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 of them.Let's look at the physiology of weight loss, methods and products that contribute to it, and give motivating examples from real people.
Physiological barriers
You stick to a diet, exercise, have strong motivation, but your weight is frozen and stubbornly not decreasing.Why?There are at least four physiological reasons:
- Poor oxygen supply.If your cells don't receive enough oxygen, nothing in your body will function properly, including losing weight.
- Unbalanced blood sugar levels.Insulin resistance, or hypoglycemia, can be the cause of many health problems, including obesity.
- Problems with the adrenaline secretion and breakdown system.Cortisol is a stress hormone produced in the adrenal cortex.Chronic elevated cortisol levels increase blood sugar, which in turn leads to an increase in 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 maintain a dietary diet.
First step
The beginning is the hardest part.When it comes to losing weight.“I have to count calories!”, “I won’t see my favorite cakes anymore!”, “I’ll become irritable and unbearable!”— We are plagued by dozens of fears, which in reality are nothing more than laziness under the guise of fear.Don't let it overwhelm you.
There are several easy ways to lose weight, even if it is very scary.For example, you shouldn't set yourself too big of a goal - to lose 60 kg.Divide it into several small and therefore less disruptive 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 will lose them.This is the basis of the weight loss technique, which metaphorically compares the human body 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 to obtain energy.
- Recipe by Leo Babauta.The famous blogger, minimalism and productivity guru Leo Babauta has developed an optimal diet for himself.It is based on plant-based foods.In short, for breakfast he usually eats oatmeal with dried fruits or seeds - it's filling and healthy.Vegetable salad and tofu for lunch.Mexican or Indian bean dishes for dinner.
In addition to these techniques, there are at least 58 other tricks to help you lose weight.For example, you shouldn't eat in front of the TV.This is scientifically proven to lead to overeating.Even during the period of active fight against excess weight, you should limit your alcohol consumption.Alcoholic beverages reduce self-control, including control over eating behavior.Use these and other mini-recommendations as a supplement to the main method of losing weight.
Products
When you lose weight, the feeling of hunger is particularly strong.I constantly want to chew something.Don't worry, just snack properly.There are a number of suitable products for this:
- apples;
- nuts;
- avocado and others.
There are also foods that promote rapid weight loss with sufficient physical activity.For example:
- carrots (rich in fiber);
- honey (normalizes blood sugar levels);
- Fish (low in carbohydrates but high in protein) and others.
Examples
James Golik weighed 127 kg with a height of 171 cm.He had been well fed since childhood and simply did not remember his normal weight.He's just used to the extra pounds.The impetus for losing weight was pneumonia: James lay in bed for three weeks and lost 9 kg.The young man realized that even his body could be returned to normal.
Nothing is impossible, we determine our own limits.Everyone has to look for their own path, even if it is not very short and easy.
James tried various methods of losing weight: reducing portions, reducing the amount of carbohydrates in the diet, switching to vegetarianism.The road 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 exercises.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 didn't 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: if you consume less than you consume, you will lose weight.He chose a specific system.A few months later, exercise was added to the diet, because calorie restriction alone, whatever one may say, is not enough.Dylan became a regular at the gym.
All this, as well as persistent mental struggle, led to impressive results: minus 56 kg in 16 months!Here's how Wilbanks commented on his success:
"Losing 120 pounds taught me that if I just give it my all and push myself from one small goal to the next, I can achieve anything. I've never felt better or happier, but it hasn't solved all of my problems."
As you can see, everyone can lose weight.The main thing is to find the way.We hope that our advice will help you develop your own nutrition method and choose the right foods and inspire you to take concrete action.