How not to lose weight: the main mistakes

0

In order to lose those hated pounds, people sacrifice health. However, you can lose weight without sacrifices and suffering.

Why are extreme methods of weight loss so popular? We are ready for anything, from strict restrictions to complete refusal of food, to achieve the cherished goal. We act as if we are punishing ourselves.

But nothing good can be achieved with violence. It is better to change tactics and start living in harmony with yourself, and you should not be afraid of mistakes, they are good because you learn from them.

Sofia Rozhko, an expert in nutrition and fitness, will tell you how to correct mistakes, find harmony with yourself and learn to eat right.

Mistake #1: Giving up carbohydrates

It is carbohydrates that are first and foremost being boycotted and wasted. Bad mood, lack of energy and work capacity – all this during the diet people feel from the fact that they do not eat enough carbohydrates.

Why it's bad: Because carbohydrates are a necessary part of a healthy diet. All products containing them are useful if eaten in moderation. Look at the Italians and Japanese – are they getting fat? After all, pasta and rice are eaten most often. A long-lasting feeling of satiety after eating them is guaranteed, which means that there will be no desire to add calories in the break between lunch and dinner.

How to: use potatoes, rice and bread for people who are losing weight , you can, you just need to know the measure. The average rate of carbohydrates should be 30-50 percent of the total amount of food. It is also advisable to give preference to complex carbohydrates: whole grain bread, cereals, pasta from durum wheat varieties.

The fact is that simple carbohydrates, such as white bread, pastries, various desserts, are not satiating and you can eat them more than you need, and the excess, as you know, the body processes into fat.

Error. #2: To impose a complete ban on sweets

Most of those who lose weight are absolutely sure: weight loss and a sweet life are incompatible. That's why now they won't take a spoonful of sugar, candy, or even a raisin. And this, it turns out, is also not right.

Why it is harmful: any strict restrictions and prohibitions will sooner or later lead to stress, which guarantees breakdowns.

< p>“Sweets are really not a very healthy food,” says the expert. – However, you should not exclude all sugars, because they are fuel for the brain. And the damage of any product is determined not by its name, but only by its quantity. Any person can afford dessert without fear of gaining extra weight. The main thing is that he eats a small piece, not half a cake or a bucket of ice cream.”

How to do it right:there is everything the soul could ask for, but little by little. Dessert should be consumed only after meals and in limited quantities until 3 p.m. Sweets are not suitable as an independent meal or snack. But you shouldn't complain about eating your favorite treats – just eat a little at a time. If you couldn't control yourself and bit off an extra piece, try to limit the consumption of other carbohydrates this day or the next to compensate for your norm.

“Bananas and grapes are often excluded from sweet fruits during the diet,” says the trainer. – Indeed, these products have a high glycemic index, but for a healthy person this is not of great importance. For people with type 1 diabetes, yes, it is important to take this into account, but for healthy people who care about their figure, it is enough just to remember the sense of measure and calorie content of food.”

Mistake #3: Giving up fat

Why it is harmful: on the one hand, there is a rational grain in the rejection of fats. If you do not limit fatty food, you will not be able to lose weight. And even with a healthy lifestyle, an excess of dietary fat does not go hand in hand either. Indeed, it leads to the risk of obesity, hypertension and other problems. Infatuation with trans fats, which are part of sausages, industrial cakes and other semi-finished products, is the most dangerous, as it provokes the appearance of the same “bad” cholesterol and entails a number of diseases.

However, this happens with excessive consumption of fats. That is, it is again important to remember the sense of proportion. After all, fats themselves are an important component of a complete healthy diet.

“Both saturated (animal) and unsaturated (vegetable) and polyunsaturated (which are found in oily sea fish, nuts and seeds) fats – all of them should be present in the diet,” says the nutritionist. — Without fats, in particular, the normal work of the reproductive function is impossible. That is, if a person does not consume enough fats, he will have problems with intimate life and conception. For women, this also threatens premature menopause.”

How to do it right: The expert advises limiting, but not completely eliminating, animal fats by choosing low-fat foods and measuring their amount. And do not forget about the sources of useful unsaturated and polyunsaturated fatty acids. An excellent source of omega-6 fatty acids is the fat found in nuts and vegetable oils. Omega-3 is also found in oil, but most of all in marine fish.

The rate of fat consumption should be 0.8-1.5 g/kg of weight. Animal fats, that is, meat, should make up 8-10 percent of the total caloric content of the diet, that is. 40 percent of total fat intake.

“Proven fact: 50 grams of fatty herring cover the body's daily need for omega-3,” says the nutritionist.

Mistake #4: Lose weight quickly< /h3>

Who among us has not decided to lose weight before the New Year, March 8, a corporate event, a birthday, or a vacation? As a rule, in this case, extreme methods are used (after all, it will not be possible to lose 5-10 kilos in a week in any other way). They cause the greatest harm to health.

Why it is harmful: “Most modern diets and nutritional systems are aimed at achieving extremely fast results, because it sells very well,” comments the expert . – But people can be understood. It is better to “suffer” for a few days than to work on your body for three months and more. However, magical transformations that do not take into account the physiology of the body lead to sad consequences.”

Experiencing a lack of nutrients, the brain begins to lose the ability to think clearly, the body experiences deep stress. At this time, a person experiences various negative states: irritation, fears, nervousness, loss of strength, obsessive thoughts, and sometimes even phobias and other mental disorders. After all, the work of the brain, which suffers due to a lack of nutrients, is also disturbed.

“When we go on a diet or a fashionable detox, switching exclusively to vegetable smoothies and fat-burning supplements, we put our kidneys under an unbearable load,” the expert warns. — Moreover, the consequences of such experiments are not immediately apparent, but after several months and even years that have passed with the use of such diets. But that's not all. When the body stops receiving the necessary nutrients, it borrows them from the muscles. Outwardly, it manifests itself like this: first the breasts and buttocks sag, the arms become flabby, then the hair and nails deteriorate, excess skin appears on the stomach and sides, but not because the fat has disappeared, but because the muscles have disappeared, and the skin simply did not have time to recover”.

How to: Weight loss should be smooth, losses should not exceed one kilogram per week. Daily caloric intake should not be lower than 1200 calories. If everything is done smoothly and correctly, there will be no problems with the loss of muscle mass and skin tone, even for those who need to lose a lot of extra weight,” says the expert.

To lose weight, eat

Getting used to eating a lot and wrongly, it can be difficult to adapt to changes, because one way or another you will have to limit yourself. In these cases, Sofia urges you not to be afraid, because you will definitely not have to starve for your health.

“In order to lose weight, you need to eat,” says the nutritionist. — Protein is important first of all, and in general the ratio should be approximately as follows: proteins 25-35 percent, fats 25-35 percent, carbohydrates 30-50 percent. It is worth switching to a balanced diet, including a sufficient amount of protein in the diet, making the menu as diverse as possible, and then thoughts about food will cease to be obsessive, and the process of losing weight will be easier and more pleasant.”

The fitness trainer also insists in the presence of at least minimal physical activity. There must be a household activity in life, one in which the consumption of energy will cover its intake. On average, for this it is enough to take 10-12 thousand steps per day, that is, to walk for one and a half to two hours, preferably not slowly, but at a comfortable pace for yourself. A balanced diet and fresh air are, as before, the key to vitality, youth and well-being.