You bought a season ticket for the simulator, but the fat does not think to leave the sides.

You do not watch for food In losing weight there is no magic: as long as you consume fewer calories than you spend, you lose weight. If you have not changed the diet and continue to overeat, do not wait for the kilograms to go away.

What to do Nutrition provides 80% success in the matter of losing weight, so you will have to completely revise the menu. The most effective way is to count calories. This will allow you to monitor the dynamics of weight changes and adjust the diet.

You underestimate the caloric content of the diet You regularly count the calories and wait, when the scales begin to show less, but this does not happen. Probably, you are mistaken in calculations.

First, most people downplay the calorie content of the diet. Experiments show that subjects do not indicate honestly how much and what they ate, even if they know that they will be rechecked.

It is possible that you do not consider any trifles: eat a couple of nuts, bite the partner's burger, finish eating a soup spoon for the baby. Such snacks are easy to get a very decent amount of calories.

Secondly, the error can be caused by laziness and reluctance to count calories. For example, you eat borsch and do not calculate the BFU for him, but choose in the appendix a dish that someone brought in there before you. But in 100 g of borsch there can be as much as 50 kcal, and 150.

What to do? Honestly write down the calorie content of each piece you eat. You're not in school, no one will give you a bad evaluation for overeating. In the issue of weight loss, it is important to be honest with yourself.

And, of course, do not be lazy. Counting calories and so pretty rough procedure. Without a laboratory, it is not possible to know exactly how much is contained in a particular piece of meat or cucumber and how many of them are absorbed. Therefore, calculate the calories for a particular dish, to at least somehow level this approximation.

You are eating too many healthy foods. Counting calories is not necessary.. It is possible to provide scarce caloric content in other ways. For example, to refuse refined sugars, fast food, fatty meat and similar products. This will help reduce the daily caloric intake of the diet without complicated calculations.

But not everything is so simple. Even with boiled chicken breast, rice and cucumbers, you can exceed the energy rate. And if you add to the menu such useful, but high-calorie nuts, avocado, red fish, vegetable oil, you can gain weight without cakes.

What to do? Find out the caloric content of foods that you eat most often. Determine the optimal serving size to keep the deficit. This will help you in the future to control what and how much you eat, without weighing and counting.

You have cut your caloric intake too much. It would seem that everything is logical: the less you eat, the faster you lose weight. Therefore, you have maximally limited caloric content and wait, when the first cubes appear from under the fat layer. But too rigid a diet is fraught with disruptions even for a man with a steel will.

Instead of slowly and correctly moving towards the goal, you make the body starve.

He lacks energy even for basic processes like heartbeat, digestion of food, blinking, metabolism. But the body can defend itself by its methods. And after a week on cucumbers you already eat the cake with a spoon with the thought "the shed burned, burn and hut".

Most likely, you still manage to lose weight. But as soon as you relax a little, the pounds will come back and bring your comrades. Scientists call the Effects of diets and their role in weight control. the result of hard diets is the "yo-yo effect": you throw a toy, and it will definitely return to you. The same happens with the weight.

What to do Recognize that losing weight is not a sprint, but a marathon. Therefore, you need to competently distribute your forces along all parts of the path in order to reach the finish line. Cut the average daily calorie content by 10-15% and do not rush things.

You exaggerate the load You started going to the gym and believe that now you have an indulgence for eating high-calorie cakes or fatty pork. But classes in the gym do not spend as much energy as we would like.

Very rough calculations show that for a running hour at a speed of 8 km / h a person with a weight of 75 kg will burn about 600 kcal, for an hour of active weightlifting - 225 kcal. The fact that you spent as much as 60 minutes, it is easy to return for 5 minutes with one roll.

What to do When calculating the average daily calorie intake, use the activity coefficient. The energy expenditure can be ignored, just do it for your own pleasure.

You cut down household activity Before, you could walk for two hours before going to bed, all weekend to ride a bike and generally lead an active lifestyle. But now you think that you already do enough in the gym, so spend all your free time on the couch.

Reducing household activity can be fatal for your weight. It allows you to spend calories all day long. Training in the hall does not compensate for this expenditure of energy.

What to do: Lead a habitual way of life and do not miss the opportunity to spend calories extra. At a minimum try to walk more often.

You do not do much. The fact that you go to the gym every day, does not say anything. If you manage to do three selfi approaches, discuss all the latest news with your girlfriend or friend, but your t-shirt does not get wet even in the underarm area, you should not wait for a weight loss or a set of muscles.

What to do Pay a few lessons with the coach, so that he wrote you a training program, or make up your own plan of classes. You should have a clear understanding of what you are doing at each training session, and tangible progress in lifting weight, the number of repetitions or approaches, increasing speed.

You have problems with hormones People so often cover hormonal failure of overeating, that this argument in the HLS-party simply ceased to be taken seriously. Still, a small percentage of visitors to the gym may indeed face such a problem.

If you eat calories for a long time, carefully weigh each portion, but the weight stands still or grows, probably a hormonal failure is your case.

What to do Go to the doctor as quickly as possible. Hormonal disorders cause problems much more seriously than overweight, so it's worth making health a priority.

Source: News Yu.

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