How to Keep Your Weight Loss Results: Effective Ways to Solve the Problem
In our post, we will talk about the reasons why it is so common to have the problem of rebounding after a diet despite your best efforts. Too often, people gain back the weight and centimeters on the waistline. We will discuss why this happens when you go back to your normal lifestyle and what factors play a role in causing this problem.
We will also share methods for dealing with this problem and give tips on how to maintain your weight loss results on a long-term basis. If you want to learn how to prevent weight gain after dieting and maintain your weight loss, this post is for you!
Why Restricted Diets Can Lead to Weight Gain: The Body’s Saving Regimen
The reason for the problem of rebounding after a diet lies on the surface and is very simple. Imagine that before dieting you lived a certain way, were eating certain foods, engaged in certain types of physical activity, faced certain psychological problems, and so on. You may have had comorbidities, menopause, childbirth, or something else. All of these factors led to gaining weight and creating a certain lifestyle.
When you start a diet, you change your eating and physical activity habits, which allows you to lose the extra weight. However, when you go back to your old life, all of these factors come back into play, and you face the same problem of gaining weight. To avoid this, you need to change your lifestyle on a long-term basis, not just while dieting. You need to create new healthy eating and physical activity habits that will keep your health and weight at the right level.
If you limit yourself too much while dieting, consuming not enough calories causes your body to go into economy mode. This means that your body starts to use less energy to maintain its vital functions. When you end your diet and return to your old lifestyle, your body continues to conserve energy and store it in fat because it does not know when the next periodic restricted diet will begin again.
When you go back to your normal lifestyle after dieting, you may gain even more weight than you did before you started the diet. This is because your cells now require less energy than before to perform their functions, so even if you eat the same number of calories as before, your body stores more energy in fat. And to achieve the results you want and keep them for a long time, you need to take a comprehensive approach to lifestyle changes. This can include changing your diet, increasing physical activity, reducing stressful situations, improving the quality of sleep, and many other aspects.
Although this approach may seem difficult, it is the only way to achieve the desired results. Doctors who work with patients who want to lose weight can usually tell at a glance which of them have a chance of success and which do not. Those who are determined to change their lifestyle and are willing to change their habits get the results they want.
There are many examples of people who have managed to lose a lot of weight and even participate in marathons even though they have been obese all their lives. This proves that it is possible to reprogram yourself and change your physiology and psychology, normalize your microflora, and instill healthy habits and reactions.
It is also important to understand that each body is unique, so there is no universal diet or workout that will suit everyone. This is why it is a good idea to talk to experts such as nutritionists, trainers, and doctors to get individualized advice and develop the most effective plan of action.
The Importance of Controlling Visceral Fat: Causes and Consequences
Visceral fat is located around internal organs and is the most dangerous kind of adipose tissue because it produces substances that contribute to inflammation in the body and increase the risk of developing various diseases. First of all, the accumulation of visceral fat is related to the health of the heart and blood vessels. Studies show that people with excess visceral fat have an increased risk of developing cardiovascular disease including arterial hypertension, arteriosclerosis, myocardial infarction, and stroke.
Also, excess visceral fat is associated with the development of type 2 diabetes. Scientific studies have shown that adipose tissue, especially visceral fat, can reduce cellular sensitivity to insulin, resulting in higher blood glucose levels and risk of developing diabetes. Accumulation of visceral fat has been linked to joint health issues, cognitive decline, accelerated aging processes, and even the development of cancer.
To determine if you have excess visceral fat, you can use a simple waist measurement method. To do this, measure the volume of your waist at its narrowest point on an empty stomach and then divide the resulting figure by your height in centimeters. For men, the value should be less than 0.52, and for women it should be less than 0.48. If these values are exceeded, it may indicate the presence of excess visceral fat in the body.
Scientists have proven a connection between the nervous system and visceral fat. Visceral fat actively affects hormonal balance, which can lead to the increased production of the stress hormone cortisol. This can cause an increase in appetite, which leads to more fat accumulation in the body. Excessive visceral fat accumulation is also linked to the occurrence of metabolic syndrome, which is a risk factor for various serious diseases such as cardiovascular disease, diabetes, arterial hypertension, and even some types of cancer.
To reduce visceral fat, you need to lead a healthy lifestyle that includes proper diet and regular exercise. Aim to gradually reduce your calorie intake and add more fruits, vegetables, and protein to your diet. Increase physical activity gradually, starting with small exercises such as walking and yoga classes and gradually moving on to more intense types of exercise such as running or lifting weights.
It is also essential to control your stress levels as high levels of stress can contribute to visceral fat accumulation. Relaxation techniques such as meditation, yoga, breathing exercises, and other techniques can be used to do this. In any case, you should understand that visceral fat reduction is not a quick process and that sustained results require constant hard work and patience. But with the right approach, you can achieve a healthy weight and reduce the risk of various diseases.
Conclusion
In conclusion, it should be noted that taking care of your health and your own weight is not only a matter of appearance and well-being but also the basis for the prevention of many dangerous diseases that can lead to serious consequences and deterioration of the quality of life.
Therefore, it is important to take a responsible approach to your health, watch your diet, exercise regularly, monitor your weight and visceral fat levels, and take steps to make sustainable changes in your lifestyle if necessary. It is ideal to start taking care of your health and habits today in order to experience a long-term effect and keep your health and vitality for years to come.