The last months have been stressful. The majority had to change their mode of life, set priorities in a new way, try to look for positive moments in the negative. In such a state, it was difficult to keep oneself in good shape even for avid fans of healthy lifestyle and sports. A joke appeared on Instagram: we will not leave quarantine alone, but with extra pounds. It's good if there are two or three of them. But what to do with five kilos or more? We at BeautyHack.ru are confident that the main thing is not to panic, but to calmly assess the situation and draw up a plan, that is, redirect negative emotions into positive ones. This is the concept of eustress, which we have chosen as the theme for June 2020.
The fact is that any change in diet and activity is stress for the body. But it can be negative and give only short-term results and sometimes health problems. And you can give him a reasonable shake when stress starts the right processes. We asked experts how to do this - a nutritionist and fitness trainer.
About nutrition
Elena Volodkina
gastroenterologist, nutritionist of the clinic of aesthetic medicine Aging Control
- Severe restrictions during diets are really stress and harm to the body. Especially if you have to significantly reduce the daily calorie intake, go on a diet with the exclusion of one of the main components of the diet, increase the time between meals, and even more so to starve. Extra pounds in this case will go away, but the production of stress hormones will be increased. In the future, the process can be presented as "compression of the spring", which after a while will necessarily unclench, and the body compensates for the lost.
We conclude: when losing weight, it is important to adhere to the main rule - the body should not understand that it is under stress. In other words, in no case should you starve and trigger dyshormonal and dysmetabolic disorders. How to do it? Make a rational diet for weight loss. And it is better for a specialist to help with this.
Talking about the number of calories in this case is wrong. It's like eating a hamburger in one meal and then starving all day. It is more effective to focus on the amount of fats, proteins and carbohydrates consumed, add healthy food to the diet, taking into account the individual characteristics of the body (for example, a sweet tooth should not abruptly remove sugar, but you can replace milk chocolate with bitter, each time reducing the portion size).
Even when losing weight, it is important to drink water (coffee, tea and other drinks are not counted). But again, the amount of water must be determined individually. I advise you to focus on Ideal Body Mass (BMI), use the Devine formula.
The formula for calculating the ideal body weight according to the Devine method: Men: BMI = 50 + 2.3 * (0.394 * height-60). Women: BMI = 45.5 + 2.3 * (0.394 * height -60).
About training
Vadim Guryev
elite trainer Encore Fitness
- Any workout is stress for the body. But it's important to understand that there are two types of stress - short-term and chronic. The first option has a strong emotional connotation and then can give a positive result on the body. And the second - suggests less severity, but over time worsens the functions of the body, it can even lead to disease. If we talk about correct training (by correct we mean the necessary individual load), then it belongs to the first type. During classes, we receive a certain portion of stress hormones, which after about 1.5 hours begin to stabilize and are replaced by hormones of joy. This kind of stress is absolutely essential for everyone: it contributes to losing weight or maintaining weight, and also makes us stronger and emotionally resilient.
Weight loss training should be selected by a specialist. But it is important not to jump into sports abruptly, especially after a long break. It is necessary to go from simple to complex, increasing the load gradually. Elementary and without a coach, you can start walking or running in nature, each time increasing the pace and time. The result will not be long in coming! If you immediately start a workout that is unusual and difficult for the body, do not take a break between exercises and do not rest, then stress can be chronic. This happens when you are tuned in to the result and do not allow the body to recover. In this case, the muscles will not be able to utilize the secreted hormones, so that they settle on the internal organs and can cause various diseases. There can be no talk of any healthy weight loss.
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