Most medical experts recommend diet and exercise for weight loss. Taken together, as practice shows, this helps maintain the results after weight loss for a long time. But it is not necessary to train every day in the gym. Moreover, fitness clubs and gyms are expensive, and some people in these establishments even feel unpleasant and uncomfortable.
Fortunately, research shows that changing your diet, when compared to exercise, has a much greater impact on weight loss. Plus, you don't have to go to the gym to be physically active. So don't rush into buying a gym membership, but instead change your lifestyle to lose weight. Also pay attention to 10 rules that will help you lose weight without dieting.
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You underestimate your calorie intake
You regularly count calories and wait for the scale to start showing less, but this doesn’t happen. You're probably wrong in your calculations.
First, most people underestimate the caloric content of their diet. Experiments Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. show that subjects do not honestly report how much or what they ate, even if they know they will be retested.
It’s possible that you don’t count all sorts of little things: you eat a couple of nuts, bite your partner’s burger, finish a spoonful of soup after your child. It's easy to add up a decent amount of calories with these snacks.
Secondly, the error may be caused by laziness and reluctance to count calories. For example, you eat borscht and do not calculate the KBZHU for it, but select a dish in the application that someone added there before you. But 100 g of borscht can contain either 50 or 150 kcal.
What to do
Honestly record the calories in every bite you eat. You're not in school, no one will give you a bad grade for overeating. It's important to be honest with yourself when it comes to losing weight.
And, of course, don't be lazy. Calorie counting is already a fairly approximate procedure. Without a laboratory, it is impossible to know exactly how much CBJU is contained in a particular piece of meat or cucumber and how much of it will be absorbed. Therefore, calculate the calories for a specific dish in order to at least somewhat level out this approximation.
You eat too many healthy foods
There is no need to count calories. You can achieve a caloric deficit in other ways. For example, give up refined sugars, fast food, fatty meats and similar products. This will help reduce your daily caloric intake without complex calculations.
But it's not that simple. Even with boiled chicken breast, rice and cucumbers, you can exceed the energy standard. And if you add such healthy but high-calorie nuts, avocados, red fish, and vegetable oil to the menu, then you can gain weight without cakes.
What to do
Find out the calorie content of the foods you eat most often. Determine the optimal portion size to maintain a deficit. This will help you in the future to control what and how much you eat, without weighing and counting.
Examples of weight loss programs in the gym
Complex for girls and women
This complex will allow you to quickly lose extra pounds and make your body more toned and attractive.
Example program:
- warm-up – cardio exercises for 15 minutes;
- platform press – 3-4 sets of 15 times;
- lat pulldown – 3 sets of 15-18 repetitions;
- leg curls in the simulator - 3-4 sets of 15 repetitions;
- legs reduction – 4 sets of 15 times;
- arm curls with dumbbells – 3 sets of 12-15 times;
- twisting – 3 sets of 15 times.
Important! As a cool-down, you can use light-intensity cardio exercises and basic stretching elements.
Plan for men
A competent selection of exercises will allow men not only to lose weight, but also to increase muscle volume. Sample lesson program:
- warm-up (cardio) – at least 15 minutes;
- push-ups from the floor – 3-4 sets of 12-15 times;
- arm extensions in a machine with an upper block – 4 sets of 15 times;
- lunges with weights – 3 sets of 15 times;
- leg extensions in the simulator - 4 sets of 12-15 repetitions;
- crunches on an incline bench – 3 sets of 15 times.
For intense exercise, do not forget about the constant progress of weights and changing exercises for target muscles.
How to speed up fat burning
There are several effective ways to lose weight quickly. The following are the most effective and safe options.
Add chili pepper to your food. It contains a special component – capsaicin, which enhances the processes. Those. The breakdown of fat cells occurs at an accelerated pace.
Note! International experiments have demonstrated that adding chili to the daily menu can increase metabolic rate by 6% and fat burning by 14%. This supplement also helps reduce appetite. However, it is important here that a large number of spicy foods can negatively affect the digestion processes.
Drink freshly brewed green tea in the morning. The caffeine in its composition helps to invigorate the body and activate metabolic processes. To enhance the positive effect of this drink, you can add mint leaves and a little natural honey.
Use healthy sweeteners instead of white sugar. This will allow you to quietly give up extra calories, which means the fat burning process will go faster. You can add sweetness to your dishes using a natural sweetener - stevia (it is 30 times sweeter than regular sugar!). Also, instead of sugar, you can add cinnamon to drinks and dishes - it stimulates metabolic processes and suppresses hunger.
Alcohol is one of the main enemies of fat burning and a slim body. Alcoholic drinks contribute to overeating, constant breakdowns and slow down the natural metabolism in the human body. Quitting alcohol will help speed up metabolic processes and get more pronounced benefits from training. Also, the absence of alcoholic beverages will help reduce caloric intake.
You've cut your calories too much
It would seem that everything is logical: the less you eat, the faster you lose weight. Therefore, you have limited your caloric intake as much as possible and are waiting for the first cubes to appear from under the layer of fat. But too strict a diet is fraught with breakdowns even for a person with a will of steel.
Instead of slowly and surely moving towards your goal, you force your body to starve.
He lacks energy even for basic processes such as heartbeat, digestion of food, blinking, and metabolism. But the body knows how to defend itself using its own methods. And now, after a week on cucumbers, you are already eating the cake with a spoon with the thought “the barn burned down, the house burns.”
Most likely, you will still be able to lose weight. But as soon as you relax a little, the pounds will return and bring comrades to your sides. Scientists call Effects of diets and their role in weight control. the result of strict diets is the “yo-yo effect”: you throw a toy, and it will certainly come back to you. The same thing happens with weight.
What to do
Recognize that losing weight is not a sprint, but a marathon. Therefore, you need to correctly distribute your forces along all sections of the path in order to reach the finish line. Cut your average daily caloric intake by 10–15% and don’t rush things.
Jumping rope for weight loss
In an effort to improve their own figure, many women forget about the simplest and most accessible means. Exercises in the gym are very effective in helping to achieve beauty and grace. However, regular exercise at home can also bring quite good results. We probably shouldn’t talk in detail about the benefits of home aerobics, since a lot has already been written and said about this, but it’s worth noting that one of the best methods of fighting excess weight can be safely called exercises with a skipping rope. This is the simplest and most effective method for rapid weight loss.
Fitness and bodybuilding experts often recommend to beginners: if you want to quickly get rid of excess weight, jump rope for at least 15 minutes a day. Nowadays, you can see various sports advertisements on television and on the Internet offering artificial massagers for the abdomen and thighs, which create vibration, thereby promoting the burning of subcutaneous fat. Jumping rope gives a similar mechanical effect on the subcutaneous fat layer, only the effect in this case is many times greater.
If an artificial massager affects only one area of the body, then during jumps the hips, back and abdominal muscles, shoulder girdle and almost all leg muscles are involved. The result becomes obvious after a week of intensive exercise: the skin is tightened, cellulite gradually disappears, the muscles are constantly toned. In addition, thanks to such activities, the functionality of internal organs is normalized, the respiratory apparatus and cardiovascular system are strengthened.
To quickly start the process of losing weight, you need to purchase a jump rope that is suitable for you, in accordance with your own height. Inconsistency in this case will bring little benefit and create a lot of inconvenience. Let’s say if you are 170 cm tall, the length of the rope should be at least 260 cm. That is, it should be 95-100 cm longer than your height.
Jumps can be performed over time, gradually increasing the duration of the approach. If difficulties arise at first, take short breaks, but devote at least 15-20 minutes to jumping every day.
For exercise, choose the most comfortable sports shoes. During the exercise, keep your back straight and do not move your arms away from your body - your elbows should touch or be pressed to your body. Jumps can be varied:
- Legs closed together
- With your feet shoulder-width apart
- Rotations of the rope alternately in different directions (5 minutes forward, 5 minutes back)
- Running in place, stepping over a rotating rope
- Jumping on one leg (alternately)
By slightly complicating the usual methods of jumping rope, which everyone is familiar with from childhood, you can speed up the process of losing weight, since the efforts made will not only create vibration of subcutaneous fat, but will also contribute to more intense sweating. Using this technique, you will soon be able to see for yourself that a jump rope is a fairly effective sports exercise machine!
You are exaggerating the load
You started going to the gym and think that you now have indulgence to eat high-calorie cakes or fatty pork. But working out at the gym doesn’t expend as much energy as we would like.
Very rough calculations show the energy spent on exercise. that in an hour of running at a speed of 8 km/h a person weighing 75 kg will burn about 600 kcal, in an hour of active weightlifting - 225 kcal. What you spent a whole 60 minutes can easily be returned in 5 minutes with one bun.
What to do
When calculating your average daily calorie intake, use the activity factor. You don’t have to take energy consumption into account; just do it for your own pleasure.
— Is it possible to lose weight without fitness? I have no time, no desire, no money, etc.
You know, to be honest, of course it’s possible. Many of our clients have managed to lose weight easily and safely! Moreover, quite in a short period of time.
For example, read one of the recent stories...
One day Lena called me and told me that she had been going to the fitness club for a whole year. I paid a lot of money for an annual subscription, but there are no visible results. The kilograms are adding...
The fitness trainer says that it’s the muscles that are growing... The workouts are grueling three times a week, but Lena wants to be slim and beautiful right now!
I created an individual nutrition program for Lena to lose weight... And look for yourself, the first results were visible after just three months.
From the back, of course, the difference is very clearly visible. Pay attention to the T-shirt. In the first photo it is tight, and in the second it is very loose.
The color of the photos is slightly different because the first photo was taken during the day and the second in the evening under artificial light, which proves that these are not photoshop, but real photographs. : )
You've probably noticed that if one of your friends begins to struggle with their excess weight, then their husbands, as a rule, do not welcome these ideas. Why?
You have reduced your household activities
Previously, you could walk for two hours before bed, ride a bike all weekend, and generally lead an active lifestyle. But now you think that you already do enough in the gym, so you spend all your free time on the couch.
Reducing household activity can be fatal for your weight. It is this that allows The Role of Non-exercise Activity Thermogenesis in Human Obesity. burn calories throughout the day. Training in the gym does not compensate for this energy expenditure.
What to do
Lead your usual lifestyle and don’t miss the opportunity to burn extra calories. At the very least, try to walk more often.
Very detailed in simple words about proper, healthy nutrition.
In fact, my method does not require a single minute spent in the gym.
I structure people’s diets so that, with any lifestyle (active or sedentary), everyone can reduce their weight to the desired level.
Moreover, there is no need to reduce portions in quantity or eliminate meals. Everyone who loses weight with me eats heartily and with pleasure 4 times a day. : )
Look for yourself at the results of the participants of the “Glutton Diet” program
You don't do much
The fact that you go to the gym every day doesn’t mean anything. If you manage to take three selfies, discuss all the latest news with a friend or friend, but your T-shirt is not wet even in the armpit area, you should not expect either weight loss or muscle gain.
What to do
Pay for a few sessions with a trainer to write you a training program, or create your own training plan. You should have a clear understanding of what you are doing in each workout, and tangible progress in the weight you lift, the number of repetitions or approaches, and increasing speed.
I go to the gym and don’t lose weight
Sometimes it happens that a person who has bought a gym membership regularly visits it, but does not lose weight. Let's look at why this happens and how you can deal with it.
A person can lose weight only under one condition - a calorie deficit. If you have too many calories, you won't be able to lose weight even with regular exercise. Nutrition is the main thing you should control. As they say: “the waist is made in the kitchen.” If a person does not have experience in counting calories, then it is difficult for him to determine by eye how many calories are in his plate. At first, it will be better if you weigh your food and record the data obtained. This will make it easier for you to navigate the amount of food you eat.
Sometimes people don't notice how many calories they consume by constantly snacking. Another typical mistake is the belief that if you go to the gym, you can make allowances in your diet or not follow it at all in the hope that what you spend will quickly “burn out” during training.
The second common reason for lack of results is irregular training. You constantly don’t have enough time to go to the gym, or this is how your life circumstances or your state of health develop. The reason is not important here, but the result, or rather the lack thereof, is important.
Perhaps you have chosen the wrong load for yourself. The most effective result for losing weight is cardio exercise. It’s even better if you structure your training schedule so that it alternates between cardio and strength training. Cardio will help you burn fat, and strength training will help you improve your appearance, tone your muscles, and speed up your metabolism. CrossFit workouts or circuit high-intensity HIIT workouts are perfect for burning fat. In order for the fat burning process to start in the body, it is necessary to keep the pulse at 120 beats per minute. With a low heart rate, training is practically useless, and with a very high pulse, it is dangerous. Special sports gadgets – heart rate monitors – will help you track your heart rate. Remember that the error in heart rate readings and the number of calories burned on exercise equipment is quite large.
It is important to correctly compose a set of exercises. Few people know that, for example, exercises on the oblique abdominal muscles can expand the waist, and excessive use of an exercise bike can lead to enlargement of the anterior thigh muscle.
To achieve the desired result, the total number of workouts per week should not be less than three. Its decrease or increase can lead to a lack of results. If the body is constantly in a state of overtraining, muscle mass gain will not occur.
Stress, as well as constant lack of sleep, lead to the fact that a person begins to produce large quantities of the hunger hormone. Unbeknownst to ourselves, we begin to eat beyond the norm and gain weight.
Some people want to see quick results, so they think there is no point in going to the gym. You will notice the first results only after 1-2 weeks of regular exercise.
Also, you shouldn't always trust the scales. To control your results, it is better to trust volumes. Muscle weighs more than fat, so at first the scale may show you that you have gained weight.
The only valid reason for the lack of results may be health problems, especially with hormonal levels. To eliminate this factor, before starting the training process, be sure to consult a doctor and take the necessary tests.
You have problems with hormones
People so often cover up overeating with hormonal imbalance that this argument is simply no longer taken seriously in the healthy lifestyle community. Still, a small percentage of gym goers may actually encounter this problem.
If you have been eating at a calorie deficit for a long time, scrupulously weighing each portion, but your weight remains the same or increases, a hormonal imbalance is probably your case.
What to do
Go to the doctor as soon as possible. Hormonal imbalances cause problems much more serious than excess weight, so it’s worth making health a priority.
