Very tough to keep a result of diet and effort in the gym forever, so today we will talk about the key points of maintaining a healthy weight for at least a year, and in the future forever, and the people who have managed to achieve this.
In the media and advertising constantly twist stories fast and successful weight loss fat and very fat people, and they attract a lot of attention. These incredible “success stories” are designed to inspire, did you ever wanted to choose one of their heroes/heroines as a role model? However, in our psychology “sewn” a very interesting pattern of behavior – people don’t want to compete with those who lost weight faster or stronger than all all. Most are ready to listen to the story to reduce the weight, but not to take action. This article is for minorities. Choosing people and methods to follow, equal to those who managed to keep the weight after weight loss.
How to save the result after a diet: 10 important points
It is very easy to save the results of your dieting and effort in the gym forever, so today we will talk about the key points of maintaining a healthy weight for at least a year, and in the future forever, and the people who have managed to achieve this. People who were able to lose weight and keep in shape during the year, the most successful of them were able to keep the weight within three to five years, and this is a remarkable achievement given the statistics of returns to the previous weight.
Subscribe to our account on INSTAGRAM!
Meeting people who have achieved their ideal weight and could maintain it for five years or more, put your Affairs in order to learn from them. If you managed to meet a few people should compare what they have in common.
Unfortunately, such people are hard to find. Firstly (and this is sad), they are few. Second, most commercial diet programs do not track their users in the long term. Their published successes are stories of incredible achievements that stand out as role models. The results you see in the commercials rarely reflect the usual statistics of weight loss or the duration of preservation of the body. This is a business and sellers can understand why this is and photos “before and after” clarification required “unusual result”.
There is a group of scientists who keep track of the data successfully emaciated people – national Registry of Weight Control (NWCR). It was founded in 1994 by the combined efforts of specialists in the area of weight loss under the guidance of Dr. James hill, a clinical researcher and nutritionist from the University of Colorado and Dr. Rena Wing, a psychologist from brown University.
First, NWCR functioned as a database of men and women who lost 13 or more pounds and maintained it for a year or longer. On average, the most successful of the subject has exceeded the originally stated conditions, losing weight at 30 kg and kept the figure is not less than five and a half years.
These data were obtained in a series of surveys and interviews. Because it’s an uncontrolled experiment, the obtained results do not purport to establish cause-effect relationships, as well as individual sin inaccuracies and incompleteness of information. Despite these shortcomings, the NWCR is one of the most valuable sources of successful strategies emaciated people.
I tried to organize the registry data and other similar research, highlighting ten basic strategies for successful long-term weight loss. In the analysis of data obtained NWCR, I found significant similarities and some important differences.
One of the differences is the type used weight loss programs. Half of the participants lost weight on their own, the second have used commercial programs. They all tried many different diets and used different proportions of macronutrients, as well as adapting your diet to your own needs, lifestyle and predispositions.
This shows that there is no specific diet that guarantees success. When selecting a program for weight reduction should take into account personal preferences and metabolic individuality.
It is impossible to name a single diet successful in 100 percent of cases to 100 percent of the people. Despite the differences, according to the NWCR and other similar studies in the behavior successfully thinner people are more similarities than differences. These common traits that helped them to stick to the diet, worthy of study and emulation. I studied them and I suggest you to do the same.
1. All successfully lost weight was a transition plan in the phase of saving weight
When they reach the ideal weight, the worst thing you can do is to drop the diet and go on a completely new diet or dramatically change the amount of food. The stricter the diet, the more important a smooth transition from the caloric deficit to a new calorie.
If a caloric deficit and dietary restrictions were reasonable, then you do not need a long transition period and soon it will be possible to safely increase calorie daily diet. The transition period may take one to two weeks or stretch for three to four weeks or more, if the diet were very hard, and you’re prone to weight gain.
Now your new goal is a smooth and slow transition to a new energy balance with a stable weight. Marketing calorie the preservation of the body, you need weekly weight control and body composition. Remember that body weight is not equal to the weight of the fat, and don’t worry about a small weight gain if the fat is not increasing.
Usually as you increase your caloric weight increases by one or two pounds, but it comes at the expense of muscle tissue, water and glycogen, especially with the restriction of carbohydrates in the phase of weight loss. When the weight has stabilized and no longer fluctuates, achieve energy balance, and you are officially entered into the phase of preservation of the body or, if you prefer, in the phase “new lifestyle”.
2. Successfully thin people are physically very active
Experts in the field of weight loss lately dispute the importance of sport in this process (food is obviously the most important factor). However, most experts agree that training and a high level of activity necessary to retain shape.
To keep your body without physical activity is possible, but very hard. Need tight control of daily energy intake and strict food restrictions. The reason for these difficulties lies in the fact that after slimming the body (metabolism) need less calories than before. The termination of the diet per day to reach the ideal weight and returning to a normal diet – a very bad idea. Worse than that only the cessation of training.
Been many studies the level of activity necessary to maintain weight after weight loss, and although experts agree that exercise is important, they cannot agree on the question of the duration and intensity of training. You may have heard variations from “30 minutes of moderate physical activity 4 or more times per week” to “one hour daily”.
It is difficult to make any conclusions, especially given that such recommendations contain no information about the intensity and form of exercise. I believe to save weight and shape after weight loss forever, you just need to follow the same recommendations that help to lose weight.
A reliable strategy is three strength training sessions per week, three moderate or intense cardio workout and an active lifestyle (lots of walking and playing outdoor games). If you do more than three cardio exercises per week, you may want to reduce their number to three, especially if it is intense session.
Adjust your exercise and activity level, analyzing the results, as you did in the phase of weight loss. Why be tied to rigid rules or obscure scientific data? Regular monitoring of weight, body fat, measurement of volume and appearance will provide you with all necessary information. Which brings us to number three…
3. Successful people carefully monitor their condition
Studies again and again show that people who monitor their progress maintain a successful diet result. Self-monitoring of body weight and other factors of progress increases the chances of saving the shape. WithRedi successfully lost weight people most popular the following methods of self-observation:
I find it interesting and frightening at the same time that all five methods are condemned as “professionals” and Amateurs alike: “Throw away your scales, stop counting calories,” etc., etc.
According to the NWCR among the subject, grown thin for 30 kg or more for a period of not less than 5 years, 75% reported weekly weigh-in. Many were weighed daily. No need to throw away the scales, as soon as you reach the ideal weight! Weighing helps not only lose weight but also to maintain the shape.
4. Lean people consciously reduce sedentary entertainment
The people who have kept weight after weight loss much more those who gained the weight back, however, they make conscious efforts to reduce the duration of inactive sessions. It is not only important what you do, but what you are doing.
Reducing sedentary activity, you create a vacuum that needs to be filled with something. Instead of watching TV, searching the Internet, or video games lying on the couch need to do something active. In this strategy, there is a nice part of new activity can be entertaining and exciting, and in addition will require additional calories.
Consider all the options. This is a great opportunity to learn a new sport or hobby, such as ballroom dancing, boating, Quad Biking, Hiking, mushroom hunting, gardening, Golf, carpentry work, bowling or tennis. Do not have to replace this activity for cardio and it definitely will not replace strength training, but will definitely help keep the shape.
If you don’t like the gym, this strategy will help reduce the duration of required training. If you intend to maintain a lean figure, you need to be active. Not necessarily seven days a week, to suffer, pacing on a treadmill, unless you want to.
5. Successfully thin people serious about strength training
The types of exercises can vary, but according to the NWCR the most people reported that weight training helped them to lose weight and they continued to train in the phase of preservation of the body. The vast majority of people, returning to his original weight, didn’t train for strength phases of weight loss and the preservation of the body.
Long ago I conducted my own informal “study” of the effectiveness of strength training to retain shape, watching the habits, and long-term results of hundreds of my personal students and graduates of coaching programs. They all used strength training as a part of weight loss programs.
I noticed that the most successful clients in the phase of preservation of the body extremely serious about strength training, while it did not become a hobby or a kind of active rest. Later some of them even participated in bodybuilding competitions or fitness.
I believe that progressive and clearinterval character strength training enhances motivation, which has long supported the enthusiasm after achieving the set goals. Contrary to popular myths about the sport and aging, strength training is an active rest or sport that can be enjoyed entire life.
There is no other sport that so effectively helped to maintain the strength, functionality and agility with age and confidence. Strength training is beneficial, their advantages are incredible and this type of training is still underestimated in the current discussion about losing weight and maintaining the shape throughout life.
6. Lean people are quickly counteract weight gain
The habit of introspection it is useful and that creates an early warning system to help did not gain weight and keep diet result. To stop the creeping weight gain, you need to have certain mental attitudes.
First is the low level of tolerance to weight gain. The most successful thin people have set themselves a rule, how many pounds they can afford to dial up to taking measures for correction. Often called a figure of 2 kilograms. It is very reasonable, as most people have normal weight fluctuations amount to 1-1,5 kg. once the limit is exceeded, they begin to act. When triggered the warning system, they immediately go back to deficit calories, reducing the portions of food and/or increasing caloric expenditure during workouts.
A second murder weapon fat monster is to set high standards of shapes that need to maintain or improve. From my point of view, many trainers and nutritionists give slack when it comes to setting long term fitness goals. They have good intentions, they want to help the customers to keep the realism, but I think customers need to be encouraged to raise standards. The most successful thin people think that overweight and obesity is a dangerous and ugly. Other people, usually people who are overweight, say that you need to accept yourself as you are to be happy and healthy.
I think, all right, except for one thing: the fat man is not the same, so let’s not make them together. Fat is not people, it’s a temporary physical condition. Man is much more than the mass of biological tissues. You can accept and love yourself as a person and at the same time consider that the extra fat is unacceptable.
There is a possibility of unrealistic standards, so set your own, based on their needs, not the demands of society or invented ideals. Raising standards does not mean that you need to dry and wither. High standards is a superior body composition and other aspects of fitness, including strength, muscle mass, endurance, flexibility and aerobic capacity. But most of us are far from their true physical potential, and there are so many opportunities for improvement, it’s silly to belittle your goals and dreams just because someone deems them unrealistic.
7. Those who retained weight after weight loss there are six common food habits
Dietary habits, helping to keep your body, is almost identical habits that help to lose weight. Looking at the data long-term studies of weight reduction, it is possible to notice how these 6 habits occur over and over again. So successful skinny people:
Eat at least five fruits and vegetables a day. It must be repeated again and again: eat more vegetables and fruits. They are perfect to help lose weight and keep figure.
Consume a lot of fiber and natural starchy carbohydrates and whole grainssuch as beans, oats, beans, brown rice, sweet potato, barley and so on.
Eat Breakfast every day. It is not surprising that among lean a lot of fans to have Breakfast, as between skipping Breakfast and overeating during the day there is a steady relationship.
Consume little dietary fat. The most successful thin people have reported that you are getting from fat 20% of calories is significantly less than the average level of 35%. It is important to consume healthy fat in adequate quantity. People who have achieved significant weight loss know fat food is high-calorie food, so its amount must be tightly controlled.
Eat healthy food all year round. Diet successfully lost weight people is different, but they all eat healthy food all year round. There is no fundamental distinction between food for weight loss and food for the preservation of the body. To maintain weight after weight loss they consume the same healthy foods, just in greater numbers than in the phase of weight loss.
Visit fast food restaurants no more than twice per month. The center for disease control published a report on dietary practices and behavior in public places, stating that adults visiting the fast food restaurants as often as three or four times a month, successfully keeping in shape throughout life.
8. Thinner people use social support
I remember how I first heard about the lifetime membership program of weight control. My first reaction was: “What a rip-off! Anyone need a lifetime membership, if this program is effective?” Then I studied the issue and learned that constant social support is one of the secrets of successful weight control, and realized that these programs are not a waste of money.
Of course, if you proposed a plan for the sale of diet pills with a lifetime replenishment and monthly automatic shipment, you should think twice before agreeing. I’m talking about professional training or support. Choosing a training, consulting, or membership in a fitness group, to be sure – this is one of the best investments in life.
Successful people not only resort to the support of professionals and use their social networks to cope with personal difficulties. On the other hand, those who gained the weight back, do not have the skills to overcome difficulties and return to using food as a mechanism for solving “sticking” problems of their own.
Whether to apply for help to professionals in the phase of preservation of the body is up to you, but if in the past you failed, you should seriously consider obtaining formal support after you reach your ideal weight. Most people who have kept weight during the year, have a good chance to keep it for a long time, so plug the coach in this period is a good idea. Even unless you hire a coach for a long time, help yourself through the transition period to preserve the shape, which usually lasts no more than two months.
9. Successful people become coaches and role models
Support is a circle, not a one-way road. One supports the other gets help, and then returns to service, or “passes it to another”. One of the best strategies is to train and support someone when their goals are achieved, we all have relatives and friends who will benefit from such joint training. So you not only make a gesture of goodwill, but also get help from other people when she will need you.
Leadership motivates, because others look up to you. In order not to disappoint others, will have to match and practice what you preach. To be a coach or supportive friend also just how to publish your success story in network or participate in online community.
I think part of our purpose in this world is serving others. Helping others experience the incredible feelings that would otherwise not experience. People that use food as an emotional substitute, and it will help to improve health without additional food.
Give me something. Do it from selfish motives, if from no other, because to become a role model for other people useful for their own purposes. Imagine how great it would be if everyone reached their ideal weight and preserved it, has shared his experience with three other people. Maybe it’s just an interesting idea, and maybe something more.
10. Successful people have the prospect
As you may have noticed, I strictly recommend to determine the short, medium and long-term goals, including goals in 12 weeks. I recommend to plan all days of the week and draw up a training plan for the four-week and eight-week cycles. I also think it’s a good idea to participate in competitions.
But fitness is not a program with a duration of 7 weeks or 3 months, it’s a lifestyle. Forgive me for the banality, but there is no better approach to nutrition, exercise and health, than to make fitness a way of life. Program and purpose – it’s just a stage, not the process itself. If your only plan is to win a 12-week transformation contest or look good for beach vacation in 30 days, what will motivate you after that? Even 5, 10, and 20-year goals end. And then what? Here an important perspective. Perspective, thanks to which you have clarity about their health and appearance, and from this perspective there is no final stop. It’s impossible to get it to live.published econet.ru.
If you have any questions, ask here
P. S. And remember, only by changing their consumption – together we change the world! © econet