What to do if you feel weak on a diet. Should diet be the cause of poor health? It is necessary to distinguish the disease from normal weight fluctuations
Often, during weight loss, there are various obstacles on the way, because of which many break down. To avoid this, you need to learn how to overcome them.
Hunger
It is quite difficult to give up the habitual, so food restrictions are often accompanied by a feeling of hunger.
In this case, there are two main reasons:
- You have greatly reduced the daily menu, for example, you decided to use a mono-diet or the like. But this is not correct, since not only will the body not receive all the necessary minerals and vitamins, the process of losing weight will take a long time. Since the rate of metabolic processes will significantly decrease and the burning of excess fat will be slow.
- Quite often, hunger can be confused with the desire to eat something forbidden, such as a cake.
What to do?
Calculate for yourself required amount calories. You can use this proportion: for 1 kg of body weight, you need 1 kcal per hour. That is, if you weigh 70 kg, then you need 1x24x70 \u003d 1680 kcal per day. If you want to lose weight, then you do not need to reduce the minimum number of calories, but simply start spending them faster. Sports activities are ideal for this.
Cold
Very often, at the beginning of the diet, you can feel cold, as if the body temperature has dropped sharply.
Possible reason:
It has been proven that after a heavy meal, body temperature increases by 1°C, and when you start to restrict yourself in food and reduce your daily caloric intake, heat is no longer released and, therefore, you feel cold.
What to do?
In this case, warmer clothes, playing sports, you can limit yourself to one or more exercises, and, of course, a cup of hot tea or coffee will help.
Prostration
At the beginning of losing weight, you are tuned only to a positive result, there is more than enough strength, but after a couple of days everything changes. You feel irritable, you don’t want to do anything, including losing weight.
This is due to the following reasons:
- For many people, food is the so-called dope that gives good mood and strength. Such products include chocolate and strong coffee. If they are abruptly abandoned nervous system will be deprived of stimulants and you will feel tired.
- Another reason is irregular meals. During weight loss, some women may refuse breakfast or dinner, as they believe that extra pounds will go away faster. If your body isn't getting the food it needs for energy, you're bound to feel tired.
What to do?
Try to rest more and get enough sleep. After a few days, the body will rebuild and you will feel much better. Learn to eat fractionally, preferably 5 times a day, and then you will have plenty of energy.
Boredom
During the diet, you gave up various temptations, do not go for walks, visits, and as a result, life has become very boring and monotonous. In this case, the reason is:
You think that at all meetings and parties there will certainly be treats, and if you can’t eat anything, why go there.
What to do?
Learn to control your desires in cafes and restaurants you can order diet meals, and indeed, at meetings with friends, the main thing is communication, not food. To make it easier for you, use the following tips:
- At the beginning of the evening, fill your plate with vegetables, fruits and other dietary products so that the hosts of the evening do not have a desire to give you something high-calorie.
- In a cafe, find on the menu dishes that are steamed, baked in the oven or on the grill, look through the composition and order them boldly.
Before going out, eat at home to be able to control your appetite.
Whenever I go on a diet, I feel weak and sleepy. This is fine?
Sleepiness on a diet is bad. Read the next 650 words and you will understand why.
Many athletes say that you can't lose weight without losing muscle, but... Only unsuccessful athletes say that. One fitness model wrote in her article on cutting for women that before you start burning fat, you need to gain muscle mass. However ... Few women want to gain muscle mass in order to burn fat later. Is it possible, by burning fat, to adjust the shape of the body with muscles?
Scientists also disagree with practicing athletes. In so many scientific articles it is written that steroids allowed to simultaneously increase muscle mass and reduce fat. If you can gain muscle and burn fat on steroids at the same time, why can't you do it without them?
There are reverse cases. Bodybuilders, when they stop taking steroids, not only lose muscle, but also gain fat. Even in his youth, Schwarzenegger did 
rest from taking steroids.
A photoArnieon thebeachearnestlyshows, asatlossmuscleswithbonesunderskingoingfat.
Those who have tried to burn fat and save muscle know that the main problem is the feeling of hunger, which interferes with exercising during the day, because it causes drowsiness and prevents you from falling asleep at night to recover. How to live with it?
Much is said and written about sleepiness during a diet. Drowsiness is explained by the fact that on a diet the body: goes into emergency mode, saves energy, becomes slow and falls asleep, but ... not completely. Drowsiness on a diet of a special kind. She looks like a doze. Why does the body during the diet: and does not want to work, and can not fall asleep?
Before you understand the answer to this question, try to believe that hunger is the measure of truth. If you are now full and drunk coffee, then it will be difficult for you to believe it, but if you are gullible, then I will continue ...
In fact, most people in life are engaged in nonsense. However, when the body goes into hunger mode, it is dangerous to waste energy on nonsense, so drowsiness occurs, even in those “things” that seemed interesting. It's on the one hand...
On the other hand, deep, wild, animal instincts are activated. The brain cannot sleep deeply in the hope of hearing something important, necessary for life, for survival. On a diet, the brain awakens the ability to distinguish the important from the unimportant. That is why my clients have noticed that after meeting me, things went uphill not only in sports, but also in business. However...
I have already written in my articles about the difference between typical and atypical stress. To be more precise, I wrote about reactions to stress: typical and atypical. For many people, stress eating is normal, but ... To understand what an atypical reaction to stress is, imagine the situation: you are walking through the forest, and a bear is meeting you. What are your actions? Obviously, the phrase "Oh, bear! I need something to eat to calm down" is an atypical reaction. Is it common to fall asleep at work?
If a person works for a salary and it does not depend on the result, then the work becomes unimportant, the salary will be paid anyway, so drowsiness instinctively arises. It's a typical reaction, but...
If the salary is piecework, there is a commission from sales, transactions, turnover or profit, then this is important. On a diet, the hunter's instinct turns on, vivacity appears and a person's affairs go uphill. This is also a common reaction...
There are people who claim to fall asleep on a diet. It's true. There are people who feel cheerful and light on a diet. This is also true. The difference is only in the way of life and methods of remuneration. So...
Behind long years work I found that I can not help people who live on one salary. These people are used to stress eating and falling asleep at work. Over the long years of their lives, they have formed a stable reflex of laziness and gluttony; developed an atypical reaction to any stress. I'm not saying that fat people are perverts - it's just that they have a special outlook on life.
Today they talk and write a lot about the fact that obesity is a hormonal problem, but ... I think that the beginning of all problems - including weight and hormones - is in the head. Diet and exercise will help to correct the figure, if the stress does not seize, and you do not fall asleep at work. What is needed for this? Correct brain function.
Laziness, stupidity and cowardice interfere with weight loss. I don't trust psychologists, but I trust myself. And, you, believe me! Gain strength, intelligence and courage - to me or.
Want a form tomorrow - submit today!
Lev Goncharov - fitness trainer in Moscow since 1998
One day you decide to go on a diet. “I’ll lose weight and all the problems will go away,” you think, not suspecting that the problems are just beginning. What happens in the body with improper weight loss? What dangers can lie in wait for you?
Danger 1. Nausea, weakness, headache
The cause of poor health lies in a sharp weight loss. At this time, a large-scale process of splitting fats occurs and toxic products accumulate in the body - the so-called ketone bodies (acetone, beta-hydroxybutyric and acetoacetic acids). It is they who are the culprits of unpleasant side effects accompanying any express diet.
The destructive activity of ketone bodies is not immediately felt: at first, a person feels only general weakness and fatigue, sometimes nausea. However, in the end, the whole body suffers from ketone bodies, especially the nervous system.
Poisoning of brain neurons causes, poisoning of the spinal ganglions - worsening of the condition of those internal organs which they regulate.
Don't chase after fast results- Reduce weight gradually.
Danger 2. Deterioration of the skin, hair and nails
With an unbalanced diet, the ratio of proteins, fats and carbohydrates is disturbed, the diet lacks essential amino acids, vitamins and trace elements. With uncontrolled self-weight loss, hemoglobin often decreases, and the balance of electrolytes shifts. All this not only worsens the condition of the skin, hair and nails, but can also cause cardiac arrhythmia.
The skin and mucous membranes perform a protective function: they are a barrier and repel the attacks of pathogens. When a person goes on an unbalanced diet, the production of immunoglobulins in his body decreases. The skin cannot fully protect itself from infections - skin rashes, fungal infections of the nails, etc. occur. And if the mucous membranes do not cope, the risk of developing colds and other diseases increases.
Danger 3. Omission of internal organs
When the caloric content of the diet is sharply reduced, the body primarily consumes fat reserves located inside the abdominal cavity and in the small pelvis. And external fat, subcutaneous fatty tissue, he tries to save to the last. From the point of view of evolution, this is justified, since subcutaneous fat is needed to maintain homeostasis - the ability human body maintain internal balance regardless of changes environment. It is he who is responsible for our heat transfer and serves as protection against external aggressive influences (wounds, blows, other injuries). However, reducing the amount of internal fat is also dangerous: the kidneys, heart and other organs can sink - take the wrong position, which will interfere with their normal functioning.
Danger 4. Constant irresistible feeling of hunger
Let's see how the feeling of hunger arises. If a person has not eaten anything for a long time, the concentration of glucose in his blood drops, and a signal about this goes to the hunger center located in the hypothalamus (a part of the brain). The receptors of the hypothalamus "analyze" the situation and transmit a signal higher - to the cerebral cortex, they say, it's time to have a bite.
When a constantly overeating person goes on a rigid diet, the concentration of glucose decreases markedly. This is a serious stress for the body. The hunger center perceives the situation as critical, goes into an active state and continuously (while the diet lasts) sends SOS signals to the cerebral cortex. A focus of pathological excitation arises in it - a dominant of increased appetite is formed. From this moment on, a person will always want to eat. Even the end of the diet does not always bring relief. And it’s good if it doesn’t end with bulimia, but with simple overeating.
Danger 5. Sagging skin
When a person very quickly gets rid of a large amount of subcutaneous fat, the skin does not have time to tighten. So, with self-weight loss of 40 kg or more, the skin folds sag so much that they can be wound around the hand in the literal sense. However, it all depends on the initial properties of the skin and its tone, on the age of the person (up to 35 years, elasticity is better), as well as on the number of kilograms shed. One way or another, weight loss must be combined with special procedures designed to tighten the skin.
Why is the extra weight coming back?
You have to understand: if we are talking not about three or four extra pounds, but about real obesity, then we are not dealing with an aesthetic problem, but with a disease. I will say more: - a chronic relapsing disease. With a professional approach, it can be translated into a long-term remission that will last a lifetime. With well-chosen treatment, compliance and medical supervision, extra pounds will not return.
It is necessary to distinguish the disease from normal weight fluctuations
- Depending on the phase menstrual cycle women can either gain or lose 3 to 5 kg per month.
- There are biological factors such as pregnancy and breastfeeding when gaining weight is not only right but necessary.
- Seasonal weight gain: in cold weather we gain weight because the body needs additional energy to maintain a constant body temperature, and in hot weather we lose weight.
There is a point of view according to which appetite is associated with thermoregulation: when the hypothalamus (the part of the brain that regulates appetite) warms up, appetite disappears. That is why in the summer you want to eat less.
If the weight returns, then the process of its reduction was organized incorrectly. Usually, a person aimed at quickly achieving results practices hungry days or sharply reduces the calorie content of the daily diet. In this case, the "starved" fat cells begin to absorb everything they are given in order to recover faster and make reserves for the future. It is necessary to lose weight so that the body does not experience hunger.
For some reason, many people think: "Since I have been eating all my life, I know everything about food and know how to lose weight." This is not true. By self-medicating, prescribing pills and express diets, we disturb the balance in the body.
Such weight loss is only a symptomatic weight loss, and not the elimination of the causes of its set. Therefore, the disease can return at any time.
Mariyat Mukhina
Comment on the article "We lose weight without risk. 5 dangers of the wrong diet"
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During weight loss, many people's mood deteriorates, they feel unwell, nausea and weakness. To avoid a breakdown, you need to know the reasons why weakness occurs when losing weight.
The liver is responsible for removing toxins. But due to bad ecology, bad habits, malnutrition, the amount of toxic and harmful substances increases many times over, and the liver can no longer cope. They do not have time to be excreted and are deposited in fatty tissues. Therefore, when losing weight, when lipid cells begin to break down, the ketones accumulated in them enter the bloodstream.
Respectively the faster the weight loss occurs, the more the body is poisoned. As a result, a person feels weakness, dizziness, nausea, Bad mood and sometimes apathy and depression.
When poisoning with ketone bodies, the nervous system is the first to suffer. Their effect on the neurons of the brain provokes headaches. Intoxication of the spinal ganglions is manifested in the deterioration of the functioning of the organs for which they are responsible.
To avoid all these unpleasant consequences, doctors recommend cleansing the body before and during the diet. Detox activities include:
- Taking drugs that absorb toxins in the intestines. These include Enterosgel. It is important to note that it absorbs only toxins and allergens, while it does not affect the beneficial microflora at all.
- To improve cleansing, it is necessary to additionally take vitamins and probiotics, salt-based preparations.
- The diet should be diversified with foods rich in fiber and vitamin B. The menu should include citrus fruits, broccoli, arugula, various greens, and vegetables.
The main rule of any diet is to expend more calories than you consume. It turns out that the body must experience a lack of energy, and it will take the missing part from body fat. But often the metabolism slows down, the body, due to a lack of nutrients, begins to save energy and slow down the metabolism. As a result, the effect of a plateau appears, that is, when, despite all efforts, the weight does not decrease.
The body constantly needs energy to maintain life. There are two sources - food and internal reserves of carbohydrates and fat. But the body resorts to the consumption of the latter last. Therefore, with a reduction in incoming food, it is easier for him to reduce energy consumption. With a lack of carbohydrates, the level of glucose in the blood falls, that is, hypoglycemia begins. It is manifested by lethargy, drowsiness, weakness and sometimes irritation.
Another cause of weakness during weight loss is a violation of the proportions of nutrients. The body directly extracts energy from carbohydrates, and uses fats for its accumulation. Therefore, it is more difficult to obtain it from lipid cells. So if the diet consists more of fats, not carbohydrates, then the body will store more and save energy.
The latter are the main source of nutrition for the brain. With a lack of carbohydrates, starvation begins: absent-mindedness, migraines, mood swings, depression, depression. Therefore, the body again has to save energy in order to provide it with the brain. This is usually observed with mono-diets and during drying.
The body needs a constant supply of various nutrients: amino acids, vitamins, minerals and trace elements, omega-3 polyunsaturated fatty acids. Deficiency of any of the components provokes a slowdown in metabolism .
Of particular danger are diets without proteins or on buckwheat alone.. Despite the fact that it is rich in trace elements, it cannot provide a full range of nutrients. But here it is important to understand that the body is not limited to simply slowing down the metabolism. Immunity decreases, and the formation of blood cells worsens, appears. As a result, a person experiences weakness, dizziness, bad mood.
- Loss muscle mass . At fast diet, especially with severe nutrient restriction, the body begins to conserve energy. And most of all, it is the muscles that consume it. Therefore, it is easier for him to "eat" his own muscles. The reduction in volume may not be caused by a decrease in the amount of fat, but by muscle wasting. Accordingly, a person feels severe weakness after losing weight.
- Avitaminosis. During the diet, the intake of food, vitamins and useful substances. All this negatively affects the work of organs and systems.
- May develop due to dietary restrictions sleep disturbance. And its deficiency is also the cause of weakness after losing weight.
- Insufficient intake of carbohydrates to nourish the brain. This is the main source of energy. When the brain has not received enough nutrition for a long time, its activity begins to decline, absent-mindedness appears.
Symptoms of weakness during weight loss:
- Chills. The body is not able to provide sufficient heat exchange, even in the heat you want to wrap yourself up.
- Constant hunger.
How to return the condition to normal, get rid of weakness after losing weight:
Read more in our article on weight loss weakness.
During weight loss, many people's mood deteriorates, they feel unwell, nausea and weakness. Weight loss is a complex and long process that affects all systems. It is because of poor health that many quit the diet, feeling stress, fatigue, and also the futility of efforts. To avoid a breakdown, you need to know the reasons why weakness occurs when losing weight.
Detoxification
During the breakdown of fats, all accumulated toxins enter the bloodstream. This is how severe poisoning of the body begins.
Ideally, the liver is responsible for detoxification. With the help of a set of enzymes, it processes them and removes them from the body. But in reality, things happen a little differently.
Due to poor ecology, bad habits, malnutrition, the amount of toxic and harmful substances increases many times over, and the liver can no longer cope. They do not have time to be excreted and are deposited in fatty tissues. Therefore, when losing weight, when lipid cells begin to break down, the ketones accumulated in them enter the bloodstream.
Respectively, the faster the weight loss occurs, the more the body is poisoned. As a result, a person feels weakness, dizziness, nausea, bad mood, and sometimes apathy and depression.
Expert opinion
Julia Mikhailova
Nutrition expert
When poisoning with ketone bodies, the nervous system is the first to suffer. Their effect on the neurons of the brain provokes headaches. Intoxication of the spinal ganglions is manifested in the deterioration of the functioning of the organs for which they are responsible.
To avoid all these unpleasant consequences, doctors recommend cleansing the body before and during the diet. Detox activities include:
- Taking drugs that absorb toxins in the intestines. It applies to them. It is important to note that it absorbs only toxins and allergens, while it does not affect the beneficial microflora at all.
- To improve cleansing, you need to additionally take probiotics, salt-based preparations.
- The diet needs to be diversified with foods rich in vitamin B. The menu should contain different citrus fruits, arugula, various,.
lack of energy
The main rule of any diet is to expend more calories than you consume. It turns out that the body must experience a lack of energy, and it will take the missing part from body fat. But this strategy does not always work.
Metabolism often slows down, the body, due to a lack of nutrients, begins to save energy and slow down metabolism. As a result, the effect of a plateau appears, that is, when, despite all efforts, the weight does not decrease.
The body constantly needs energy to maintain life: breathing, heartbeat, muscle tone, thermoregulation, digestion. There are two sources: food and internal reserves of carbohydrates and fat. But the body resorts to the consumption of the latter last, saving it for a "rainy" day. Therefore, with a reduction in incoming food, it is easier for him to reduce energy consumption.
With a lack of carbohydrates, the level of glucose in the blood falls, that is, hypoglycemia begins. It is manifested by lethargy, drowsiness, weakness and sometimes irritation.
The person experiences malaise, dizziness and nausea, as well as chills. In some cases, it becomes difficult to move around and perform elementary, daily activities.
Nutritional imbalance
Another cause of weakness during weight loss is a violation of the proportions of nutrients.. The body receives the bulk of its energy from fats and. But he does it differently. The body directly extracts energy from carbohydrates, and uses fats for its accumulation. Therefore, it is more difficult to obtain it from lipid cells. So, if the diet consists more of fats and not carbohydrates, then the body will store more and save energy.
In addition, the latter are the main source of nutrition for the brain. With a lack of carbohydrates, starvation begins: distraction of attention, migraines, mood swings, depression, depression. Therefore, the body again has to save energy in order to provide it with the brain. This is usually observed with mono-diets and at a time when only proteins are supplied.
Plus, the body needs a constant supply of various nutrients. Among them:
Why severe lethargy appears after a sharp weight loss
But even when the diet ends, the person does not return to an energetic life. He is further pursued by a broken state and a breakdown. Weakness after a sharp weight loss is caused by a number of reasons:
- Loss of muscle mass. With a fast diet, especially with severe nutrient restriction, the body begins to conserve energy. And most of all, it is the muscles that consume it. Therefore, it is easier for him to "eat" his own muscles in order to save energy and leave fat for a "rainy day".
- So the reduction in volume may not be caused by a decrease in the amount of fat, but muscle wasting. Accordingly, a person feels weakness after losing weight, not being able to do simple things.
- Avitaminosis. During the diet, food intake is reduced, which means vitamins and nutrients. All this negatively affects the work of organs and systems.
- Due to dietary restrictions, sleep disturbance can develop. And its deficiency is also the cause of weakness after losing weight.
- Insufficient intake of carbohydrates to nourish the brain. This is the main source of energy. When the brain has not received enough nutrition for a long time, its activity begins to decline. Therefore, after a diet, many feel absent-mindedness.
Symptoms of Weakness During Weight Loss
Lack of energy is a dangerous condition for the body. The work of many organs and systems is disrupted. Getting them back to normal can be quite difficult. Plus a decline in strength threatens to slow down the metabolism and reduce the rate of loss of extra pounds. Therefore, it is important to recognize the symptoms of weakness when losing weight. These include:
- Chills. The body is not able to provide sufficient heat exchange. Even in the heat you want to wrap up.
- Dizziness and migraine due to lack of nutrition of the brain.
- Pain in the muscles, general weakness. Due to energy deficiency, muscle tone is greatly reduced.
- Fainting due to low blood pressure.
- Depressive states, apathy or irritation.
- Constant hunger. This is the first symptom of "distress" that the body sends when it lacks nutrition. But he will not be able to endure it for a long time, so he will begin to save energy.
Watch the video about the causes of weakness on a diet:
How to return the state to normal
Weakness, dizziness, chills, decreased muscle tone and fainting are very dangerous for health and life. As a result, a person quits the diet without completing the matter. You can return your well-being to normal and get a positive result from losing weight as follows:
Often, when losing weight, weakness and malaise occur. You don't have to endure this condition. In order not to harm health and achieve a positive result in losing weight, it is necessary to take measures to restore normal well-being.
All people have different attitudes to their own successes and failures. If we talk about losing weight, then during weight loss (especially if the process is delayed), fatigue appears. The fact is that when we start to lose weight, we are in the waiting mode for the cherished numbers. And, of course, we want to speed up the process.
Waiting cannot last all the time and the more time we need, the more difficult it becomes psychologically:
self-doubt arises.
This usually happens when we:
- We don't give ourselves enough time to do what we want to do.
- overly demanding of themselves.
One of the reasons for this behavior is fatigue from losing weight.
Fatigue during weight loss is quite common, even if the process is successful.
Trying to gain health and beauty, we understand that we need to work hard. If you find yourself convenient system losing extra pounds, not a mono diet or a diet with severe calorie restriction, but try to monitor nutrition and determine suitable physical activity, then for some time it is not very difficult for you to stick to the developed scheme.
But even in this case, if you are looking to lose weight, there comes a moment when you have to force yourself to comply with the points that have already become familiar. Errors in nutrition and laziness in doing exercises begin. As a result, the mood worsens, because you understand that you can negate all the results you have received. In addition, proper nutrition, despite the possibility of diversity, is "bored" by this stage.
It is at this time that it is important to correctly assess the situation and try to understand yourself.
It is impossible to force a person to change once and for all, this does not happen instantly. If you caught yourself
- you find it difficult to perform the usual exercises,
- "already turns back" from useful products,
They didn’t “relaxed a lot”, didn’t “dissolve themselves”, didn’t become “the former fat and clumsy hippopotamus”, but simply tired.
This is important to understand.
Imagine that you are doing physical work that cannot be done in one fell swoop and you will have to work in several stages.
Tired of physical labor, you want to relax, gain strength and calmly complete what you started.
!This is not only natural, but also a necessary process!.
If at this point you are forced to continue, then everything will depend on the physical resources of a particular person. The stronger one will be able to work on the last spurt longer, but sooner or later the forces will run out so much that any person will simply fall down and be unable to do anything for a long time. The same thing will happen when you work not only physically. Especially if you are working on yourself, trying to improve something in your habits.
Many during this period imperceptibly begin to fight against themselves:
- exhaust themselves for a piece of "harmful" food in the gym,
- scold themselves for their weak will,
- falling into a panic
- then into depression Eventually, they get frustrated and give up.
Right now, when you notice that it has become difficult to lose weight, all you need is rest. What can be done for this:
- Many nutritionists advise sticking to the system when you allow yourself a "weekend" from losing weight. This makes it possible to more comfortably lose weight and get used to a new lifestyle. Any person can afford to eat what he likes, lie on the couch in his spare time. It is important to determine for yourself the frequency of these weekends and their duration. Once a week is a perfectly acceptable option, if you don’t want to rest, then you can skip it, but just don’t let it go through the force.
- Do not panic!
The main thing is to understand that the situation can be treated differently, which for one is a tragedy, for another it will simply be a deviation from the planned plan of action.
For a person who perceives fatigue as an unacceptable weakness and tries to fight himself to the last, it is very difficult to return to the previous routine, even if he previously achieved success, because he no longer believes in himself and does not hope to reach the finish line. He has so exhausted himself and “beaten with sticks” that he simply cannot continue. In this case, it remains only to come to terms with the conclusion: “I can’t lose weight, no matter what I do, I’m a weak-willed rag.”
If a person realized that he was tired and simply retreated for a short time from the established diet and exercise, then it would be easier for him to continue the early achievements. Since nothing terrible happened, faith in one's strength did not disappear, so you can relax and move forward - Beyond the weekend it is also recommended to arrange periods when you are not losing weight, but simply keeping the weight off, moreover, even if there is an increase in a couple of kilograms, it will not be a nightmare.
The body will respond to your efforts more effectively and more easily “give up” the remaining fat after you rest and return to the weight loss plan. But to return, at least gradually, is necessary. After all, we are talking only about a period of rest, and not about constant inactivity.
The body will not need to "defend" from you, because you allowed to gain strength, and did not try to turn weight loss into an unbearable race.
If you have not previously arranged a weekend for yourself or arranged it very rarely, then the first allowed day off may be delayed - a person loves comfort, and relaxation in restrictions is always more comfortable than relentlessly following the rules. In this case, it is worth understanding that you already need a rest for a short period from several days to a month, when you will keep the weight or add about 2-3 kg (depending on your weight): - try to keep track of the calorie content and variety of food,
- do not eat only sweets or only fatty foods.
After returning to weight loss mode, try regular days off.
Necessarily
- listen to your feelings
- find your comfort zone
- learn what and how you react to:
to change the type of exercise or its quantity,
what is better for you “weekends” more often and “vacation” from losing weight less
or the first less often, the second longer.
