Nutritionist Alla Manaykina and personal trainer Yulia Mayevskaya - about what mistakes you make in the process of losing weight and how to correct them
When girls come to me and say that they eat right and play sports, but at the same time do not lose weight, this has three main reasons:
1. Hormonal background
If you have problems inside the body, hormonal disorders, this always affects the process of losing weight. You may, for example, gain weight for no reason. First of all, in this situation, pay attention to thyroid hormones. Perhaps you have hypothyroidism - insufficient production of thyroid hormones. I also recommend checking estradiol, prolactin, progesterone, testosterone.
If you do not get enough sleep, do not rest, you have a disturbed daily routine, this also leads to hormonal imbalances. In particular, levels of the stress hormone cortisol increase. The balance of leptin and garelin is disturbed. All this can lead to a deterioration in metabolism.
2. The plateau effect
When you define a nutrition and exercise program, reduce the number of calories consumed, deny yourself specific foods, the process starts - you start losing weight. Everything seems to be perfect. But it may take a month, two or three, and the body adapts to the chosen diet and training, to a reduced calorie diet, to certain loads. The process of losing weight stops. This happens a lot. Don't panic and change your training plan: if you focused on strength training, add more cardio, or vice versa. Try other types of workouts: circuit or interval.
In nutrition, arrange a kind of "swing" for the body: for a couple of days eat more carbohydrates and proteins, then a couple of days - less than the norm. A fasting day will be enough for someone to "cheer up" the body. Another option is to change the fractionality of food: instead of five meals, make three.
3. Misconceptions about proper nutrition and effective exercise
Maybe you are not working with the most conscientious trainer who designed the wrong training program for you. Or you read the wrong sources of information, relied on the wrong people, and chose the wrong diet.
In this case, run to another specialist and ask him to look at your diet and training process from the outside. This is also a common problem: it is worth digging deeper, and you understand that there are many flaws and shortcomings in human nutrition.
Sports mentor, coach of the Transformation reality show, creator of the F1 marathon
You may be automatically lowering your calorie intake, while what you call exercise is actually exercise. As a result, as many calories are not wasted as consumed during the day. Visually it seems that you eat little, but it is not. About useful gadgets that will help with losing weight, I talked about the link.
The second option is the opposite: too low calorie intake. As a result, the body, due to constant stress (the hormone cortisol is produced, which was mentioned above), over time, stops burning fat and begins to accumulate it. Cortisol can also be released if you eat little and exercise at maximum. The body does not have time to recover, and there is only one scenario - you do not lose weight.
Also, the cause may be edema syndrome - this is a latent allergy with intolerance to certain foods or improper functioning of the body. To understand this problem, you need to study the diet, get tested and identify specific foods that are not suitable for you.