dried fruits;
- eggs.
These products fit perfectly into almost any diet. An exception may be nuts that are too fatty and high in calories and dried fruits that are too sweet. But even without them, the lists are quite impressive, so there is plenty to choose from. Vegetables, fruits, herbs, dairy products - all this forms the basis of the menu for proper nutrition, which is recommended for safe weight loss.
What substances and microelements trigger the weight loss process?
Protein foods - lean meat, fish, cooked without fat. Cottage cheese and dairy products in reasonable quantities.
Products with omega-3 - fatty fish, unrefined oil, nuts, beans, flax seeds.
Products with folic acid - eggs, liver, bran, carrots.
Foods high in chromium include buckwheat, oats, legumes, cabbage, tomatoes and fresh corn.
Products with iodine include seaweed, some types of fish, squid, oysters and crabs.
Food containing calcium - fermented milk products, natural cottage cheese, almonds, sesame seeds, rose hips.
Method 5. Take care of oxygen
It’s a pity that few people know about the role of oxygen in fat burning. From a chemical point of view, the process of splitting adipocytes is a complex oxidative reaction, the occurrence of which is impossible without O2. Of course, the blood will provide the fat depots with some amount, but usually not enough. To speed up weight loss as much as possible, it is necessary to saturate the body with oxygen. How to do it:
- spend more time in the fresh air - walk in parks, green areas, go to the country house or to the forest for a picnic on weekends;
- master the technique of breathing exercises that significantly accelerate weight loss (oxysize, bodyflex);
- stop smoking;
- timely treat diseases that cause vasoconstriction (hypertension, atherosclerosis, diabetes mellitus, osteochondrosis).
Among the medical techniques for this purpose, oxygenation is performed - an extracorporeal invasive technique for enriching the blood with oxygen.
The effect of sport on metabolism
After sports activities, many calories are burned, thereby speeding up metabolism. If the goal is to lose weight, then you cannot neglect training. Ideally, you should combine strength exercises with cardio exercises.
You can also practice at home. Well-known exercises will help with this:
- squats;
- bar;
- press;
- lunges with dumbbells.
Aerobic exercise helps you lose weight, including:
- run;
- swimming;
- jumping rope;
- classes on the orbit track;
- roller skating.
Active movements during sex also increase blood flow, which expends a large amount of energy. There are other important tips regarding physical activity:
- The more muscle a person has, the higher their metabolism. In this case, enough calories are burned.
- The more often a person lies on the couch and refuses to work, the more his muscles weaken and his metabolism worsens.
- Morning exercises will benefit everyone. Stretching and a yoga session are encouraged.
- A sedentary lifestyle should be avoided.
- It's good to visit a bathhouse, swimming pool or sauna. They speed up blood circulation and promote weight loss.
One of the most effective methods for increasing your metabolic rate is high-intensity interval training. Strength exercises give good results by stimulating the growth of muscle mass.
Method 7. Live according to a schedule
Create a daily routine and live strictly according to it. What benefits will it give you:
- eating by the hour will teach the body not to put aside fat reserves for a rainy day: it will know that at a certain time the “fuel” will arrive and it can be spent on the right needs - energy;
- your sleep schedule will allow you to go to bed and get up at the same time - this will eliminate insomnia, which provokes weight gain;
- alternating work and rest keeps hormonal levels normal, in particular the level of cortisol, the role of which in losing weight was written above.
There are many ways to speed up the process of losing weight. You don’t have to use everything at once—you can choose several or just one. Some moments will not work due to individual characteristics, but others will come in handy.
There is protein
Your best “friends” should be products containing this organic substance. These include turkey and chicken fillets, eggs, nuts and legumes, fish, tofu cheese, buckwheat, and dairy products (low-fat). All this is quite satisfying and tasty. What's the secret? Protein is not digested as quickly as carbohydrates or fats, so you stay full longer. Due to the fact that this organic matter is burned slowly, the body has to spend a lot of energy on this process. Your metabolism speeds up.
"No!" strict diets
There are many nutrition systems that recommend reducing the number of calories consumed to 1200 per day. And there are a lot of reviews about them - even enthusiastic ones. But the few kilograms lost as a result of such diets quickly return, and you have to start over again and again. In addition, diets are the enemies of muscle mass. Losing it along with fat is not a very attractive sight.
To calculate the number of calories your body needs daily, use the calculator:
The main thing to remember, even when dieting, is that you should consume as many calories as your body spends at rest.
Changing our lifestyle
Calculate your metabolic rate
To function normally, our body burns a certain number of calories every day. The number of calories burned at rest is called the basal metabolic rate (BMR).
To find out your BSM index, you can use an online calculator in which you will need to indicate your gender, age, weight, height and level of physical activity. The calculator will show you how many calories your body burns per day.
Calculate and reduce your calorie intake
If you want to lose weight, you first need to reduce the number of calories you eat every day. Use the number you calculated from your BMR and subtract 500 calories.
Consume this amount of calories every day and you will lose about 0.5 kg. every week.
Eat regularly
Not eating can raise your blood sugar and slow your response to insulin. Don't skip a single meal during the day. To boost your metabolism, eat every 3-4 hours.
As paradoxical as it may seem at first glance, eating frequently during the day can reduce the risk of obesity.
- - Don't forget to have breakfast . Eating breakfast wakes up your metabolism after fasting overnight. Studies have shown that those who skip breakfast, on average, weigh more, have lower mental function and do not get enough essential vitamins and minerals.
Drink more coffee
To increase the overall energy level in the body, drink 1 - 2 cups of coffee per day. Just be sure not to add too much cream or sugar, which can cause weight gain. Instead, drink black coffee, which contains beneficial antioxidants.
The caffeine in coffee has been shown to speed up metabolism even after drinking a small amount. Caffeine also promotes fat oxidation, which in turn helps you lose weight.
- — If you can't drink coffee without sugar, consider using a natural sweetener such as stevia, and instead of cream, you can add almond or skim milk.
Avoid Late Snacks
Don't eat after 8 pm . While there is no research to show that evening and night snacking can slow down your metabolism, it can still cause you to gain weight by overeating and not having time to burn extra calories. .
- - If you feel uncontrollably hungry in the evening or at night, drink a large glass of water with freshly squeezed juice of half a lemon. Eventually your body will get used to eating less and you will no longer feel hungry.
Play some sports
Strength training is the best way to gain muscle mass, and increasing muscle mass will speed up your metabolism. Strength training can be done using dumbbells, resistance bands, or your own body weight.
Try to use as many muscle groups throughout your body as possible.
Below are some exercises that can be performed on different muscle groups:
- Chest: bench press (dumbbells), chest press on a machine, push-ups
- Shoulders: standing dumbbell press, dumbbell lateral raises
- Biceps: standing dumbbell curl
- Triceps: dumbbell overhead press
- Back: Latissimus dorsi pull-down, bent-over barbell row
- Calves: calf raises (with or without weights)
- Quadriceps: leg extensions, squats
- Press: squats, plank
