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You've finally lost your excess weight! Now you have to make sure that your efforts are not wasted - that you do not return to old eating habits, after which the yo-yo effect will appear. For some, the stage of the so-called weight stabilization after weight loss is the most difficult. Learn some weight management techniques that can help.
On the day you reach your dream weight, do not go back to your old habits, i.e. eating what you missed the most during months of sacrifice. Don't give up on the pool and gym exercises. This is the easy way to thejo-jo effect ! Nutritionists emphasize that weight stabilization is as important asslimming . What is that? A way to enddietand move on to normal eating in a sensible manner. The point is for the body, which until now operated on a small amount of energy, to get used to working with an increased supply. For some, this stage can be more difficult than just losing weight. Some habits from before the diet must be forgotten, others can be resumed, but gradually. Slimming treatments fail because we are unable to wisely switch from diet to normal eating. How to do it? The slower the better.
Make changes to your menu slowly after losing weight
You can increase the caloric value of your meals by a maximum of 100-200 kcal per week, at least once a week by controlling your weight. Eat an extra sandwich made of wholemeal bread for breakfast, and replace the white meat with fatter red meat for lunch. But not every day - start by enriching the menu 2-3 times a week. Each organism reacts differently to a higher dose of energy, so you need to watch yourself. If the weight increases by 1.5-2 kg and it persists for a week, it is a signal that you need to tighten the belt again. Eat more vegetables when you feel hungry, and then try adding some calories again, such as one potato, with your dinner. It takes 1-2 weeks for the metabolism to adapt to the new energy needs. The first month is the hardest and you need to be vigilant. But returning to an individually selected normal diet may take up to several months, and the yo-yo effect is said to take 3 years. The trick is not to keep your weight short, but for years. For that to happen, good habits need to be cultivated throughout your life.
Exercise is very importantwhile losing weight
- The optimal plan is 3 classes a week, after each day of rest. Each training session is preceded by a warm-up. The program must be well suited to the individual needs and purpose of exercise - says Dominika Kurnicka, the owner of Twójtrener.pl - If you want to lose weight, at the beginning focus on aerobic training (e.g. cross trainer, treadmill, bike), which will allow you to burn fat. When you get the right weight, body sculpting exercises will dominate. If you just want to build up your muscles, replace aerobic exercises with strength exercises using machines and equipment. In this case, circuit training is the best: consecutive (without interruption) of about 10 exercises involving different muscle groups. Each club has several abdominal shaping devices - benches, balls and rubber bands. Contrary to appearances, exercising with them is more difficult than on machines, because only muscles work.
Movement is necessary while losing weight
Movement is as important as eating he althy. It doesn't have to be sweat pumping at the gym. Climb the stairs, run in the park, go ice skating with your child, take a few stops on foot. Window cleaning is also a good way to burn calories. Adjust the menu to the current needs of the body. Longer periods of sitting at work, illness, pregnancy, breastfeeding - in each of these situations, the body needs a different dose of energy. Remember that metabolism usually slows down with age. If you start to put on weight, immediately reduce the energy value of your meals or move more. In fact, a person who wants to keep weight does not have to deny himself anything, it is important to use common sense. You can go for ice cream, eat a piece of sausage or a pie - it's important to get back on track the next day. Make informed purchases by choosing low-calorie, low-fat, sugar-free, high protein, fiber, but as little processed foods as possible. Many overweight people see a new lifestyle as punishment. You have to look at it from the other side. This is a reward because you will enjoy he alth and good shape for many years.
According to an expertAnna Wybrańska, dietitian, Pharma NordThe role of supplements We eat them willingly, hoping that thanks to them we will get rid of unnecessary kilograms. Unfortunately, it was not possible to find a drug that would lose weight. Sometimes it is possible to lose 1-2 kg, for example, when we take a dehydrating or digestion-accelerating preparation, but when we stop taking the pills, the weight returns. Not the way! Losing weight consists in using up the stored reserves by the body. To achieve this, you need a proper diet and exercise. We can also reach for slimming preparationscontaining natural substances that can accelerate the loss of unnecessary kilograms. Dietary supplements must be taken as recommended by the manufacturer. You should not take several preparations with a similar effect at the same time, because it is easy to overdose them then.
Supplements help with weight loss
Among the preparations supporting slimming with natural substances that can accelerate this process, you will find:
CLA (conjugated linoleic acid) accelerates the conversion of fat into energy and prevents its accumulation, while increasing muscle tissue. The effect of burning fat and converting it into muscles is greater when we systematically play sports. The enlargement of the muscle tissue protects against the yo-yo effect even after discontinuing the dietary supplement.
Chromium suppresses the appetite and desire for sweets. Research has confirmed the role of chromium in the regulation of blood sugar levels and a good effect on the carbohydrate metabolism.
Fiber supports the digestive tract, improves intestinal peristalsis and eliminates constipation. By binding water, it swells in the stomach, giving it a feeling of satiety, so we eat less.
HCA (hydroxycitric acid), a compound derived from Garcinia cambogia fruit, inhibits the formation of adipose tissue from proteins and carbohydrates. It reduces the appetite.
Yo-yo effect - how to avoid it
Did you lose weight? Way to go! However, this is not the end of the way to a slim figure. Maintaining the weight achieved is just as demanding as the diet. How to avoid the yo-yo effect. How to eat after a diet? Listen to the dietitian and he alth coach Elżbieta Lange.