After the holidays, you don't recognize yourself in the mirror, and the herring under a fur coat and Olivier have nightmares? Don't worry - the advice of the best healthy lifestyle experts and doctors will help you avoid mistakes in losing weight and find motivation.
Mistake # 1: you confuse thirst with hunger
Let's turn to the statistics: 80% of those who want to profit from something tasty, in fact, just want to drink. Scientists from Washington even conducted an experiment - they studied the habits of people who wake up at night due to hunger. Participants in the experiment were asked to drink a glass of water, and if after 15 minutes the hunger did not go away, they were allowed to have a snack. The results showed that most of them never touched food.
The similarity between the desire to eat and drink is due to the fact that the center of satiety in the brain is located directly opposite the center responsible for thirst.
Therefore, if after the holidays you often open the fridge in search of food, try drinking 200 milliliters of water instead and analyze your feelings after a while.
Drinking too much fluids in the hope of losing weight is also a mistake. The norm in the cold season is 0.7-1.2 liters per day, and a nutritionist will help determine a more accurate dose. Find the most unexpected myths about water here.
Mistake # 2: you give up coffee and tea altogether
After the holidays, many deny themselves the pleasure of drinking a cup of tea or coffee, fearing a diuretic effect and dehydration. In fact, this myth was dispelled back in 1928 - then a study showed that even four cups of coffee a day will not lead to a diuretic effect. And dehydration is caused by foods that increase the outflow of fluid from the body - based on this, water can also be counted among them. The relationship between urination and dehydration is greatly exaggerated.
If you exercise, one cup of coffee (drunk no later than half an hour before training) will help you burn more fat - and your productivity will increase significantly.
But those who want to lose weight should not get carried away with coffee and tea: caffeine causes the release of insulin into the blood, which provokes a more active movement of food along the gastrointestinal tract. The body will feel hunger faster, so everything is fine in moderation.
Dietitian, Member of the National Society of Dietitians
Mistake # 3: You Overuse Your Workouts
A common mistake newcomers to the gym make is to train their muscles hard. In order for the body to recover, at the very beginning, 3-4 workouts per week are enough. And it's important to intelligently combine strength and cardio workouts to achieve your perfect figure.
Muscle is a substance that has the property of hypertrophy (increase in volume).
In an attempt to quickly burn everything unnecessary, we load it: as a result, microcracks are formed - this is a little stress for the body. The total volume of blood flow to the muscles immediately increases, their fiber increases, and they become heavier. After 2-3 months, the processes are getting better, and we begin to lose weight. Therefore, you do not need to be afraid of gaining muscle mass - it is almost impossible to do it quickly.
Mistake # 4: you're only hoping for a diet
Of course, it is possible to lose weight thanks to a proper balanced diet, but when it comes to the quality of the body, there must be physical activity.
There is a minimum in order to be healthy - you need to walk 7 thousand steps a day (on average, we walk 2-3 thousand).
To lose weight at the same time, you need to train 3-4 times a week for at least 40 minutes. Find out what gastroenterologists think about diets here.
Mistake # 5: you are on a mono diet
Girls often sit on mono-diets (for example, they eat only buckwheat or vegetables) in order to quickly lose weight after the holidays and an endless feast. But firstly, such a diet cannot be called balanced - that is, the body does not receive a sufficient amount of proteins, fats and carbohydrates (without them, it will not work to lose weight). And secondly, if the weight goes away, it is only due to the muscles - again, due to the insufficient amount of protein. Therefore, when we "get off" from the diet, the weight quickly returns.
Another drawback of mono diets is breakdowns. You cannot sit on one product for a long time - as a rule, this lasts no more than a week.
Mistake # 6: you are addicted to detox
Detox diets, like mono diets, have no benefit for those who are losing weight and, in general, for a healthy person, because the diet will be unbalanced. That is, protein and slow carbohydrates are completely excluded. The human body will not receive a sufficient amount of important substances, and therefore you will not last long on detox diets.
If you still want to try detox, do yourself one "cleansing" day - and no more than once a week, and the rest of the time just stick to the right diet.
Mistake # 7: you skip dinner
During the holidays, are you late and eating improperly and think that skipping dinner will help you quickly get in shape? The reason for this delusion is the old myths about food after six or just personal speculation.
You definitely shouldn't go hungry in the evening!
An ideal dinner for your digestive system is cooked vegetables, a light protein product (white meat or fish), and a small side dish (like bulgur or buckwheat). For those who are losing weight, this is the best option.
Mistake # 8: you are replacing dinner with kefir
The most common problem for me as a coach. A girl, coming home from work and training, replaces dinner with a glass of kefir. Kefir will give you a feeling of fullness for a short time, and you will go to bed hungry. You can drink this drink before bedtime, but in no case replace it with dinner.
If you drink kefir to improve digestion in addition to the main meal, remember: the benefits for the intestines are only in fresh kefir (that is, you discovered it today).
“Yesterday's” kefir, on the contrary, “strengthens”. However, people with high acidity, gastritis and ulcers need just this and in a very limited amount.
World champion in body fitness
Mistake # 9: you're avoiding fat
The word "fats" must be loved. The right polyunsaturated fats in nuts, flaxseed and olive oil, egg yolks and dairy products trigger the desired fat metabolism.
If we do not gain the necessary fats in the morning, then we will want sweets in the evening.
And the passion for low-fat foods, on the contrary, can have a bad effect on the functioning of the brain, heart and blood vessels. If you like low-fat cottage cheese or kefir, just add other foods that contain fats to your diet. These can be oily fish, beef, nuts, or avocados. As for dairy products, 5% fat is perfectly acceptable if you are trying to lose weight after the holidays.
Member of the National Society of Dietitians, Founder of Natural Diet
Mistake # 10: you stop moving
Dancing parties and visiting guests are over, and you are back sitting at the computer for several hours. Scientifically proven - a sedentary lifestyle disrupts blood circulation throughout the body.
The result is a slowdown in metabolism, lethargy of the skin, a state of apathy and extra pounds.
Get up from the chair, change your posture and position, walk some part of the way to work - this is good not only for the body, but also for the soul.