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Over 65% of the world's population have tried diets at least once, but in many cases they did not bring the desired results. There are several reasons for this: breakdowns, weight gain immediately after completing the diet. It should be noted that not only those kilograms that were so painfully lost come back, but additional ones. How to lose weight and not gain weight again?
Before answering this question, it is necessary to understand the reasons for gaining weight immediately after losing weight.
1. Determine the actual need to lose weight
First of all, it is worth determining whether the weight was really overweight. Sometimes a person begins to follow a diet not because he is overweight, but because it seems to him that his weight does not meet acceptable standards.
If there really is excess body weight, then the body should be helped in getting rid of the excess load that causes unstable functionality of all organs of the human body.
The most interesting thing is that this help does not at all consist of a widespread rejection of a huge number of favorite products. How to avoid gaining weight after a diet? It’s very simple - all you need to do is slightly reduce the amount of food you eat.
Weight gain after diet: reasons
Low-calorie diets are the root cause of weight gain in the future
To effectively lose weight, many diets set a limit on the number of calories consumed daily - approximately 1000 kilocalories. Firstly, such a restriction does not allow the body to receive the necessary nutrients, and for this reason it is in a state of stress.
Secondly, weight loss often occurs not because fat deposits are burned, but because excess fluid is removed from the body.
Since the body is not sufficiently saturated with energy, the person begins to starve. At the end of the diet, the body is in a state of energy crisis, therefore, as soon as the person losing weight begins to eat the same way as before the diet, there is an active reserve of fats “for use.” The “oh-oh” effect sets in, as a result of which the weight returns back with a big plus.
In order to avoid this effect, nutritionists recommend following diets based on consuming 1,500 kilocalories daily.
A large number of rules and prohibitions in the diet
It is not recommended to adhere to diets that include a large number of prohibitions. For example, the phrase “nothing sweet in the diet” can cause a person to go crazy after the diet or even during it and consume a huge amount of calories. The best option in this case is the presence of sweets in the diet, but in limited quantities.
Be sure to read: Options for using pears for weight loss
A diet that involves preparing new dishes every day may not be suitable if it cannot be harmoniously integrated into the usual schedule. It is best if your weight loss tactics are flexible and spontaneous. This will help you stick to the diet until the end without any breakdowns or efforts on yourself.
You should not often resort to mono-diets, for example, on kefir, eggs, pineapples, buckwheat and many others. Yes, the results after such diets are amazing, but they do not lead to a restructuring of thinking and do not become the reason that a person gets used to proper nutrition. While on such diets, those losing weight are more susceptible to breakdowns.
Lack of physical activity
Many diets focus the attention of those losing weight only on following a certain diet, without taking into account physical activity. But the best effect can be achieved only by combining these methods of figure correction. For each person who wants to lose excess weight, individual physical activities can be developed that will help him lose weight without overloading the body.
Movement should always be present in life: walking, hiking, trips to pick mushrooms and berries. You need to train yourself to walk as often as possible, leaving your car in the garage, and regularly cover short distances on foot or by bike. It would also be a good idea to avoid using the elevator.
2. Helping the body maintain weight with a simple rule
One common way to learn how to avoid gaining weight after dieting is to use the “plate rule .
If you learn to always adhere to this simple rule, then at the end of any chosen diet, various foods are available for nutrition. The rule is absolutely not complicated and can be applied in any place of the planned meal, be it your own kitchen or the banquet hall of a fashionable restaurant: the plate used for the second course should not exceed 25 cm in diameter.
The visually selected dishes are divided in half. Half the space on the plate is reserved for plant foods (vegetables, fruits, root vegetables, herbs). The remaining free space is again divided into two parts, one of which is filled with carbohydrate-rich foods, and the second is intended for lean protein foods.
The difference between someone who is losing weight and someone who has already lost weight
“It is very important to understand that a person who has already lost weight and has some measly 3-5 kg left, and a person who has already reached the desired weight are TWO DIFFERENT PEOPLE. The first is still a fighter, a fugitive, a soldier on fire, Sisyphus. Clenched jaws, fanatic eyes, where are our scales? We haven't weighed ourselves for an hour. The second one is a relaxed smiley, serene and enthusiastic fool. Or a proud fanfare. These people are practically the same in size. But inside they have completely different worlds and mechanisms.
The first is a jerk, tension of all muscles, this is an athlete before the finish line and he tears his veins in the last jerks. The second is the winner, who has already received his Oscar, who has already beamed with a smile and tears of happiness in front of the cameras. If the first one happens to go on a trip, say, to Europe, he will still fanatically break the leash and drag himself towards his cherished goal, rejecting temptations and knocking rebellious thoughts out of his head with cobblestones. But the second one... The second one, he is in euphoria, he lovingly strokes his self-esteem, he puffs himself up and puffs up his goiter, he sometimes even feels that he has never been the same mattress that he, alas, was. This is the second one, with Oscar in the closet, with a swollen goiter and cherished self-esteem, that I was at the time of this trip.
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This was my first vacation and first trip to Europe after losing weight. My husband, a great lover of Europe and a connoisseur, repeatedly invited me on a trip and went there himself, without me, a lot. I also refused because I knew that I was not a long-distance walker. And I didn’t have normal clothes. There were only all my boring, very dark, boring trousers and equally dull sweaters. I imagined how I would sweat from walking and have a complex. How I will vehemently avoid taking photographs. How I will avoid looking at myself through glass doors and shop windows. And next to me my slender husband, as hardy as a camel, will walk springily and cheerfully. And it wasn’t a matter of what people would think when they looked at us. Although one day, such a terrible thing happened - a young guy mistook me for my husband’s mother. I was simply destroyed. I think my husband too...
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The main advantages of eating according to the “plate rule”
There are really many benefits to this kind of nutrition. When choosing to eat food using the “plate rule,” there is no need to make complex calculations of the calorie content of each product consumed, you should not calculate the daily protein or carbohydrate intake and think about how not to gain weight after a diet by using your favorite foods in your diet.
This method will allow you to eat all existing foods, bringing benefit and not harm to your body and beauty to your body.
By following this rule, there will no longer be a need to keep a tight rein on your appetite and constantly experience dizziness from hungry fainting. When following a diet, a person counts each day that passes and reassures himself that there is very little left. But the most difficult thing is further rational nutrition, based on understanding how not to gain weight after a diet. Having some willpower and a great desire to normalize your own weight, it will be quite easy to cope with temporary difficulties caused by some lack of food.
Normalizing the amount of food and developing a proper nutritional culture does not come immediately. This is a difficult stressful period, and to make it somewhat easier, sometimes you should use the help of medications designed to reduce appetite . They have been mentioned more than once on the website hudeem-bez-problem.ru.
These drugs are biological additives , created on the basis of plant and animal components, are absolutely harmless to the body and are used to reduce the body's need for large amounts of food. However, we should not forget that supplements are assistants, not a panacea; it is impossible to lose weight through the constant use of these drugs and the complete absence of the physical activity necessary for the body.
Mouse bite rule
I packed my things long before the trip and thought: let’s take the smallest thing, it will be my shackles, my whips and a carrot on a string in front of my nose. The disaster had already struck in Yerevan - we went there first. We went to visit - that says it all. We went to restaurants - this also left no hope. Of the entire list of “stoppings” before eating, the one I have the worst time doing is sitting at a set table. This remains my weakest point to this day. In short, at the Armenian table, by God, there is a place where one can maliciously break one’s firmest rules. The skinny jeans were already starting to dig into the waistband and tighten in the thighs, the cheeks were starting to cheerfully stick out forward and to the sides, and there was still the European part of the trip ahead! There was something to think about...
Unsplash
We arrived in Vienna, cheered up with coffee and headed to the center. It was already 11 o'clock and it was time for breakfast and lunch. I was already hungry, especially since in Yerevan I managed to stretch my stomach. Looking through the menu, I thought: what if I take very little? Here are two appetizers that will do; in extreme cases, I’ll bite my husband. So I did. And while our order was being prepared, I drank up to my neck in water. This is a known way to trick the stomach. The appetizers were small, but I also shared them with my husband, taking a steak-type piece from his portion. She drank water and coffee and looked around. As a result, she left the table not hungry. We walked a lot and I walked joyfully, quite well-fed, but light!
Thus began my wise and simple (as it turned out) counteraction. It was based on mouse bites from all sorts of tasty treats. One or two, no more. Thus, I tried everything during the trip (10 days). The only exception was the strudel. I ate half of it. Everything else came to me in about one bite each.
I took myself a salad, took a bite of everything from my husband, washed it down with water and flew over the table.
When I write “bite,” it doesn’t always mean biting, sometimes it means cutting off a piece of sausage for yourself or raking up a side dish with a fork. But the size of what is borrowed from someone else’s plate should be small. About a teaspoon, about half a teaspoon. After all, the goal is just to try. I called these bites mouse bites, because it should not be a full-mouth bite. You need to bite only with your front teeth, making your mouth a “goose butt” . After two days, the jeans returned to normal. After all, we still walked a lot. On some days we walked 30–35 thousand steps. And there were a couple of days when we passed 40. And I passed them, people, I passed! She didn’t puff, she didn’t drag behind.
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Useful tips for weight stability
By adhering to a few simple recommendations, every person who monitors the external beauty of their body and the proper functioning of each individual organ will never again think about how not to gain weight after a diet.
- Excluding foods that have been heat-treated in a frying pan using large amounts of oil from your diet will become the basis of a healthy diet. It is much healthier to cook food on the grill, in a double boiler, or simply boil it.
- The word "supplement" should be banned. A person should eat such an amount of food that will be sufficient to ensure the normal functioning of the body, and a supplement is always an excess.
- Excess weight and alcohol are absolutely logical companions. By consuming strong types of alcohol, a person exposes his body to additional stress caused by an increase in appetite and the need to “snack.” If you wish, you can drink a small amount of wine, preferably dry.
- The process of eating should be slow and meaningful, and certainly not related to reading or watching your favorite program.
- Natural products are the key to slimness. The dish should be as simple as possible and prepared independently. By following this recommendation, you gain confidence in the absence of extra calories and the purity of the products.
- Even with the right diet, you may lack some vitamins or microelements, especially during periods of lack of natural vegetables and fruits. At this time, it is recommended to take complex fortified preparations, which contain the daily requirement of essential substances.
The right way out of the diet
The end of the chosen diet must be planned and thought through in advance , so that thoughts about how not to gain weight after the diet do not torment you at every meal. Exiting the diet should be smooth.
The end of a diet whose main product was protein implies the slow introduction of fruits and vegetables into the diet, and after a carbohydrate diet it is worth adding lean poultry meat or sea fish.
Under no circumstances should you “delight” your hungry stomach with sweets, smoked meats or alcohol the day after going out.
You should think about further nutrition as soon as you choose a diet: recipes for dishes containing a minimum amount of calories are selected, which will become the basis for a future healthy lifestyle. It is possible to purchase a double boiler, mixer and other kitchen aids that replace a frying pan or oven.
How to maintain weight after a diet: recommendations and rules
A beautiful figure, a toned silhouette is a way of life that should be adhered to constantly. And the hardest thing is not to get rid of the hated kilograms, but to do everything to prevent them from coming back.
You can avoid weight gain after dieting. To do this, you need to follow a few simple rules.
In order to lose weight, you should initially adhere to the correct weight loss tactics
In order not to gain weight after a diet, you should not give preference to one that will make you feel discomfort and will exhaust your body with a constant feeling of hunger. After such diets, there is a high probability of failure.
There is no need to use dietary supplements, tablets or capsules for weight loss. At best, they will not have any effect on the body, at worst, they will cause excess weight gain after the course or cause harm to the body.
You should not immediately start with maximum physical activity. You will get bored of this very quickly and you will not continue your studies.
It is very important to organize the weight loss process in such a way that weight loss occurs gradually, with properly selected nutrition tactics, regular physical activity and rest.
Gradual introduction of new foods after the diet
Many people who are losing weight eagerly await the end of the diet in order to fully enjoy what was prohibited during the diet. This should not be allowed under any circumstances. It is strictly forbidden to “pounce” on tasty but unhealthy food products, the consumption of which has been limited, as this will lead to a very rapid return to the original weight with a huge plus of additional kilograms.
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Products that were not consumed during the diet should be introduced gradually.
Taboo on tasty “harmful things”
Yes, cakes, pastries, fast food, fried potatoes or meat - all this is very tasty, but not healthy. In order not to gain weight after a diet, you must continue to adhere to proper nutrition and not abuse unhealthy foods.
After a diet, we monitor not the kilograms, but the volume
There is no need to focus on losing weight. It is necessary to monitor the condition of your body and figure. It is best to measure yourself regularly with a centimeter. This will allow you to more accurately control the changes that occur in the body.
If the volumes decrease, then everything is normal.
Stable weight is the key to success
Weight loss is a process that occurs gradually. The body needs time to readjust, so don’t expect incredible results right away.
It should be understood that initially weight loss occurs due to metabolic processes and the removal of excess fluid. Burning fat is a long process, and you can only get rid of a few tens to 1.5 hundred adipose tissue per day.
Adequate sleep is a necessary rule for maintaining weight
Both during the diet and after it, it is necessary to ensure that proper rest is organized. It has been scientifically proven that lack of sleep is one of the causes of excess weight. And in just a week of lack of proper rest, the body can gain up to 1 kg of excess weight. A person loses weight most quickly in his sleep, and after properly organized rest, he is not prone to overeating.
Regular intake of fat
After a diet, the body is weakened and exhausted due to the fact that fatty foods have not been supplied to it for a certain amount of time. In order to normalize the functioning of the stomach and intestines, you need to regularly drink sunflower oil or fish oil on an empty stomach. This will help reduce the load on the gastrointestinal tract and normalize metabolic processes.
Maintaining water balance
Water is the source of life, beauty, health and harmony. A person should regularly drink enough water to maintain water balance in the body. You need to train yourself to drink a glass of water in the morning so that your body starts working. It is necessary to drink a glass of water 20-30 minutes before meals. This will somewhat reduce the feeling of hunger and become an obstacle to overeating.
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Calculation of the volume of water required for daily use should be made using the formula: 30 ml of water per kilogram of weight.
Regular physical activity – a fit and beautiful silhouette
You can’t ignore physical activity, which is simply necessary to keep your body fit.
Many diets, unfortunately, do not take this fact into account and focus the attention of those losing weight solely on following certain nutritional tactics. But, you should remember that only a diet with a properly organized set of physical exercises can lead to the desired result. There is no need for intensive training, especially if the person losing weight has not previously exercised at all.
Physical activity should be introduced gradually, and if, for example, it is not possible to go jogging right away, you can start with regular walking, gradually increasing its duration.
Food is not the only pleasure in life
Eating delicious food undoubtedly brings pleasure, but it is also necessary to understand that this is not the only joy in life. Hobbies, theaters, tourist trips, hiking, outdoor activities - all this can bring even more pleasure than, for example, a hearty lunch. If someone losing weight does not focus on food as the biggest source of pleasure, the process of maintaining a figure will be much easier.
Sports, sports, sports
No diet can improve your figure if it is not supported by physical activity. In this case, any physical exercise will only be beneficial : exercise on machines or belly dancing, water aerobics or cycling - anything but laziness.
You can play sports in a fitness center, at home or at the stadium of the nearest school, the main thing is that sports become firmly established in the life of a person who directs his efforts to fight unnecessary kilograms.
