You have worked hard to get in shape, and here are the numbers on the scales show the victory. You coped. It was a long way, but to finish so far away. Now life throws you a new challenge — to keep the achieved. How? Now tell.
You’ve probably heard about the “boomerang effect”: in the six years 13 of 14 people — we are talking about people who got rid of a significant number of extra pounds — with a vengeance gaining the lost. Is it all really that bad and “bounce” inevitable? Recent studies give hope. “The boomerang effect” is more likely for those who threw a lot indeed — in the long term to maintain weight at the same level, especially after a sharp and accelerated weight loss, is quite difficult. But 60% of people who lost fewer pounds, manage to keep the result for a long time. Of course, no little tricks here not to do, but the essence still remains the same — a balanced diet and regular exercise.
While you are struggling with excess weight with the intense workouts and diets, your body goes into starvation mode. Leptin production, a hormone that suppresses appetite slows down, while the level of ghrelin — the hormone which makes you permanently hungry — on the contrary, begins to grow. But not all so is bad: if you lose ten or less percent of body weight, no sharp changes in the hormones does not occur. That is, a woman who weighs 70 kilograms, can get rid of seven pounds and to maintain weight at around 63 without any special effort. But even if you took off more than ten percent, to avoid returning to previous levels is also possible. Here they are — five proven ways that will help you with this.
1. Adjust the number of calories consumed
Good news: now, when the diet is over, you can eat more. The bad news: every 10% of “discarded” body mass reduces the metabolic rate by 20-25%. That is, of course, you can increase the size of the portions, as well as the amount of food consumed overall, but again the probability of overweight is very high. Fortunately, there is a way to calculate how many calories should you eat daily to not get better. HERE you will find the calculator developed by the National Institute of health, filling in all graphs (in the graph before write, how much weigh to lose weight, and in the goal — how much do you weigh now), you can find out the recommended number of calories that you should consume. The effect still needs to be more personalized setting. Take it as a basis and watch — if the weight increases, reduce calorie foods, and if you feel hungry all the time, on the contrary — increasing. But not too much.
2. Eat more protein
Increasing the amount of protein consumed, you are helping your body maintain muscle mass, which, among other things, largely depends on the speed of metabolism. The origin of protein also plays an important role. Along with animal protein, do not forget to include in your diet, and vegetable proteins are foods such as beans, chickpeas, peas and lentils. According to a study published in the American Journal of Clinical Nutrition, the consumption of 3/4 Cup of these foods daily not only helps to get rid of extra pounds, but does not allow them to come back again. And most important — the chickpeas and beans, and lentils perfectly satisfy your hunger and easy to prepare.
3. Exercise every day, but only a little
Daily workouts are crucial if you want for as long as possible (preferably always) to stay in shape. Remember the slow fat metabolism and do not throw away the membership to the fitness center. It is not necessary to exhaust yourself with intense exercise — one hour of brisk walking or Cycling will be the best time — exercise in the morning, by the way, too nobody cancelled. The main thing is to exercise at least 60 minutes daily, as regular hourly workout help to develop the so-called “metabolic flexibility” — the ability of an organism to use different types of fuel, and easily switch to burning fat. If your busy schedule free 60 minutes — a rarity and luxury, then divide one-hour training session into several short mini-training — exercise 20 minutes morning, 20 minutes a day at lunchtime and 20 minutes in the evening. And in any case do not forget about strength training — at least two times a week they definitely should be.
Chronic stress lowers the levels of leptin — a hormone which makes you always hungry, and increases cortisol, which, in contrast, stimulates appetite and slows metabolism. In an “antidote” from emotions and anxieties add to your daily routine at least half an hour of yoga and meditation. And most importantly — go to bed on time, preferably before midnight, and make eight hours of sleep a priority.
5. Stand on the scales every day
According to research by Cornell University, people who get on the scale every day are more likely to keep the weight on the same level within two years than those who do not. If you take this process under control, you will be able to adjust the diet and not to allow the numbers to creep up. However get paranoid, too, should not — determine the “safe” range (depending on the time of year) and try not to go beyond established boundaries.